Tips on how to pump up legs at home for a man. The best workout at home. We train legs at home using special equipment

Home workouts are just as effective as workouts in the gym. To pump up a girl's legs at home, it is not necessary to have exercise equipment, a stepper, or use a barbell at your disposal. Leg training at home can be performed using only the gravity of your body. Some exercises may require the use of a chair. The main thing is to have good motivation, and also to know which movements are best worked out by the gluteal, calf, inner and back muscles of the thighs, as well as quadriceps.

Well-developed legs aren't just for runners and athletes. Strong lower limbs make a person much more enduring in everyday life, and also give the figure an athletically toned harmony. If you devote enough time to training your legs, after a short period of time you can notice how much easier it became to climb the stairs. Don't worry about your fitness level. Lower body pumping exercises are not difficult and can be performed even by those who have not previously devoted much time to sports and training.

Most of the movements do not require the use of weights and weighting, but give a good load thanks to your own body. If we talk about home workouts, then there are many exercises that do not require the purchase of any sports equipment or equipment. They allow you to increase endurance when walking, and, consequently, get tired much less and achieve more in life. Another advantage is the ability to prepare yourself for serious loads both in the sports field and when performing normal everyday tasks.

Pumping up your legs at home is not only a feasible task, but also incredibly useful. Exercises that load the lower limbs bring the muscles involved in everyday life into a good tone. Squats, which imitate the movement made when a person sits on a chair, help not only strengthen the muscles of the legs, but also improve posture. Squat lifts require heel pushing, core clamping. In other words, a person develops useful habits that are applicable not only during the training, but also in everyday life.

Beautiful posture, proper fit, lack of fatigue when walking - these are just some of the positive benefits of leg training. Simple exercises that do not require good physical fitness will be an excellent base for moving on to more complex training with the addition of weights. Well-developed leg muscles are of paramount importance for many complex weight exercises. Another advantage of movements without the use of additional sports equipment is that they allow you to hone the execution technique to automatism, but at the same time pump up the lower limbs.

If lunges and squats have never been performed before, then it is strongly not recommended to immediately do such exercises with weights. This will lead to difficulties with mastering the technique, since most of the effort will be directed to holding the weights. There is little benefit from such training. Home basic training for pumping up the legs helps to hone literally every movement in a familiar environment, become the owner of strong and developed lower limbs, and prepare for more intense classes. The last point is a nice bonus for those who have seriously decided to make their figure more athletically developed and toned.

The best leg workout exercises at home

There are many effective and powerful movements, the technique of which is quite simple to master. They do not require serious physical training or the use of special sports equipment and simulators. For girls who do not want to stop there, this complex will help them become stronger and more resilient in order to move on to a new, more complex training using weights.

Performance:

Get straight. Legs are shoulder width apart. Transferring the weight of your own body to the heels, the socks are slightly parted to the sides.
The body is slightly tilted forward. The pelvis is pulled back and lowered into a squat position. The hips should be parallel to the floor when bending the knees.
To return to the starting position, they push off with their heels from the floor surface and straighten the body.
When lifting, make sure that the core muscles are tense and the buttocks are clamped.

Performance:
1. Take a starting position, standing straight, when the legs are set approximately shoulder-width apart.
2. Step left or right foot back, putting it on the toe. Both knees are bent at a right angle.
3. They push off with the heel of a stable leg, that is, the one that is not pulled back, and return to the initial stance.
4. Rising, the knee of the back leg pulls the knee to the chest.
Repeat all movements on the second leg.

Performance:
1. They take the starting position for the squat, but the socks are spread apart, and the hands are placed either on the hips or kept at chest level (in front of you).
2. Squat until thighs and floor are parallel to each other.
3. They remain in a squat, come off with both heels from the floor surface and linger in this position for a couple of seconds.
4. Drop heels.
Performance:
1. In a standing position, spread the feet slightly wider than the hip.
2. Leaning forward, the pelvis is taken a little back, lowered in a squat, bending the knees until a parallel is formed between the hips and the floor.
3. They jump up, straightening their legs. To make the highest possible jump, the arms are lowered along the body. The back is kept straight and the chest slightly raised.
4. They land on their knees and immediately do another squat.
Performance:
1. Take a chair or box. Become facing the selected subject. Hands are held along the body or on the belt.
2. Touch the bench (box) with the toe of the left foot, and then the right. The change should take place alternately and fairly quickly.
3. Make sure that the chest rises and the back remains straight.
Performance:
1. They stand up straight. The feet are spaced hip-width apart.
2. They step wide to the right side, bending the knee and pulling back the pelvis. The left leg is kept straight.
3. When doing a side lunge, make sure that the core muscles are clamped, and the chest remains raised.
Repeat on the left leg.

Performance:
1. In the starting position, the feet are placed directly on the width of the hips.
2. Raise the knee to the level of the thigh. Hands are held either behind the head or on the belt. You need to choose the option that allows you to better maintain balance.
3. Toes point forward. The muscles of the cortex are tense. The heel of the standing leg is torn off the floor, balancing only on the toe. Trying to get as high as possible.
4. Remain in the accepted position for three seconds and lower the raised heel to the floor.
Repeat the same procedure on the other side.

Performance:
1. Standing, place the feet at the level of the hips.
2. They step with the right foot back so that it is behind the left foot, that is, diagonally, bending the knees and lowering into a lunge.
3. Push off with the heel of the right foot and pull up. Return to starting position.
Repeat similar movements, but on the left leg.

Performance:
1. They stand up straight. The feet are brought together.
2. The left leg is torn off a couple of centimeters and pulled forward, and the toe is pulled towards itself.
3. They bend the right knee, bend the body forward and squat, while raising the left leg to the level of the hips. Arms extended forward to maintain balance.
4. A more complicated variation of the exercise involves bending the knee to a right angle. Doing it the first time is not always possible.
5. They push off with the right heel, unbend the leg and return to the starting position.
Repeat the exercise on the other leg.

Lie down on the side. Straight legs are placed one on top of the other. The body rests on the forearm or is completely lowered. Exercise is best done on a mat.

Performance:
1. The top leg is slowly lifted up.
2. The movement should be carried out by the force of the gluteal and femoral muscles, and not by the lower back.
3. Return to starting position.
The movement is repeated on the other leg.

Performance:
1. Lie down on the side. The legs are stacked one on top of the other. The body is either on the floor or rests on the forearm.
2. The leg lying on top is bent at the knee and crossed in front of the lower leg. The foot of the forward leg should be at the level of the lower knee.
3. Raise the bottom leg. Constantly monitor the safety of the immobility of the body during the entire exercise.
4. Lower the leg.
Repeat the same procedure, but on the other side.

Performance:
1. Lie down on your back. The legs are bent at the knee. Feet on the floor.
2. The right leg, straightening, is lifted up. The thighs are parallel to each other. The toe reaches for the ceiling.
3. They push off the floor with the heel, lifting the hips with a contraction of the buttocks. It is necessary to ensure that the shoulders and knee form an even diagonal.
4. Maintain the adopted position for one or two seconds and lower.
Repeat the movement on the second leg.

Performance:
1. Lie on your back, bend your knees, feet pressed to the floor. The right leg is lifted up, connecting the hips together, and straightened, shadows towards the ceiling.
2. Lower the right leg through the side to the right. Try to get it as low as possible. At the same time, the hips should remain motionless, and the lower back should be pressed to the floor.
3. The leg is returned to its original position.
Repeat the same procedure for the other leg.

The above program is not the only one. Another set of ten exercises allows you to diversify home workouts.

Instructions for the implementation of the complex

Start training with a warm-up. This is true for those who work out in the gym, and for girls who prefer home workouts. Before each lesson, the muscles and joints must be well warmed up, which has a positive effect on the classes, and protects against injuries.

After warming up, proceed to the exercises:
1. "Run" with knees up for 60 seconds. Try to raise your knees to waist level, and then slowly lower to your toes.
2. Cross lunges are done for 30 and 30 seconds. The weight is transferred to the right foot, take a wide step with the left foot back and put behind the right foot. Bend the knee so that the right thigh is parallel to the floor and return to the starting position. The toes should point in the same direction as the knees.
3. Lateral leg raises do half a minute and another half a minute. They lie on their side, put the upper leg forward so that it crosses the lower one. The toes of the lower leg pull towards themselves, lower and raise the leg for 30 seconds, and then change sides.
4. Jack squats do 45 seconds. The feet are separated, the knees are bent, the pelvis is laid back. Heels push off the floor, jump and return to the starting position.
5. Bear squats are also performed in sets of 45 seconds.. They get on all fours, straighten their legs, raise the pelvis and return to their original position.
6. Split squats (Bulgarian). Do 30 seconds on each side. Use either a bench or a step platform. The projectile is placed behind. They put their foot on the bench, bend the knee and lower the pelvis until a parallel is formed between the floor and the left thigh. Return to the starting position and repeat on the other leg.
7. skaters. Do 45 seconds. They lean forward, but do not bend in the back, taking the left foot back, and the left hand forward. Jump to the left, bringing the right hand forward, taking the right leg back.
8. Plie squat with toe raises. Completed within 45 seconds. The feet are separated as wide as possible. Socks look to the sides. The thighs are parallel to the floor. The heels are torn off the floor, pinching the calf muscles. They fall on the foot and rise again.
9. . Do 30 seconds on each side. They lie down. stretching the arms along the body. The knees are bent, the feet are pressed to the floor. Raise one leg and pull the pelvis up as far as possible. They go down and change legs.
10. Wall squat. Do it within 45 seconds. The back is pressed against the wall. The knees are bent. The adopted position is held exactly 45 seconds.
Important! Each exercise is done three times, with a pause of a minute between sets.

The legs are the most important part of the body and should not be underestimated. It is to the legs that we owe the ability to move, stand, jump, kick and run. In other words, the legs do the complex job of synchronizing with the rest of the body to complete the task. However, over time, the cartilage that connects the bones of the knee wears out. When the joint capsule wears out, the joint cannot function properly, which causes pain in the knee. Regular and disciplined exercise to strengthen the leg muscles can protect against osteoarthritis of the knee. All exercises can be performed at home.

What are the benefits of training

The benefit of regular exercise is that strong-willed efforts are required to strengthen the muscles of the legs, and a large amount of muscle mass is also involved. Intensive use of muscle mass during training increases the number of calories burned. In addition, choosing certain leg exercises helps build lean muscle. Building dry muscles leads to an increase in tone and elasticity of the legs and buttocks. Another benefit of building lean muscle mass in the legs is a noticeable improvement in metabolism, which helps burn more fat from the entire body.

Make leg exercises an integral part of your daily life - and after a while you will be able to appreciate the benefits of such activities. The health of the body cannot be complete without strong healthy legs.

Exercises to strengthen the muscles of the legs

These exercises can be done at home:

Walking, running or jogging - at least 30 minutes a day.
Tiptoe Raise: Stand up straight with your toes pointing forward. Get up on your tiptoes and get down.
Curl your fingers as if you want to grab something from the floor with them.
Walking on fingers for 1-2 minutes.
Squats: hands on hips - exhale, returning to the starting position - inhale.
Run in place on toes, 30-60 sec.
Jumps on toes 3-15 times.
Lying on your back, swing your arms and legs at the same time as a beetle does when turned on its back. This exercise improves blood circulation and warms up the entire body.
We freeze with raised legs: starting position: lying on your back, hands under your head. Raise your legs at a 45° angle, stretch your toes and hold in this position for 5 seconds and lower them. Slowly bend your legs, gradually pressing them to your stomach, and also slowly straighten them.
Bike. Starting position: lying on your back. Raise your legs at a 45° angle and do cycling movements, first forward and then in reverse. Repeat the exercise, slightly falling first on the left, and then on the right side. Repeat 15-20 times for each position.
Scissors. Starting position: lying on your back. Raise your legs at an angle of 45 ° and spread them alternately to the sides and crosswise, first lying straight, and then, similarly to the previous exercise, alternately, slightly falling on your side, left and right. Repeat 8-10 times for each position.

Working out at home is much easier than you might think. How to load the muscles of the lower body can be done without simulators, a stepper or squats with a barbell. From the article you will learn how to pump up the legs of a girl at home without additional equipment. All you need is your body weight, perhaps a chair, and a little motivation to really work your quads, hamstrings, inner thighs, glutes, and calves. And of course, this list of 13 no-equipment leg exercises that you can do anytime, anywhere.

Strong legs will definitely come in handy. Even if you're not training for a race or aiming for a specific athletic goal, having pumped legs will literally take you far in life. Anything from walking up stairs to lifting a heavy laundry basket is much easier if you have strength in your legs. Fortunately, effective leg exercises don't have to be complicated. What's more, they don't even have to require a gym membership. There are many bodyweight leg exercises that can be added to a training program to build muscle or improve strength and endurance.

Bodyweight exercises are realistic and functional: they help tone the muscles we use in everyday life. For example, when we squat, we actually sit down in an imaginary chair, which helps us improve our posture while actually sitting in a chair. As we rise from the squat, we push off with our heels and tighten our core muscles, which is essentially how we develop great habits that carry over into our daily lives outside the gym.

Bodyweight leg exercises are also valuable because they allow you to learn the correct technique for some exercises before adding weights. You should not grab weights until you learn how to do simple lunges and squats without weights. Another advantage of bodyweight training is that it is always with you and absolutely free, so you can do these exercises anywhere and anytime! Are you interested in the best exercises that will help you easily pump up the legs of a girl who works out outside the gym? With exercises in your arsenal that can literally be done in any environment, you will definitely want to include them in your training program.

The exercises below will help develop strength and easily pump up a girl’s legs without special equipment, while preparing the body for more complex strength exercises with weights. Try them and feel your muscles.

1. Bodyweight squat

Stand with your feet about shoulder-width apart and spread your toes slightly apart, transferring your body weight to your heels.
Tilt your body forward, push your pelvis back and lower yourself into a squat. Bend your knees until your thighs are parallel to the floor.
Push off with your heels and straighten your body, returning to the starting position. While lifting, pinch your buttocks and tighten your core muscles.

Start in a standing position with your feet about shoulder-width apart.
Step back with your left foot, landing on your toes and bending both knees to a right angle.
Push off with your right heel to return to a standing position. As you rise, bring your left knee to your chest.
Repeat on the other leg.

3. Plie squat with calf raise

Stand with your feet shoulder-width apart, toes apart, hands on your hips or in front at chest level.
Squat down until your thighs are parallel to the floor.
Staying in the squat position, lift both heels off the floor and hold for two seconds.
Lower your heels to the floor.

4. Jump Squat

Stand with your feet slightly wider than your hips.
Lean forward, push your pelvis back, lower yourself into a squat. Bend your knees until your thighs are parallel with the floor.
Jump up as high as you can, straightening your legs. Help yourself with your hands, lowering them along the body, keep your back straight and lift your chest.
Land on soft knees. Immediately go to the next squat.

5. Running with high knees with touches

Stand facing a bench or box (or a chair if there is no other option), with your hands on your waist or along your body.
Touch the bench with the toe of your left foot, then switch legs and touch it with the toe of your right foot, quickly changing legs.
Throughout the exercise, straighten your back and lift your chest.

Stand with feet hip-width apart.
Take a big step to the right. Bend your right knee and push your pelvis back while keeping your left leg straight. Keep your chest up and tighten your core muscles.
Repeat with the other leg.

7. Single leg calf raises

Raise your left knee to hip level, toes pointing forward, hands on your waist or behind your head (choose any position that helps you maintain balance).
Keep your core tight by lifting your right heel off the floor as high as you can and balancing on your right toe.
Hold this position for three seconds and lower your heel to the floor.
Repeat on the other side.

Stand straight, feet hip-width apart.
Step your right foot back diagonally behind your left leg and bend your knees into a lunge.
Push off with your right heel to rise. Return your right leg to its original position.
Repeat with the other leg.

9. Pistol Squats

Stand, feet together.
Lift your left leg off the floor a couple of centimeters and stretch it forward, pulling your socks towards you.
Bend your right knee, tilt your torso forward and lower yourself into a squat while lifting your left leg to hip height. Stretch your arms forward for balance.
If you succeed, try to bend your knee to a right angle. (This is an extremely difficult exercise, don't be discouraged if it doesn't work the first time.)
Push off with your right heel, straightening your leg and returning to the starting position.
Repeat for the other leg.

Lie on your side with your legs straight and one on top of the other. Lean your body on your forearm (as shown in the photo) or lower your torso completely on the mat.
Slowly and in a controlled manner lift your top leg up towards the ceiling. Make sure that the movement is due to the work of the muscles of the thighs and buttocks, and not the lower back.
Return to starting position.
Repeat on the other side.

11. Inner thigh raises

Lie on your side, legs extended and stacked one on top of the other, the body lies on the floor or rests on the forearm.
Bend your top leg at the knee and cross it in front of your bottom leg so that the top foot is directly in front of your bottom knee.
Raise your bottom leg up in a slow, controlled motion. Keep your body still throughout the entire exercise.
Return to starting position.
Repeat on the other side.

12. Glute bridge on one leg

Lie on your back, bend your knees and place your feet on the floor.
Lift your right leg and straighten it up. Keep your thighs parallel to each other. Point your toe towards the ceiling.
Push your heel off the floor, lifting your hips by contracting your gluteal muscles. Try to create a straight diagonal line from the shoulders to the knee.
Hold this position for one to two seconds and lower yourself to the floor.
Repeat the exercise with the other leg.

13. Inverted leg abductions on the inner surface of the thigh

Lie on your back with your knees bent and your feet flat on the floor. Lift your right leg up, connecting your thighs so that they touch each other, and straighten your right leg towards the ceiling.
Slowly lower your right leg across the side to the right as low as you can, keeping your hips still and keeping your lower back firmly pressed to the floor.
Return your leg to its original position.
Repeat with the other leg.

Upgrade your workout routine with these 10 women's leg exercises. Work your thighs, glutes, quads, hamstrings, and calves at home to get sculpted legs and your entire lower body toned and strong like you've always dreamed of!

A set of home exercises for leg muscles for women

Instructions for the implementation of the complex

Warm up

Leg workout for girls, whether in the gym or at home, should begin with dynamic warm-up exercises that warm up the muscles and joints to protect yourself from injury and get the most out of your workout.

A set of exercises

Repeat this program three times with a 60 second rest between sets.

Running with high knees: 60 seconds. Raise your knees to waist level and then slowly lower yourself onto your toes.
: 30 seconds + 30 seconds. Shift your weight onto your right foot, take a wide step back with your left foot and cross it behind your right foot. Bend your knees until your right thigh is parallel to the floor and return to the starting position. Make sure your toes are pointing in the same direction as your knees.
Raising the legs lying on the side on the inner surface of the thigh: 30 seconds + 30 seconds. Lie on your side, cross your top leg in front of your extended bottom leg. Pull the toes of the lower leg towards you and lift the leg up and down for 30 seconds.
Jack squats: 45 seconds. Jump up, spread your feet apart, bend your knees and move your pelvis back. Push off with your heels and jump back to the starting position.
Bear Squats: 45 seconds. Get on all fours, straighten your legs and lift your pelvis up towards the ceiling. Return to starting position and repeat.
Bulgarian split squats: 30 seconds + 30 seconds. Place a step platform or bench behind you. Place your right foot on the step platform, bend your knees and lower your pelvis until your left thigh is parallel to the floor. Return to the starting position, repeat the exercise for 30 seconds and switch legs.
skaters: 45 seconds. Lean forward, keeping your back straight, take your left foot back, and bring your left hand forward. Jump to the left and bring your right arm forward and your right foot back. Repeat for 45 seconds.
Plie squat with calf raise: 45 seconds. Begin in a sumo squat position with feet wide apart, toes pointing out, thighs parallel to the floor. Lift your heels off the floor and squeeze your calf muscles. Lower your heels to the floor and repeat.
Glute bridge on one leg: 30 seconds + 30 seconds. Lie on your back with your arms along your body, bend your knees and press your feet to the floor. Raise one leg and stretch your pelvis up as high as possible. Lower your pelvis, repeat for 30 seconds and switch legs.
Wall squats: 45 seconds. Stand with your back against the wall with knees bent and hips parallel to the floor. Hold this position for 45 seconds.

The beautiful and harmonious figure of a man attracts the female eye not only with a pumped-up torso: shoulders, biceps, triceps and abs, but also with tightened and embossed hips, buttocks and calves. You can achieve perfection for a man with the help of competent home training.

Home workout for men's legs

Why does a man need to pump up his legs so much? Probably so that they can withstand daily stress, if you have to walk or stand a lot all day. For those who are busy working in the office and driving a car, leg training is necessary to prevent joint diseases and not forget how to walk long distances without shortness of breath.

Running for legs is very useful

With desire and perseverance, patience, endurance, it will not be difficult for a man to put his body in order even at home. It is only necessary to set aside 1-1.5 hours for exercise three times a week and gradually increase the load. For progress and bringing the muscles into tone, you should not do heavy loads on them on the very first day, especially with additional weight.

To increase the effectiveness of home training, you should follow a low-calorie diet enriched with trace elements and vitamins.

A little about the anatomy of the legs

It does not interfere with remembering the structure of the muscles on the legs in order to properly distribute the load during training.

The thigh muscles are among the most massive muscle group in our body. By acting on the hip and knee joints, the thigh muscles: quadriceps (quadriceps) and biceps (biceps) develop the greatest strength.

The quadriceps femoris muscle (the largest) is formed by 4 heads:

lateral;
medial;
straight;
intermediate.

The quadriceps is responsible for the extension of the lower leg at the knee, the rectus muscle is involved in the flexion of the thigh. The biceps femoris performs the opposite function of the quadriceps. The biceps are made up of two heads: long and short. Biceps replies:

for bending the lower leg at the knee;
for extension of the torso with a large muscle of the buttocks;
outward rotation of the leg.

The adductor muscles of the thigh include: thin, comb and adductor, consisting of long, short and large muscles. Adductor muscles: adduct the thigh and rotate it outward.

- the most massive in our body. It is responsible for extension and slight outward rotation of the thigh, straightening and fixing the torso.

The biceps muscle is called the gastrocnemius. It consists of two muscles: superficial and soleus. To ensure volume, it is the soleus muscle that should be increased so that it “inflates” the superficial one. Then the result can be seen and touched. But you should not forget about the superficial muscle either.

While walking, both muscles are actively working. In the standing position, the superficial muscle is loaded, in the sitting position - the soleus muscle.

Important points for training

Three places on the legs need to pay special attention when pumping up the legs:

quadriceps of the thighs (in front) when the leg is extended at the knee;
biceps (behind, under the booty) when bending the leg at the knee;
lower leg muscles: gastrocnemius and soleus (behind the knee) when lifting the body on toes.

It is important to know that muscles are attached to bones by tendons. In order not to tear them, you need to load the legs gradually. The strength of bones and joints must also be taken into account and correlated with the load. We know that the thigh bone goes up from the knee joint. It is the strongest and can withstand the weight of a truck. Below are the tibia and tibia. Protects the knee cup or patella. Inside the knee there is a cavity (bag) with synovial fluid. It lubricates cartilage and reduces friction.

It should be borne in mind that with incorrect actions during training, strikes and lifting incommensurable loads, dislocation of the patella and knee, sprain, inflammation of the mucous membrane of the articular bag, rupture of the meniscus and cruciate ligaments, and fracture of the condyles of the tibia can occur.
It is important to pay attention to the joints:

hip when moving the thigh relative to the pelvis;
knee when moving the thigh relative to the lower leg;
ankle when moving the foot relative to the lower leg.

With the lower leg fixed during the extension of the body, the load falls on the biceps and muscles of the buttocks.

You can get powerful biceps of the thighs not only by bending the legs, but also by unbending the torso with fixed knees, that is, performing training, as well as deadlift.

As for the lower leg and its muscles: gastrocnemius and soleus, the gastrocnemius begins to work with a straightened knee, and soleus - with a bent knee. So you need to download them standing and sitting

We pay special attention to such an exercise as. It promotes impressive muscle growth. But it is with a very heavy load and with repeated performance, the knee cartilage begins to wear out, which leads to inflammation. Therefore, it is important to warm up well during the warm-up.

Warming up the body before training the legs

We start with a brief exercise (preferably in the morning) with a variety of elements: squats, bends, stretches,. Charging is combined with massage rubbing, kneading and vibration movements of the arms, shoulders, abdomen, buttocks and legs. For massage of the back, buttocks and thighs (on the back) we use manual massagers with rollers, studded jade rollers and Lyapko, brushes with natural bristles on a long handle.

Target:

warming up the body and preparing muscles for exercise;
providing the body with energy by activating the work of the cardiovascular system and blood flow.

Complexes of exercises for the legs

Each part of the leg should be loaded with separate (own) exercises. You need to start work with training the legs (thighs and lower legs), then move on to working out the calf muscles, starting with the stronger soleus muscle.

Complex 1

The complex is intended for the formation of leg muscles, good stretching, toning blood vessels and joints.

First day:

Lunges are a very effective exercise.

To load the buttocks and hips, we perform springy lunges forward. We stand straight, feet shoulder-width apart, put our hands on the belt, put one leg forward (straight back), bend the knee at an angle of 90, lower the knee of the second leg to the floor, spring, strain the thigh, keep the balance and rise. Repeat for each leg 20-30 times and do 4 sets.
We take the thigh to the side, transfer the weight to the exposed leg, make a wide lunge to the side and spring, bending the knee. Push off with the foot and return to the rack. Repeat for each leg 20-40 times and do 4 sets.
We lunge back with one foot, the second straight. We spring on the first leg and return to the rack. Repeat 15 lunges x 4 sets on each leg.
We rise on the toes of both legs with an emphasis on the calf muscle. Repeat 30 times x 4 sets.

Performing lunges forward, backward and to the side, half of the reps can be done with dumbbells, weights (or bottles of water) in the hands for a greater load on the leg muscles.

Second day:
Squats are important to do correctly

To pump up the legs, we perform squats (basic exercise), we hold our hands behind our heads, our back is straight, our legs are shoulder-width apart. We squat until an angle between the thighs and lower leg is created at 90°. We return to the rack and rise on our toes. We do 4 sets of 20 times.
We rise on the toe of one leg (4 sets x 15 times);
We squat on one leg (4 sets of 10 times), holding on to the support with one hand.

Complex No. 1 is supplemented daily with new exercises:
1. Exercise "spring"
We stand straight, feet shoulder-width apart, keep our back straight. Slowly rise on your toes, lifting your heels high. To make the exercise more difficult:

we take dumbbells in our hands;
we rise on one leg, then on the other;
we rise on one leg with weights, then on the other;
repeat 20-30 times + 4 sets;
we stand on the platform, up to 10 cm high, lower the heels as much as possible, stretching the ankle. We hold a dumbbell in one hand, and hold on to the support with the other.

2. Exercise "walking on toes." We rise on our toes and walk on even legs for 3-5 minutes.

To work out different parts of the calf muscle of the foot, you can keep it parallel (the middle part of the muscle works), shift the heels (the soleus muscle works) or socks (the superficial muscle works).

3. Exercise "jump with dumbbells." We take 3-5 kg dumbbells in our hands (we add weight gradually), we squat to a right angle between the thigh and lower leg. We jump as high as possible and return to the squat.

4. Exercise "holding the load" for pumping up muscles, strengthening the ligaments of the thighs and buttocks and burning fat. We find support for both hands (door jambs or chairs on both sides). We put a weight (load) of 3 kg on the toes of the foot (gradually bring the weight to 16 kg). We raise our fingers to balance the kettlebell, then slowly raise our straight leg on the floor and hold as long as we can. We change the leg. Repeat 5-6 times x 4-7 sets. The purpose of the exercise is to provide a static load to the hips and buttocks. The leg, free from the load, also strains while maintaining balance.

After 10 days of doing this complex, the volume of the hips will increase, the ribbing of the thigh muscle will begin to appear. These are good prerequisites for subsequent basic barbell exercises. To give the muscles a rest, you need to change the order of the exercises of the complex + additional ones. We increase the load gradually. To achieve significant results, the main thing is not the number of loads, but the regularity of the training for the legs.

Complex 2

If there is a barbell at home, we perform squats (3-4 sets each):

without weight in the hands - 20-25 times;
with light weight - 15-20 times;
with an average weight - up to 15 times;
then only with working weight - up to 10 times.

Such a squat scheme will speed up the passage of blood through the muscles and joints of the legs and deliver nutrition and oxygen to the cells.

Interesting to know. Bodybuilder squats develop quadriceps, powerlifters develop big muscles because they lift big weights.

Powerlifters put the bar on their shoulder blades to shift the center of gravity, put their legs wide to engage the gluteal muscles and the body leans forward a little to connect the legs. The muscles gain weight (this is a plus), but the buttocks also (this is a minus). Bodybuilders squat to maximize leg muscles.

Nuances during squats

legs are shoulder width apart;
socks turned to the side by 45 (between them 90);
the bar is high on the trapezoid to avoid a large forward tilt;
the gaze is directed forward to stabilize the body and simplify movement;
for stability, the bar is taken a little wider than the shoulders, so that it is comfortable to hold;
to push with the heels and reduce the load from the knees, pancakes are placed under the heels.

DO NOT lean forward and push with your toes, as the knee joints are overloaded. DO NOT push your knees forward of your toes.

During exercises for the development of the quadriceps, they push only with the heels.
It is not necessary to squat strongly, only to the parallel, since you can heavily load the knee joints, and this is unsafe.
Breathing: when squatting - inhale, when returning - exhale.

Chips:

with a narrow stop setting, the quadriceps are loaded and the push with the heels becomes more difficult, especially with an insufficiently flexible ankle;
with a strong turn of the socks, the buttocks are more loaded;
with a wide setting of the feet, the gluteal and adductor muscles are loaded.

Complex 3

Slow rises on toes with holding on to the support to distribute the same load on both legs and slow returns to the PI. You can stand on a stand 10 cm high. We take the load in our hands after the second approach, only 4 sets x 30 repetitions.
Rises on toes at an angle of 90. We do it slowly.
Rises on toes while sitting on a low stool for pumping up the calf muscles.
Rises on socks with a barbell (if any).

Socks and heels when lifting on toes should be parallel, descend to the maximum depth, reducing the calves. When lifting at the top point, the calves are again reduced. Then the heels are brought together, then the socks are brought together.

Complement the complex:

walking up the stairs and running with leg weights;
interval running (with acceleration and deceleration) along the "treadmill" with an increase in the angle of inclination (if available in the house). Sneakers must be with shock absorbers. It is necessary to stand on the whole foot, rolling it a little and pushing off with the toe. Bend your knees slightly to unload the spine;
work on an exercise bike (if available) with medium or powerful pedal resistance to develop leg muscles and increase their volume.

Diet for leg training

Eat right! Meals should be fractional (5-6 meals a day, with small portions of dishes).

You should eat the following main foods: white chicken and lean turkey meat, fish, squid, low-fat cottage cheese, boiled egg whites, vegetable proteins.

Speaking of leg exercises, two types of exercises should be noted:

Exercises that promote fat burning;

Strengthening exercises.

The first type of exercise will help to cope primarily with excess accumulated fat. Fat burning exercises include cardio. The simplest of them are running, walking up the stairs, jumping rope, cycling.

Being engaged in this kind of physical activity regularly, not only in the legs, but also to lose overall weight. You just need to give the type of activity you like 30 minutes two or three times a week. In addition to burning fat, it is possible in this way to make your legs more toned and give them a beautiful shape.

The second type of exercise is designed to directly strengthen the muscles of the legs. The exercises won't take much time either. You can allocate 20-30 minutes a day in the morning, in the evening, during a lunch break. You do not need to perform all the exercises in a row - you should choose the most optimal for yourself, taking into account the structural features of the body and the most problematic areas.

Squats

It is necessary to stand up straight, straighten your back, put your hands on your belt, and your feet shoulder-width apart. It is best to squat slowly. When the knees become at a right angle, you should freeze a little and then slowly straighten up. It is best to perform the exercise in two sets of 15-20 times each.

If you squat, raising your heel, the calves will be pumped up first of all, if standing on a full foot - the hips and buttocks.

Scissors

You should lie on your back with your hands behind your head. Raise your legs so that they form a right angle relative to the floor level. Spread your legs as wide as possible, and then cross them. So repeat 15 times in two sets.

rifts

You need to sit down as low as possible and straighten your back. Slowly do rolls from one foot to the other. It will be enough to do 10-15 rolls on each leg.

Mahi legs

Stand straight, bring your legs together, tighten your abs. It is advisable to rest against something with your hands (the edge of the table, the back of a chair). Swing your legs to the side as high as possible. Do 10 repetitions with each leg. You can also swing your legs forward and backward. This exercise also promotes good stretching.

Lunges

Putting your hands on your waist, take a wide step forward, bend your knee at an angle of 90 degrees. Return to starting stance. Do 15 reps in two sets.

Climbing

Lie on your side with your legs extended, leaning on your left hand. Raise your extended right leg up 90 degrees. Lower (not to the floor) at an angle of 45 degrees. Repeat without lowering your leg to the floor, eight times. Then repeat the same thing eight times through the passe: the horizontally extended leg should be bent at the knee, then pulled up. Bend at the knee again, stretch at an angle of 45 degrees. Repeat the same on the second leg.