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Are You Doing These 5 Leg Exercises?


I have noticed that I get a lot of workouts in on my arms but sometimes my legs get neglected. I did some research on beginner leg exercises and ones you could do at home. From all the reading I did these were the top 5 I came up with.
 
 
Pictured above is....
 
Beginner Squats:
 
 
Stand between two sturdy chairs with your feet shoulder-width apart.
Squat down, keeping your back straight, abs tight and your chest up and knees over your ankles. Count to 10 when you reach 10 hold your squat for 2 seconds. Repeat 2 more sets of 10.
 
 

 
 
Glute Kickback on Swiss Ball:
(Above)
 
 
Place the swiss ball on a non-stick mat, then lie over the ball on your hands and knees.
Keeping your knee bent slowly press the heel of your foot toward the ceiling through a count of 10. Then hold and squeeze for 2 seconds. Lower your leg and repeat 2 ore sets of 10.
Without resting, switch sides and complete 3 more reps with other leg.
 
 

 
 
Swiss Ball Squat:
(Below)
 
 
 


Position yourself in front of the wall (or door) with the ball supporting your lower back. Stand with your feet hip-width apart, about 1 foot from the wall. Cross your arms in front of your shoulders.
Squat down through a count of 10 until you reach a 90 degree angle.
At your count of 10 hold for 2 seconds, repeat 2 more times.
 
 
 
Quadriceps Flex:
(Below)
 

 
 
 
 
Grasping a chair or other hip-level support, stand with feet shoulder width apart.
Through a count to 10 bend your knees as you allow your body to fall slightly backward, letting your heels come up off the floor. When you hit your 10 hold it for 2 seconds then repeat 2 times.
 
 
Plie Squat:
(Below)
 
 
 
 
 

 
 
With your hands touching each other stand with your feet about twice shoulder width apart. Turn your toes out to the sides keeping them aligned with your knees.
Squat down as if you were about to sit in a chair, counting to 10 as you go down. When you reach 10 hold for 2 seconds and repeat 2 more times.

 
 
 

 



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