Want to exercise your legs at home, do it safely and cover all the muscles composing your pretty lower extremities? Then try this!
The most popular leg exercise bar none is the squat, but for safety reasons I don’t recommend it for beginners.
Especially those training at home and by themselves. Without safety equipment and proper form check it does more bad than good.
Less popular, but working the same muscles is the humble dumbbell lunge. It trains your quadriceps (the big muscle on the front of your thighs) and the gluteus maximus (your bottom). The longer you make the step, the more glute involvement you get.
Your quads have some opponents on the back of your thighs, the hamstrings. In terms of strength they have to stay on equal footing (very cheap pun) or you run into problems with how your knees behave.
Enter hamstring curls, which require a bit of improvisation, but the costs should be manageable for most.
So much for the upper part of your lower body. Now for the lower part of the lower part, the calves.
Training the calves at home is very simple – all you need is a solid object about 3 inches high and doing this:
How And When?
Each of these exercise you should do for three sets with 60 seconds rest between sets. Ideally as part of a complete home workout program. Make them more difficult once you can do 12 reps on each of the three sets.
But don’t start with too much weight either. You should be able to do at least 6 reps per set and in the beginning body weight only can be enough.