How to gain leg muscle at home,
Mostly This Question raise at that time when you achieve your upper body Muscle goal and now that person is thinking about how I can gain leg muscles at home or there are so many reasons maybe you are making all the strategy in advance, whatever the reason you have when this question comes in my mind I thought this is Impossible because you need weight to gain muscle on your leg but When I found these exercise I was amazed. The scientific basis behind this exercise is that once you will do these exercises one by one, then your body weight is enough to put pressure on your legs.
Most people do not work on their leg muscle in the beginning because they prefer to build upper body or abs muscle but leg muscle are also play a very important role in your body like Improve flexibility, Strengthens Core Muscles, Burns Calories Fast, Lower the Risk of Back Injuries, Speed and Inner energy.
One of the best things about leg muscle is you will not look like a bulk chicken. I hope you got My point.
Many people do not know that your every Muscle part supports you in workout So That’s why many coaches advise to beginners mix exercise which helps to build pressure every muscle of your body. Â
So now let’s talk about leg exercise when I try these exercise, I feel very good pressure in my muscle maybe because I was a football player. I think these exercises will also help sportsmen like Runner, Football Player, Basketball Player, etc. So now the question is
How to gain Leg Muscle at home – Below Six Exercise will help you to achieve your Goal:-
I am going to tell you six exercises will help you to gain leg muscle without any gym and equipment.
- Squats-
This exercise will improve your thigh Front Part Means ( Quadriceps Muscles ) and also improve your Hips ( Glutes ) Muscles.Â
- Close Wide Jumping Squats
This exercise will improve your thigh front and side part and also improve your hips.
- Advance Pray Squats
This exercise will improve your full thigh part.
- Jumping Lunge
This exercise will improve your full thigh muscle with cutting and also improve your hips.
- Normal Lunge
This exercise will improve your thigh quadriceps muscles in a very fast way.
- Glute Kickback
This Exercise will improve your thigh backside muscles and also improve your hips shape in an attractive way.
I am dividing these exercises into three categories Beginner, Intermediate, and Regular for more clarification.
1. Beginner
If You are one of those people who do not play sports and not participate in physical activities so we like to advise you to follow below mention format for your exercise-
Warm UP – 50 to 100 Steps Skipping or Until your body does not fully warm up.
- Squats                                                                         – 1 Rep –  Between 2 to 5 Sets
- Close Wide Jumping Squats                                – 1 Rep – Between 2 to 5 Sets
- Advance Pray Squats                                             -1 Rep – Between 3 Sets with left leg and 3 Sets with Rights leg (As per shown in video)
- Jumping Lunge                                                         – 1 Rep – Between 4 to 6 Sets
- Normal Lunge                                                           – 1 Rep – Between 4 to 6 Sets
- Glute Kickback                                                         – 1 Rep – Between 4 to 6 Sets
2.Intermediate
If You are one of those people who play sports every day and participate in many physical activities so we like to advise you to follow below mention format for your exercise-
Warm UP – 50 to 100 Steps Skipping or Until your body does not fully warm up.
- Squats                                                                 – 3 Rep – Between 5 to 10 Sets
- Close Wide Jumping Squats                        – 2 Rep – Between 5 to 10 Sets
- Advance Pray Squats                                     -2 Rep – Between 6 to 10 Sets with left leg and 6 to 10 Sets with Right leg (Like shown in video)
- Jumping Lunge                                                 – 2 Rep – Between 6 to 10 Sets
- Normal Lunge                                                   – 2 Rep – Between 6 to 10 Sets
- Glute Kickback                                                 – 2 Rep – Between 6 to 10 Sets
- Regular
If You are one of those people who sometimes play sports and participate in some physical activities so we like to advise you to follow below mention format for your exercise-
Warm UP – 50 to 100 Steps Skipping or Until your body does not fully warm up.
- Squats                                                                 – 3 Rep – Between 10 to 20 Sets
- Close Wide Jumping Squats                        – 3 Rep – Between 10 to 20 Sets
- Advance Pray Squats                                     -3 Rep – Between 10 to 20 Sets with left leg and 10 to 20 Sets with Right leg (Like shown in video)
- Jumping Lunge                                                 – 3 Rep – Between 10 to 20 Sets
- Normal Lunge                                                   – 3 Rep – 10 to 20 Sets
- Glute Kickback                                                 – 3 Rep – 10 to 20 Sets
Note – You can do more than mention sets if you are comfortable
