How to Strengthen Legs at Home
Between job, taking care of family, and studying for certifications, it's a miracle I even have time to exercise.
I can easily purchase heavier dumbbells to work my upper body, but how to add resistance to lower body?
The only option I see is to buy ankle weights (I already have 5 lbs), but somehow I am thinking if I purchase heavier and heavier ones, the Velcro isn't strong enough to keep the ankle weights closed firm around the ankles.
Unfortunately, going to gym is not option at this time, else I'd do leg presses and all.
Any ideas?
Thanks!
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The best body only exercises for your legs would be squats, lunges and dead lifts. If you have dumb bells you can try adding them to all of the above exercises, otherwise doing around 30 of each exercise a day, in my opinion is a good routine.
Do you have a large (60+ liters) backpack? If so, fill it up with water (or better: sand) bottles and you can reach about 70-100 kg of weight. Put that on your back and do squats, lunges and other leg exercises.
Ankle weights will not give you strong legs, they are far, far too light.
your best option is picking two exercise for example mine are star jumps and squats, and also 2 time under tension exercises or dynamic tension. they will tire your muscles out by working them in isolation. for example the quads, stand straight up and raise one leg (straight leg), as high as it will go from the hip, at the top of the movement hold it for a count of 10 slow seconds, do this 10 times on each leg alternating. then for the squats you can use some weights for added resistance but do them slowly and pause in-between movements, make it super controlled going down and going back up you will feel the muscles ripping underneath you.
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