Leg strength training at home

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Leg training can promote muscle growth, and the muscle mass of the leg muscles is higher than that of other parts of the body, so if you want to increase muscle, you cannot ignore leg training. For runners who often use hip and leg strength, leg training is a necessary training to increase performance and reduce injuries. So, if you don't go to the gym and stay at home, can you still train your legs against all odds? The answer is yes.

The Rationale Behind the Training Program

The following routines are mainly composed of squats, deadlifts, lunges and other movements and their variations. The main training target muscle groups include buttocks, hamstrings on the back of the thigh, quadriceps, etc., to comprehensively exercise the legs.



Weighted leg training

The weight-bearing tools required for the following actions can be dumbbells, kettlebells, barbells, or any heavy objects such as water bottles, bottled laundry detergent, mops, etc.


1. Wine glass squat: 3 sets, 12 reps each

Target muscle groups: quadriceps, glutes.
Steps: Place a weight in front of your chest, stand with your feet hip-width apart, and squat with your hips back and down as if sitting on a chair. Keeping your chest up the entire time, focus on between your hips and knees, squeezing your glutes while pushing your weight into your heels. Then return to standing.


2. Swinging leg lunge: 3 groups, 10 reps on each leg in each group

Target muscle groups: Glutes, hamstrings, calves (also includes core for balance and stabilization)
Steps: With weights on chest, lunge with right foot forward, weight on right heel, left foot steady, knees bent 90 degrees as far as possible. Push your heels back to stand up, and immediately do a reverse lunge with your right foot back. Each one before and after is 1 time, after doing 1 time, switch to the other leg.


3. Romanian Deadlift: 3 sets of 12 reps

Target muscle groups: hamstrings, glutes, core, and upper back
Steps: Stand with your feet below your hips, hold a barbell or a long stick such as a mop with both hands and hang down naturally. Then slightly bend the knees, push the hips back until the back of the thighs feel tight, so that the body is parallel to the ground, and the barbell is lowered along the legs without landing, while keeping the core stable, the spine neutral, and the shoulder blades retracted. Clamp the hips and push forward, and return to standing.


4. Weight-bearing steps: 3 groups on one leg, 10 times in each group

Target muscle groups: Glutes and hamstrings (calf, core, and lower back muscles also work)
Steps: Find a stool, box, or step that you can step on. It needs to be of a certain height. With the weight on your chest, lift your right foot onto the step, keeping your chest up and your right calf vertically pushing your right heel toward the ground, then step up the step with the other foot to stand. Return both feet to the starting position.


5. Loaded Bridge: 3 sets, 12 reps each

Target muscle groups: Glutes, hamstrings, hip adductors, core, and obliques
Steps: Lie on your back, place your feet flat on the ground, bend your knees until you can touch your heels with your fingertips. Place dumbbells, kettlebells, or other heavy weights in front of your hips. Keeping your core stable and hips engaged, push through your heels and lift your hips until your shoulders, hips, and knees are in a straight line. Then slowly lower your hips back to the ground.

BP Smartwatch can be used for 7-10 days, perfectly tracking your leg workouts.