It flexes and extends the foot, ankle and knee).
The calf is made up of of three muscles (although some people only have two).Ĭalf muscles are vital in the movement of the ankle, foot and toes. The calves make up the muscles of your lower extremity (above the ankle to the knee). Semitendinosus (runs from the pelvis top the knee and it also helps extend the thigh and flexes the knee).It extends the thigh, rotates the tibia and flexes the knee). Semimembranosus (a long muscle that extends from the pelvis to the tibia.It extends from the thigh area to the fibula near the knee). Biceps femurs (long muscle that flexes the knee.You use your hamstrings everyday for walking, running and jumping. They function to extend your leg behind your body and to bend your knee. Together, they act on both the knee and hip. The hamstrings are made up of three muscles at the back of the thigh. Rectus femoris (attaches to your kneecap and is at the center of your thigh above your vests intermedius).Vastus intermedius (the deepest quadricep muscle that runs between your laterals and medialis).Vastus medialis (the teardrop-shaped muscle of the inner thigh that runs from your inner thigh to your inner knee).Vastus lateralis (outside of the thigh and largest of all quadriceps).The four muscles work in conjunction to help you stand, walk, run and move around. The quads function to extend the legs straight at the knee joint and stabilize the knee. They are a group of four muscles located at the front of your thighs. The quads are make up the strongest and leanest muscles you have in your body. Then, there are also smaller muscles, which are there to aid larger muscles, stabilize and rotate joints, and optimize other fine-tuned movements. When they contract and relax, they enable movement of skeletal bones, which is what powers your movement. They stretch a great distance comparing to other muscles of our body. Just to get a better understanding.įor the leg muscles (quads, hamstrings, and calves), the majority are what we call “long muscles”. While we are going to be using names of the muscle groups as a whole when discussing the muscles targeted in each bodyweight leg exercise, let’s go over the muscles that make up each of the muscle groups. The major muscle groups of your lower body are the calves, quadriceps, hamstrings, hips, and glutes. So, the following covers the lower body anatomy. LEG MUSCLE ANATOMYįor the purpose of this post, we are including the hips and glutes, as you likely want to target those muscles during a leg workout. This will help you with your mind-muscle connection. There is no excuse to skip leg day, especially if you are traveling or stuck at home!īefore we get into the exercises, let’s go over the anatomy of the legs so you know exactly what muscles you are targeting when we go through each exercise. If you follow our instructions, we promise your legs will be sore the next day! As such, this post is for people of all fitness levels. And for beginners, you can always work your way up to more difficult bodyweight leg exercises. However, even advanced trainees will find “beginner” exercises effective if the volume of the sets are adequate and the workout is structured properly. Note: The bodyweight leg exercises in this post range from beginner to advanced.
#Leg exercises at home how to#
we will also teach you how to put together a well-rounded effective bodyweight leg workout using the exercises!
#Leg exercises at home pro#
These are bodyweight exercises for legs that even military and pro athletes employ. The leg exercises without weights that we are sharing here will target your glutes, hips, quads, hamstrings, and calves.
#Leg exercises at home free#
So, whether you are unable to access to free weights or you simply prefer training with a safer approach, and no matter if you are a beginner or more advanced trainee, this post has all the bodyweight leg exercises you should know. Now, of course, you won’t build huge Mr-Olympia-legs with bodyweight exercises, like you potentially could with heavy weights, but you can build lean muscle mass and explosive power, or in other words, athletically strong and fit legs.
If you take a thorough approach, you will be able to train your legs effectively, allowing them to get progressively stronger, bigger, and more ripped. You just have to know what bodyweight leg exercises to do and how much volume to give your workout. The truth is, you can get a great leg workout in with bodyweight exercises alone. Because of this, you might think that weights are needed to train them properly. Your lower body is made up of some of the largest muscles in your entire body.
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