Leg Exercises at Home

The leg muscles are very important since they carry your entire body weight when you walk, stand, or run. Sometimes, these muscles tend to become weak when a person gets confined to the bed because of some illness. This may lead to deep vein thrombosis (DVT). Therefore, the exercises for legs may enable the muscles to work in perfect harmony with each other all over again. Following are a few exercises that may strengthen your legs and keep you fit:

For Thighs

These exercises may help you get rid of muscle cramps in your thigh muscles.

Workout #1

  • Put your entire body weight on the left foot. Do not bend your knee.
  • Position your right foot at an angle. You may take the support of a chair or a wall to maintain your body balance.
  • Slowly, move your leg in the upward direction as much as you can.
  • Lower it down to the ground slowly.
  • Now put the body weight on the right foot and lift the left leg in the same manner. Repeat this for 20 times for each leg.

Workout #2

  • Lie flat on the ground.
  • Bend your knees and rest your feet on the ground.
  • Hold any one knee at a time and keep your leg in such a way that it forms a perpendicular shape to the body.
  • Now gradually make your leg straight and hold this position. Count up to ten, and then bring down the leg carefully.

Make sure you do not overstretch yourself. If you are suffering from any knee problem, you should not do this workout.

For Knees

This knee exercise will help make the muscles in and around the knees stronger.

  • Sit on a chair.
  • Cross your legs in the area above the ankles. You may keep the legs in a straight position or bend them at the knees.
  • Put a forward pressure with your back leg on the front one. At the same time, push the front leg in the backward direction to put some pressure on the back leg. Both the forward and the backward pressure should be equivalent so that there is no possibility of movement of the legs. Hold this position for ten to fifteen seconds.

You may try out this exercise with other leg positions too.

For Hips

This is one of those exercises which is meant for firming up the muscles of the hips and upper portion of the thighs.

  • Stand on your feet and keep the arms by your sides.
  • Spread your legs sideways up to your shoulder width. Maintain a straight body posture.
  • Slowly move your hips in the downward direction just as you do for sitting on a chair.
  • Move it down as much as you can and then gradually stand up straight. Repeat this for 20 times.

Do not try to do it in a haste. Keep your breathing normal. Bend your knees as much as you can without hurting yourself. Do not push yourself too much as your thigh muscles may get pulled.

The only problem with the aforementioned workouts is that you may get tempted to overdo them to achieve faster results. However, they give you the best results only if they are accompanied by a healthy diet. Also, drinking sufficient amount of water is necessary. These workouts could be made a fun affair if performed with your partner or any friend. He or she may help monitor whether you are overstraining yourself or not.



Jenny Power - MD Health And Fitness Writer Jenny believes that we all deserve a life of vitality—and that we have the potential to create it for ourselves. That’s why she is dedicated to tackling the root causes of all health and fitness related problems. Our team work every day to empower people, organizations, and communities to heal their bodies and minds, and improve our social and economic resilience. Dr. Jenny is a practicing Medical Doctor, a four-time #1 Health and Fitness bestselling author, and an internationally recognized leader, speaker, educator, and advocate in her field. She is the the founder of Healthy Plus Website, chairman of the board of the Institute for Natural Health Medicine, a medical editor of The Washington Post, and was a regular medical contributor on many television shows.


Leave a Reply

Your email address will not be published. Required fields are marked *