10 Exercises To Train Legs At Home 🦵

We are increasingly aware of the importance of training to improve our health and quality of life. It is consistently demonstrated that physical activity leads to notable improvements as we get older, reducing the risk of injury, and strengthening organs whose maintenance is necessary to continue with our lives, such as the heart.

Lower body exercises are perfect for improving our performance in a large number of activities. Although it may seem that we can interfere with our running performance, there are a large number of professionals who combine their training protocols with exercises that allow them to train legs. In this way, they will be able to achieve more power and greater resistance when running, also reducing the possible risk of injury.

Therefore, today we are going to teach you a series of exercises with which we can train legs without the need to use material. Many of these movements are used by high-level athletes, so they are a guarantee of success if we are able to incorporate them into our routine. In addition, we will not need any material, taking into account that it can be a good training system in case we have a new confinement as a result of COVID-19.

10 exercises to train legs without machines

Some of these exercises, those of you who are regular at home exercises will have seen them. However, many others are new to you, since we have tried to make a more extensive list. We hope you like it:

Bulgarian Split Squat

An exceptional exercise to gain strength in the core, and in the quadriceps. Without a doubt a movement that I highly recommend to all those people with a minimal training base, not being the recommended exercise to train legs at home for a novice.

Lunges

A very interesting movement in order to gain strength in each of the legs independently, in addition to concentrating additionally on strengthening the gluteus. Perfect for leveling out imbalances between legs.

Squat Jump

Although it is not the best exercise to teach a newbie, the jump squat is an exquisite movement in order to gain power in the legs and muscle mass. It is often used in different warm-up routines of high-performance athletes as a trigger exercise, such as dumbbell power cleanings. Still, it is an exceptional bodyweight exercise to help us progress.

Jumping Jack

Great exercise for beginners. Jumping jacks are an incredibly interesting movement in order to gain cardiovascular endurance and muscle tone in the legs. Although it is not the best exercise on this list in order to gain muscle mass, it can certainly give us some basis if we are starting to perform different more complex movements.

Burpee

One of the quintessential movements to develop cardiovascular resistance and to lose weight. However, despite being an excellent weight loss exercise, it will additionally strengthen a large number of muscle groups in our lower body as we explain in this article.

Leg slide

Exercise, which allows us to develop the hamstrings by training from home. They are a complex muscle group to activate without material, since we eliminated from the list all variants of the deadlift, so interesting in order to strengthen the lower body. As a final tip on the leg slide, it is essential to maintain the mind-muscle connection to achieve greater muscle mass gains in the zone.

Wall Press

The exercise to train the gluteus medius at home. An incredible exercise in order to gain muscle mass and strength in this area, especially without the help of material. 100% recommended for any glute routine to do from home.

Nordic Curl

Another exercise to strengthen the hamstrings is the Nordic curl, an exercise that is advisable to do with a partner (to hold our legs as we perform the eccentric phase). Even so, if we find a support that allows us to anchor our feet safely and without risk of damage, we can do without the help of another person.

Copenhagen Adduction

Very interesting movement to activate the abductors, the Copenhagen Adduction or Copenhagen Adduction, is a unique home exercise to develop muscle mass without material in the area. We highly recommend it, although it may cost you a bit at first, so we can perform the gesture in an isometric way.

Sissy Squat

Finally, the Sissy Squat could not be missing in this range of exercises to train legs at home without machines. Perfect for progressing beyond the classic bodyweight squat. Add difficulty and encouragement.

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