5 BEST LEG EXERCISES AT HOME FOR BEGINNERS

5 BEST LEG EXERCISES AT HOME FOR BEGINNERS 

1. BODYWEIGHT SQUATS:

-Muscles worked: Quads, glutes, hamstrings

How to do it:

-Stand with feet shoulder-width apart.

-Lower your hips down and back like you're sitting in a chair.

-Keep your chest up and knees over your toes.

-Push through your heels to return to standing.

2. GLUTE BRIDGES:

-Muscles worked: Glutes, hamstrings, lower back

How to do it:

-Lie on your back with knees bent and feet flat on the floor.

-Lift your hips up while squeezing your glutes.

-Hold for 1–2 seconds, then lower slowly.

3. LUNGES (STATIONARY OR WALKING):

-Muscles worked: Quads, glutes, hamstrings, calves

How to do it:

-Step one leg forward, lowering both knees to 90 degrees.

-Keep your torso upright.

-Push back to starting position and switch legs.

4. WALL SIT:

-Muscles worked: Quads, glutes, calves

How to do it:

-Lean against a wall and slide down until knees are at 90 degrees.

-Hold this position for 20–60 seconds.

5. CALF RAISES:

-Muscles worked: Calves

How to do it:

-Stand tall, then raise your heels to stand on your toes.

-Pause briefly at the top, then lower slowly.