Hlww awesome blogger, hope u r gud and practising at home for a gud physiqueand for ur fitness.Today i am here with a new blog which is basically on the one of the biggest muscle in out body “leg workout”.In this blog basically i an going to explain 5 leg workout without weights,if u guys have weight u can also perform the same exercise with them.
4:-Single legs deadlifts
**i would like to suggest u that plizz perform leg workout 1 day before the rest day **
Reps:-3 set of 10 reps
How to :-Stand with ur feetjust outside hip width. Drive hips back and then down. k eep chest up and focus on ur hips breaking below ur knees crease. Pushinto heels to stand.
Muscle targeted:-Quads,hamstring,lower back and core.
Reps:-3 set of 10 reps
How to :-Satrt standing. Step ur left foot back into a lunge, keeping right foot flat, right shin vertical, and chest up. step left foot forward and repeat on the right.
For a jumpimg lunges, explode up quickly from the bottom of the lunge, switching ut feet in the air and controling ur landing
Muscle targeted:-Quads, glutes, hamstring, calves, core.
Reps:-3 set of 15 reps on each leg
How to :-If u have a bench or a box to step on, lest right foot and place it on the box. keep chest up and right shin vertical, push into right heel and step up onto the box. Maintain control as u return to the starting position.
Muscle targeted:-Glutes, hamstring, calves, and core
4:-Single leg deadlift:–
Reps:-3 set of 15 rep each leg.
How to:-Atart with left foot planted on the floor. Hinging at ur hips, with a slight bend in left knee, reach arms forward and push right foot back. Focus on keeping hips and shoulder in one line. Flex ur back ankle and press ur heel toward the walll behind u. Squeeze glutes and drive right leg forward to the starting position.
Muscle targeted:-Hmstring, glutes, ankles, and core
Reps:-3 set of 12 rep.
How to:-Lie on ur back with knee bent and feet flat on the floor. You should be able to touch your heels with ur fingertips.
Brace core, squeeze glutes, push into hee, and lift ur hips until shoulder, hips, and knees are in a line. Slowly lower ur hips back to the floor and repeat.
Muscle targeted:-Glutes, hamstring, hip adductors, core and obliques.
THNXX FOR UR TIME WHILE READING THIS BLOG.HOPE U GUYS PRACTISE THESE EXERCISE.PLIZZ PERFORM THESE EXERCISE ACC. TO UR STRENGTH. KEEP SUPPORTING AND THNXX FOR UR ALL LIKES, COMMENT, AND FOLLOW LOVE U ALL:-)).IF U HAVE ANY QUERY REGARDING EXERCISE FELL FREE 2 ASK ME IN THE COMMENT SECTION:->>
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