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Written by Navneet Kaur, M.Sc. Nutrition & Dietetics
Exercise
Looking to strengthen and tone your legs without leaving home? Here are 5 effective leg workouts that require no equipment and can be done in the comfort of your own space.
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Squats are a classic exercise that targets the quadriceps, hamstrings, and glutes. Stand with feet shoulder-width apart and lower your hips down and back, then rise back up.
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Keep your back straight and chest up. Lower until thighs are parallel to the floor, then push through heels to stand. Perform 3 sets of 15 reps.
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Lunges work the quads, hamstrings, and glutes. Step one foot forward and lower your back knee toward the floor. Push back up and switch legs.
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Keep your torso upright. Step forward and bend both knees at 90 degrees. Push through the front heel to return. Do 3 sets of 12 reps per leg.
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Glute bridges strengthen the glutes and hamstrings. Lie on your back with knees bent, feet flat on the floor. Lift hips towards the ceiling, squeezing the glutes.
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Engage your core and press through your heels to lift hips. Hold at the top, then lower slowly. Complete 3 sets of 15 reps.
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Calf raises target the calf muscles. Stand with feet shoulder-width apart and lift your heels off the ground, balancing on your toes. Lower back down.
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Keep your core engaged and control the movement. Raise heels as high as possible, then lower slowly. Perform 3 sets of 20 reps.
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Bulgarian split squats focus on quads, glutes, and hamstrings. Place one foot behind you on a raised surface, lower into a squat, and rise back up.
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Position one foot on a chair or bench behind you. Lower your hips, keeping front knee over ankle. Push through front foot to rise. Do 3 sets of 12 reps per leg.
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Incorporating these leg workouts into your routine can help build strength, tone muscles, and improve balance. No equipment needed, just dedication and effort!
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