Many people feel that they use their leg muscles every day, so they don’t need to exercise. But in fact, this idea is wrong. Leg muscles must be exercised regularly. There are many movements to exercise leg muscles. So, do you know what are the movements to exercise leg muscles with bare hands? Let’s go take a look below!

Bulgarian Squat

Stand in front of a bench, place one leg backward on the bench, hold a dumbbell in each hand hanging by your side, keep your back straight, squat down until your front leg is parallel to the ground, and then stand up. Pay attention to the direction of your knees and toes. If you cannot keep your body For stability, you can hold a dumbbell in one hand and hold a fixed object with the other hand.

Back lunge

With your feet slightly open, hold a dumbbell in each hand and hang down naturally, with your back straight, step one leg backward and squat down until the front thigh is parallel to the ground, then stand up and change sides. When squatting, do not let the back knee touch the ground. Keep in line with the direction of your toes.

Jumping lunges

Stand with your legs forward and back in a lunge position, stretch your arms forward or put your arms on your hips, use your legs to push up, switch your legs in the air, and squat down after landing.

One-leg squat

Stand on one leg, bend the non-supporting leg and feet backward, keep your back straight, and let your arms hang naturally. Hips move backwardSquat until your thighs and thighs are vertical and then stand up. In order to better maintain body stability, tilt your upper body slightly forward while squatting and raise your arms flat in front of you.

Slide and then lunge

Stand, with your chest raised and your abdomen raised, and your arms hanging naturally. Slide one foot back and squat down until the front thigh is parallel to the ground, then stand up. Do not move the knee of the moving leg to the ground, and swing your arms naturally with the movement of the leg.

Walking lunges

Stand with your feet together, chest out and abdomen in, arms hanging naturally. Take a step forward, land on the back of your feet and squat down until your front thigh is parallel to the ground. Then stand up. When you stand up, step your back leg forward and squat down. Alternately walk forward with your legs in a lunge, keeping your back straight throughout the process. , Don’t let your back knee touch the ground when squatting.