Top Leg Muscle Exercises at Home For Men quickly effective
Leg muscles at home for men will help the muscles of the boys be activated and develop evenly. Get strong and toned legs at home without the help of a trainer.
Owning a toned leg is the goal of most men when choosing to go to the gym. Therefore, leg exercises are indispensable in the training process. It's not too difficult to do leg exercises for men at home, see the article clearly to write how to own muscular legs!
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1. Swiss Ball Wall Squat at home for men
This exercise for you to learn how to do leg muscles at home for men in the squat position but without endangering you. Make sure that your center of gravity is on your heels. This will keep your knees from getting injured while squatting and make sure those muscles work properly. Prepare yourself a dedicated exercise ball to help support the exercise!
Place the ball on the wall, using your back to secure it. Cross your arms and hug them close to your chest.
Lean back so that your weight is completely on the ball.
Bend knees to slowly lower into a squat until thighs are parallel to the ground. Keep your shoulders and chest in line.
Use the force in your heels to lift your body back to the starting position.
Repeat 3 times, each set 15 times with 30 seconds rest in between each time.
2. Split Squat exercise
Split Squat is a high intensity exercise for your legs, no equipment needed. It also allows you to learn how to balance your body. To help improve the exercise, you can hold two dumbbells in both hands.
Right foot is 3 feet in front of left foot. Toes point forward.
Shoulders pull back, chest up as left knee lowers until 2-4cm off the ground. Simultaneously bend the right knee to form a right angle.
Straighten the front leg to return to the starting position while raising the back leg. Always keep your back straight while exercising, avoid leaning forward.
Do 8 reps for each leg in 1 set, resting 30 seconds between each set. Repeat 2 sets with each leg
3. Leg muscle exercises at home for men Glutes Bridge
The glutes bridge is a home leg workout for men that strengthens two of the main muscles: the glutes and hamstrings. These are two extremely important factors to avoid injury during exercise.
Lie down on the mat, knees bent with the soles of your feet flat on the floor, hip-width apart.
Press your back to the floor, arms hanging along the body.
Press into your heels, squeezing your glutes as you lift your hips up into a bridge shape. Hold for a few seconds, then lower your leg and repeat.
Do 3 sets of 15 reps with 45 seconds of rest between sets.
5. Home leg exercises for men Bulgarian Split Squat
The Bulgarian Split Squat is an exercise that directly targets the quadriceps and the muscles around the knees. It keeps them active and increases their strength. Increase the difficulty of the exercise with two balls in both hands if you want. Prepare yourself a horizontal bench to help support the exercise.
Stand with your back to the exercise chair, hands relaxed along the body and chest out
Bring your left foot back and place the instep of your foot on the seat, then shift your weight to your right foot.
Slowly lower yourself down until your right thigh is parallel to the floor.
Shift your weight over your right heel to lift your body up. Perform on one leg, then repeat on the other side.
Repeat this men's leg muscle exercise for 2 sets of 10 times on each leg, resting 30 seconds between sets.
Besides doing leg exercises at home for men, guys should also run regularly because this is an activity that will also burn excess fat and give you a toned leg. Go for a 30-minute jog before or after your workout at the park or at home on the treadmill.
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