Easy Leg Exercises at Home
Here are some leg exercises that can easily be done at home using just your standard barbell and your own body weight as resistance.
Calf Raises – Stand up straight then rest the barbell on your upper back. Your feet should be planted apart at shoulder’s length for balance and stability, keeping your legs straight without locking your knees. This will be your starting position. Exhale as you lift your body using your toes by extending your feet. Lift yourself as high as you can then hold the position and contract for a second. Inhale as you slowly go down to starting position, taking care to keep the contraction in your calf muscles. You can create a variation by doing unilateral calf raises in order for you to target a weaker leg.
Lunges – Stand up straight with the barbell resting on your upper back. Keep your legs together with your knees relaxed but not bent. Keep this as your starting position. Inhale as you take a step forward, bending your rear leg as you do so until your knee almost reaches the floor. Only go down as low as you can go and then hold it for a second. Exhale as you push yourself back up to starting position slowly and carefully without releasing the tension in your calves. Repeat with the other leg and make sure that you do the same number of repetitions and sets for each extremity.
Sumo squats – Stand up with the barbell stationed behind your upper back. Assume a wide stance with your legs spread apart wider than your shoulders. Set your legs straight without locking your knees and point your feet outwards. Contract your core muscles and arch your lower back to help lessen the pressure on your spine. Keep this as your starting position. Inhale as you lower yourself down by bending your knees until you form a 90 degree knee angle. Keep the position and contraction for second then exhale as you push yourself upwards while still maintaining the tension in your core and leg muscles.
Since you are doing these exercises at home, make sure that the weights you are using are easy to carry while still able to give you a satisfactory workout. These leg exercises are done with 3 particularly long sets of 15-25 reps per leg.
Article written by Brad Jones of Ultimate Fitness Gear, your best source for the Shaun T Insanity Workout routine.
