When many friends talk about leg training, they always think of weight training and equipment training. Yes, our weight training and equipment training can really help us strengthen our leg muscles and help us build strong legs. But that doesn't mean that you can't complete leg training without a gym. We can still complete leg training without weight and equipment.

Today, I will share with you a set of self-esteem training exercises that are suitable for you to do at ordinary times. These exercises can help you exercise your leg muscles well and shape your leg muscle lines. Let you walk out of the gym with a pair of strong legs.

1, wide squat

The first movement, we chose a common movement in training, which is our wide squat. When we do this training action, we first need to separate our legs to make the distance a little wider. Then complete this squat like the demonstration given in the figure. When we do this squat, we must slow down and try our best to keep our bodies lower.

2. Hip bridge

When we generally practice our legs, our hips are inseparable, because our hips and legs are a big muscle group, so we will also add some hip training movements here. In fact, it's not just hip training, but also practicing our legs properly when we finish these training moves.

Everyone is familiar with the gluteal bridge, so on the basis of this familiar movement, try to make this movement perfect, pause a little when we reach the top, make a jacking, and feel the sustained and effective force of your hips and legs.

3. One-legged crotch bridge

After the last hip bridge move, we made a one-legged hip bridge with more difficulty. If you don't know enough about this action, then you can look at the picture demonstration we gave you above. First of all, when we do this action, we need to straighten and lift one leg, and then we can complete this hip bridge action. When we reach the peak, our bodies also need to stay in a straight line.

Step 4 jump up the steps

After the above three training moves, let's do a step up. If you look at the name of this action, you may know something about this action, that is, we need to do a training action on the steps. If you don't understand, you can also refer to the picture demonstration we gave.

This action tests the explosive power of our legs very much, so when we do this training action, you need to squat as much as possible to make a labor-saving action, and try to jump up when you jump up. This will make your training effect reach the best, while exercising leg muscles, it also increases the explosive power of our legs.

5. Sit still against the wall

You may feel a little confused when you look at this training action. You can look at the picture demonstration we gave you. When we do this action, we first need to find a wall or a parallel and reliable object. Then back straight against the wall, legs bent at a right angle of 90 degrees, thighs parallel to the ground. Hold this standard posture for more than 30 seconds.

Do these training moves we introduced to you a few times above, and you can also accomplish your leg training goals at home. If you like to exercise at home with your bare hands, then this set of movements will be a good leg training movement for you.