The next time you’re settling down to catch up on your shows, why not squeeze a little leg workout in? Exercise should be a regular part of life and, unfortunately, most of us might not have the time to spend an hour every day at the gym.
In order to remove ourselves from a sedentary lifestyle, there are little exercise hacks we can follow right in our bedrooms or living rooms that can help us stay fit and active during the weekday.
Today, we are going to tackle the legs. We might take our legs for granted and forget that they literally take us everywhere. In order to keep your legs strong, it is important to work on targeting the muscles in your legs.
5 Challenging Leg Workouts
You don’t need to have any equipment to these workouts. All you need is a little space and you’re ready to work on your glutes, thighs, calves, and quads.
1. Plie Squat with Calf Lifts
Directions:
- Stand in a star pose with legs shoulder-width apart and toes facing out. Put your hand on your hips or stretched out in front of you.
- Squat down low enough where you feel your thighs start to burn.
- While in the squat position, lift the right heel, pause for 1 – 2 seconds and place heel back on the ground. Repeat with the left heel.
- Optional: Lift both heels at the same time and pause.
- Continue this exercise for 45 seconds.
2. Squats with High Knee Kicks
Directions:
- Stand with your feet hip-width apart. The hand can be in front of your chest or can move along with you.
- Start with squatting as low as you can. When you rise, lift your left leg and kick towards the front with toes facing towards the ceiling.
- Go back to squatting position and continue the exercise with the opposite leg.
- Continue this exercise for about 50 seconds.
3. Curtsy Lunges
Directions:
- Stand with feet hip-width apart, and place your right leg diagonally behind your left heel. Your left foot should be in a 7 o’clock position if your right foot is at 12 o’clock.
- Bend your knees and perform a lunge. Raise your body back up to standing position and repeat the lunge 10 times.
- Move back to your original position and place your left leg behind your right heel. This time you will place your left leg in a 4 o’clock position.
- Continue this exercise and lunge 10 times, working on the opposite leg.
4. Squats With Knee Movements and Calf Lifts
Directions:
- Place your legs close together with heels and toes almost touching. Place your hands on either side of your hips or in front of your chest.
- Squat down as low as you can go, and once you are ready, lift your heels.
- Pause for 1 – 2 seconds and open your knees in a V-shaped position.
- Repeat this exercise for 60 seconds.
- You can go as fast or slow as you want.
5. Hip Thrusts
Directions:
- This exercise requires you to lay on your back the entire time.
- While on your back, place your arms flat on the ground on either side of your body, palms facing up or down.
- Lift your hips as high as you can towards the ceiling and lower them back down gently.
- Continue this movement for at least 60 seconds and try to raise your hips higher with each movement.
