7 leg exercises you can do anywhere

While a six pack and a tight butt are usually the focus of interest, and therefore the focus of your training plan, they are not the only body parts that matter. Your Legs are at least as important and should accordingly be treated with due attention.

Why you should not neglect leg training?

If you neglect leg training, you're doing yourself a disservice, because you don't get toned thighs through eternal endurance sessions, but through strength training. Strong legs don't just look good. In fact, they are the largest muscle group in your body and, if you train them properly, they will improve your performance, boost your metabolism and, last but not least, burn extra calories. The reason why leg training is so important nowadays is that we spend most of the day sitting and the muscles are therefore exposed to less and less strain. In addition to the visual consequences, however, this also entails functional limitations such as the shortening of the musculature as well as back pain.

So what can you do?
However, to train your legs according to their importance, you don't necessarily have to be a member of a fitness club, because the following leg workout can be done anywhere, whether at home, in a hotel or even in a gym. All you need is a chair or a bench and some weight. You can use dumbbells as weights or alternatively water bottles or other heavy objects that offer sufficient resistance. Alternatively, you can also wear a weight vest for the following exercises, which can be purchased cheaply in many fitness stores. This will make your workout more challenging, while at the same time hardly restricting your freedom of movement. What are you waiting for? Let's go!

Exercise 1 - Chair Jump Squats

Sit on the edge of a chair or workout bench and position your feet about shoulder-width apart on the floor. Tighten your abdominal and back muscles and slowly press down from this position. As you straighten up, extend your arms upward. Watch your body's center of gravity as you slowly return to the starting position. To keep your balance, you can bring your arms forward during the eccentric movement.

Exercise 2 - Leg Drives

This exercise is basically a tightened version of stair climbing, but is much more challenging for your muscles by using a chair instead of a low stair step. Position yourself in a shoulder-width stance in front of a chair and press up on the chair with one leg so that you have both legs on the seat. Then tense your buttocks and return to the starting position. Repeat the exercise with the other leg.

Exercise 3 - Side Donkey Kicks

Kneel on all fours and make sure your arms and thighs are exactly perpendicular to the floor. From this position, rotate your right leg outward. Then pull it towards your chest and extend it so that there is a straight line between your shoulder and the top of your foot. Finally, return to the starting position and repeat with your left leg.

Exercise 4 - Overhead Squat

Pick up your dumbbells or equivalent weights and position yourself in a shoulder-width stance with the tops of your feet rotated a good 45-degrees outward. Extend your arms upward so that your body resembles the shape of a Y. Then perform a deep squat and repeat the process 12-15 times.

Exercise 5 - Walking Squat

Get into a shoulder-width stance and perform a squat. Make sure you go down as far as possible to maximize the load on your muscles. After one repetition, step to the side and perform another squat. After each repetition, switch legs and step in the opposite direction.

Exercise 6 - Single Leg Jump Lunges

Stand one step in front of a chair and position your other leg with the tip of your foot on the seat of the chair behind you. Now bend your leg until there is a right angle between your lower leg and thigh. From this position, push yourself off the floor with all your strength so that you lift a little off the floor. After landing, switch legs and perform one more repetition.

Exercise 7 - Hip Thrusts

Lie on your back and place your feet parallel to each other on the floor. Now lift your hips up so that a straight line is formed between your knees and your shoulders. Hold this position for 2-3 seconds while tensing your butt muscles. Then return to the starting position and begin the next repetition.