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Three Quick Leg Strength Exercises to Perform at Home

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NY Quick Workouts Examiner

Most of us struggle daily with juggling all of our responsibilities and cannot even begin to contemplate getting to the gym to workout. The irony is that working out can reduce the stress and anxiety that a daily schedule can bring. When finding the time to exercise can seem completely overwhelming, why not plan ahead and clear just a little time in your schedule for an effective, yet quick work out in the convenience of your own home? Unfortunately, as we age, we lose muscle, and not strength training routinely can contribute to muscle loss. Strength training your legs is critical since there are multiple muscle groups to engage and numerous calories to burn. Therefore, clear away some space in your home that’s just your spot to exercise and blast some of your favorite tunes while you exercise to the three exercises below:

  
 
1.Wall Sits - This exercise is beneficial for anyone trying to build lean muscle in 
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their lower body by engaging their glutes, quadriceps, and core. Moreover, this exercise is an isometric movement and will quickly yield overall strength in your lower body. To begin, position yourself against an unobstructed wall with your back securely against the wall. Next, perform and maintain a squatting position by moving your feet outward and then bending your knees at 90 degrees. Your feet should be shoulder-width apart with both heels down throughout. Keep your upper body stable with optimal posture while your arms are relaxed at your sides. Beginners should try to hold this static pose for 20 seconds while the more advanced individual should aim for 60 seconds, for a total of three sets.
 
2. Rear Lunge - This exercise is excellent for building lean muscle in every muscle below your pelvis, with the added benefit of stretching your hip flexors and posas major, a necessity if you sit extensively during the day. Assume the lunge position with your left foot in front and your right foot behind you with your right heel lifted off the ground. With optimal posture, lower into a lunge, dropping your right knee a few inches to the ground. Then rise up slowly and lock your back knee while keeping your right heel up. To finish, bring your right foot to meet your left, and then execute again with the right leg. Remember that your left foot should remain stationary throughout, including your big toe. Be mindful not to lean or hike your hip and do not lean forward or backward when performing the lunge. Execute four sets total with two sets on each side performing eight repetitions each.
 
3. Standing on One Leg - This isometric exercise engages nearly every muscle below your pelvis. Inherently, this exercise will also promote better balance and a stronger ankle complex. Start by bringing one leg off the ground with optimal posture, without leaning or hiking up your hip. The foot that is up in the air only needs to be a few inches off the ground and locked at the knee for a respectable challenge. Beginners should do their best and hold this pose for 10 to 20 seconds, while the more advanced individual should aim for 60 seconds. Perform four sets total, two sets on each side.
 
If you have any questions or comments, please feel free to contact me here. For further information, check out my website at:  

 
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Shaun Zetlin performs his leg routine at home.
Shaun Zetlin performs his leg routine at home.
Photo credit: 
Rebecca Weiss Photography

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, NY Quick Workouts Examiner

Master trainer Shaun Zetlin successfully runs his own personal training business in the NY Metro area. Shaun's specialties include strength training, power techniques, corrective injury, and core stability training. His NASM certifications include pre and post natal, corrective exercises, and...

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