How to Do a Leg Workout Routine
Find a sturdy wall in your home or gym to do wall squats., Stand away from the wall to begin calf raises., Stand with your feet hip-width apart to do a lunge.
Step-by-Step Guide
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Step 1: Find a sturdy wall in your home or gym to do wall squats.
Lean your back, butt, shoulders and head against the wall, and move your feet forward approximately
1.5 feet (46 cm).
With your knees hip-width apart, bend your knees and lower yourself until you are in a chair-like position.
If you are just beginning to exercise, then hold the position for 3 seconds and slowly rise up again until your legs are straight.
Do 2 sets of 10 repetitions.
If you are more experienced, hold it for 10 seconds and do 2 sets of 10 to 15 repetitions.
For an extra challenge, hold the seated position for 30 seconds to 5 minutes.
Make sure your knees never go over your toes, when you are in the seated squat position.
If they do, then move your feet further away from the wall. -
Step 2: Stand away from the wall to begin calf raises.
Slowly raise yourself up onto your toes and pause for 1 breath.
Slowly lower yourself down onto your heels.
Feel free to use a wall for extra stability.
This exercise tones the calves, but also helps your balance.
Do 3 sets of 10 repetitions.
Once this becomes easy, hold a 3 to 5 lb. (1.4 to
2.27 kg) weight in each hand.
Keep your hands at your sides, close to your thighs.
Then, do the same calf raise exercise. , Place your hands on your hips, and step 1 leg forward.
Lower your body and your back shin until it is almost parallel to the ground.
Hold the position for 3 seconds and then slowly rise up again.
Do the same motion with the opposite leg.
Do 2 sets of 5 to 10 repetitions for each leg. -
Step 3: Stand with your feet hip-width apart to do a lunge.
Detailed Guide
Lean your back, butt, shoulders and head against the wall, and move your feet forward approximately
1.5 feet (46 cm).
With your knees hip-width apart, bend your knees and lower yourself until you are in a chair-like position.
If you are just beginning to exercise, then hold the position for 3 seconds and slowly rise up again until your legs are straight.
Do 2 sets of 10 repetitions.
If you are more experienced, hold it for 10 seconds and do 2 sets of 10 to 15 repetitions.
For an extra challenge, hold the seated position for 30 seconds to 5 minutes.
Make sure your knees never go over your toes, when you are in the seated squat position.
If they do, then move your feet further away from the wall.
Slowly raise yourself up onto your toes and pause for 1 breath.
Slowly lower yourself down onto your heels.
Feel free to use a wall for extra stability.
This exercise tones the calves, but also helps your balance.
Do 3 sets of 10 repetitions.
Once this becomes easy, hold a 3 to 5 lb. (1.4 to
2.27 kg) weight in each hand.
Keep your hands at your sides, close to your thighs.
Then, do the same calf raise exercise. , Place your hands on your hips, and step 1 leg forward.
Lower your body and your back shin until it is almost parallel to the ground.
Hold the position for 3 seconds and then slowly rise up again.
Do the same motion with the opposite leg.
Do 2 sets of 5 to 10 repetitions for each leg.
About the Author
Victoria Mendoza
Experienced content creator specializing in hobbies guides and tutorials.
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