Each time you approach your Lower-body Strengthening Workouts at Home , whether you do your football workouts at home, at the gym,
No matter if you are looking to enhance your athletic performance, shed some weight, or just want everyday activities to get easier, strengthening the lower body is a key component. Your legs carry you throughout your whole day they essentially have to be stronger. A lot of people say your body’s core forms the foundation of your overall strength, but it’s your legs that support the center. All the muscles in the human body work with each other to complete a range of movements.
Doing lower body strengthening workouts at home is way more easier than you think. Moreover, they will help in shaping your legs, glutens and hips muscles. You don't necessarily need heavy gym equipment for exercising muscles of your lower-body. Here are some of the best lower body exercises that you can perform at your home after getting in your workout shorts.
Dumbbell Lunge
This lunge is among the effective body workout as it targets your hips, glutes, hamstrings, quadriceps, calves, & core. Start this workout by standing on your feet hip-width apart, holding dumbbells in your hands. Let both of the arms hang by your sides while palms face the thighs. With your right leg, take a step in forward direction, and bend your knee till your front thigh becomes parallel to ground.
Then push yourself by your right heel, while engaging the core, hamstrings, & glutes at the right side, then bring right leg of yours back to the starting position. Try repeating this sequence for the same leg multiple times before you switch to another leg. Do up to 5 to 7 rounds on each of your legs. If you find forward lunge too hard, try the reverse lunge. That is a similar exercise, but with a back step. Tips for a Healthy You
Dumbbell Shoulder Squat
This squat is a foundational exercise for strengthening your lower body; it trains your hips, thighs, & glutes. If you achieve a good form by this squat, make it intense by adding resistance with a set of dumbbells or barbells. Start this exercise with 2 to 5 pound of weights. You can add increased weight for more challenges.
Stand on your feet at hip-width apart. Place dumbbells on each of your shoulders. Start dropping your hips back & down while reaching the glutes. Bend your but keep your heels planted on a ground. While your torso remains tall & strong with your chest open, facing forward. Keep on lowering your hips till your thighs become parallel to ground. Exert pressure on your heels for lifting your body to the position you started. Try doing 7 to 10 repetitions of 10 to 12 reps in good form.
Bulgarian Split Squat
This squat makes you focus on the effort of a leg at the time. As your one leg will be elevated & you will be balancing your body on working leg, this workout also improves your stability. Fitness Habits that will Improve your Health
Start this workout by standing on your feet hip-width apart almost 2 feet with a chair at your front. Try lifting your left foot & place it at the bench or chair behind you. While holding the dumbbell or a kettlebell in front. Then bend the right knee, as you lower down your body in a single legged lunge. Your shoulders must stay elevated above your hips as your glutes descend the knee level. By exerting pressure through your right heel.
Then lift your body back to starting position, & repeat. Complete 7 to 10 reps on each leg before switching sides, for an additional challenge do this workout with increasing weight.
Deadlift
Deadlift is performed typically by using a barbell or dumbbells. For starting this workout stand tall on your feet hip-width apart & place the barbell on your feet. By securing weight plates properly with the collar. Then hinge forward, by bending your knees. Grab a barbell with a tight grip. Placed your hands about your shoulder-distance apart. How to Pick the Right Sleep Mask for Sleepers
While engaging your hips, glutes, & core & stand tall the bar and then stand upright. After that reverse process, by bending your knees & bringing hips back for lowering the bar. Make sure you keep your torso strong & back straight. Repeat workout. Complete 7 to 10 repetitions.
