Legs can often be a difficult target zone for home exercises, due to the confined nature of most peoples homes. However with a little bit of preparation and knowing the best techniques for use in an enclosed setting, you can still get a gym quality work out from the comfort of your own home.
Technique #1: Lunges
A simple move that focuses on working your hamstrings, quads and your behind.
Start by standing an a comfortable natural pose, begin by stepping forward, planting your lead foot flatly on the ground a few feet ahead of you. Lean into the movement; your other leg should be as close to the floor as is comfortable for you, toes extended, weight mostly focused on your forward leg. What you are looking for is essentially a 90 degree angle behind your knee on your forward leg.
Finish the technique by stepping onto the forward leg and resuming a neutral stance. Alternate your legs equally for an effective workout. Be sure to execute all movements slowly and carefully and mind the stability of your joints, avoiding over-extension.
Technique #2 Step Up
First off take a moment to find something you can comfortably place your weight on, a chair or a box, something that is sturdy and won’t move around. Now find a nice heavy book, like your phone book for example and hug it to your chest. Step up on the chair or box taking care to ensure you have a straight up and down posture. You don’t want to be twisted in any unnatural fashion as this could lead to a nasty injury.
Step up on one leg, shift your weight to your other leg and slowly lower yourself down and repeat. Leg exercises at home are as easy as that.
One point worth noting is that if you can’t find a suitable chair or box just use your stairs. No reason for excuses now, get moving and feel great!