Resistance training helps you build muscle and tone your legs. In addition, the training helps you burn body fat, increases your metabolism and helps you manage chronic conditions, according to the Mayo Clinic. You should perform exercises that target the legs one to three times a week as part of a total body fitness program. If you install exercise equipment in your home, you probably will end up training more regularly than you would otherwise. If you want to buy at-home equipment, carefully evaluate the claims and promises of the equipment manufacturer, recommends the Federal Trade Commission.
Bodylastics Home Gym
The Bodylastics home gym system is a set of resistance bands and accessories that can be used to train every major muscle group of the body, including the legs. Exercise band training efficiently activates the muscles, which leads to improved strength and muscle tone, according to the Journal of the American Physical Therapy Association. Try squats, lunges, and leg lifts using the bands. Fasten the Bodylastics strap attachment to your ankles to perform a variety of leg exercises, such as the hamstring curls, leg extensions, and hip extensions. Follow the exercise instructions that accompany this home gym system.
Free Weights
Free weights provide versatile resistance training options for the home gym. Extremely versatile, dumbbells and barbells help tone the legs and provide variable resistance to suit any fitness level. Choose at least one exercise for each major leg muscle: the glutes, the hamstrings, the quadriceps and the calves. Try squats utilizing a barbell, as well as lunges and calf raises with dumbbells held by your side to activate all of the leg muscles. Perform three to four sets of eight to 12 repetitions. Use an online exercise directory such as the LiveStrong general fitness exercise directory for exercise demonstrations.
Stability Ball
Stability balls, also known as Swiss or exercise balls, provide a way to work the legs at home. The balls typically range from 45 cm to 75 cm. Choose a ball that is appropriate for your height. This equipment offers safe exercise options and versatility that prevents monotony. Hamstring curls using the stability balls help shape the back of the legs. Hip raises using the exercise ball work the glutes. Single-leg squats on the ball work the entire leg area. To perform the single-leg squat, stand in lunge position with your left leg behind you balanced on the ball. Bend at the knees until your right thigh is parallel with the ground. Keep your core tight to maintain balance throughout the exercise. Rise back to the starting position and repeat for eight to 12 repetitions before performing on the other side.
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