How can you exercise your legs without a machine?

Gym equipment isn't cheap at all; so is a gym membership. Oftentimes, those who become interested in fitness think that certain machines will allow specific exercises which cannot be done without it. One of these is the leg press machine. But this is not the case. 

One of the critical parts of any fitness is working with your legs. This will help you build other muscles throughout your body as well as how you can be able to balance your frame. These types of exercises target strength building and support for the knee which is critical for a lot of exercises and movements.

The leg press is a form of a weight training exercise in which you need to push some resisting force to both of your legs. Leg press range of motion is short. That being said, you can always push your legs to whatever extent, and that it also depends from person to person. There are three core areas that this exercise is affecting and that is your glute muscles, quadriceps, and hamstrings.

Typically, this type of workout is being done using a press machine but as mentioned above this doesn't mean that you cannot do this leg press workout if you don't have any equipment or machine to use.

If you can't be able to go to your gym or if the leg press machine is under some repairs, you can always look for an alternative to use.

 

What is the best way to do a leg press at home?  

A resistance band is one of the great alternatives to a press machine. This one is very versatile to use and definitely will give you the same level of effectiveness when it comes to the results you will get when using a press machine. Resistance bands are cost-effective and it comes from dozens of various types for you to choose from compared to a leg press machine.

What are the benefits of the leg press?

Your hamstrings, butt, quadriceps along with your inner thighs and calves are all the main targets of leg press. To do the leg press accurately, you need to use resistance to press away from the body and to straighten your legs and in return to control your movements. By doing the said workout, you'll be able to get and achieve lean and sculpted lower-body muscles as well to prevent any injury and help you to get better at other low-body exercises.

Leg press or variation is one of the great exercises you can add to your scheduled routine, especially if you aim to build strength and explosive power on your legs. Compared to squat, leg press has a shorter range of motion, which only means that your quads are working harder and you can be able to get a more intense workout even just a few reps.

 

How to Do a Leg Press Without the Gym

Here are a few lists to do leg presses even without using any machine.

Leg press by using BANDS

You can try to use resistance bands if you are currently looking for a new interesting technique of doing the leg press. This is said to be more beneficial for oldies who have just recently recovered from a surgery or an injury. This is also effective and flexible to use for those people who want to workout from their homes but at the same time don't want to have much equipment around.

How To Do It: 

Lie flat on your back and then tie the band on the nethermost of your legs with your shoes on. Now you need to hold the band with the use of one hand or both. Take note that the pressure should be as such that you can feel resistance whenever you press it.  Thereafter, you need to push your foot where you have tied the band away from the body and squeeze the quadriceps, glute muscles, and hamstrings as you're doing it, until such time that you already push your legs into a straight position. Next is slowly bending your knee so that you'll get back to the starting position. You can always start working out and repeat the set on both sides for 10-20 times.

Leg Press with the use of STABILITY BALL

When comparing to regular leg press machines, remember that when you're going to do leg press with the use of a stability ball, it always requires a high- intensity pressure and resistance. Your quads, glute muscles, and thighs are the main focus areas of this workout.

How To Do It: 

The first step you need to do is to sit over the stability ball and then you can start to move forward as long there is sufficient support on your shoulders as the ball moves over it. Next here, while making your abs tight

and squeezing your quadricep muscles and your butts, you have to try to straighten your leg. 

Thereafter, you need to place your butt on the ground and start bending both of your knees. You can always start working out and repeat this for about 15-25 times.

Leg press with SQUATS WITH DUMBBELLS

Another effective way of doing leg press is through performing it with squats with dumbbells. Even without using any fitness machine, you can still get the same effects as this exercise effects on your glute muscles and quads.

How To Do It

The first step is you need to stand straight while holding the dumbbells on both sides of your hands. Then, remember that your feet and shoulders need to be wide apart and your back shouldn't be arched but should be straight all the time. Now you have to slowly lower yourself in a squatting position and then push your back to the resting position again while you are standing up. You can always start working out and repeat this seat with your dumbbells for the next five minutes without resting.

The leg press is one of the exercises that surely targets almost all the parts of your lower back and is said to be really effective for toning your thighs and calves. No equipment for you to use is not an issue or excuse anymore to do the leg press workout since listed above are some of the effective leg press exercises even the absence of leg press machines. You can always do this workout at the comfort of your home.

 

Can You Do Leg Extensions at Home? 

Leg extensions are a type of exercise that is typically done with a lever machine. To do the exercise, you have to sit on a padded seat and raise a padded bar with the use of your legs. The exercise is working on your quadriceps muscles of the front of your thigh, these are the rectus femoris and the vastus muscles.

Moreover, if you want to focus a lot on your quads, leg extensions are always said to be ideal for you. But if your goal is to improve the overall strength of your leg, it's always best to do alternatives.

 

What are the Benefits of doing leg extensions at home?

The large muscles of the front thigh are the main target when performing large extensions. In the technical aspect, this is the opposite of a " closed chain kinetic exercise" such as the squat. During a squat, you are anchoring your weight on the ground, hence, the gluteal muscles are activated. On the other hand, in the leg extensions you're moving the padded bar, which only means that your legs are moving whenever you're working and by doing so, the chain of the movement is open.

Cycling can help to well-develop your quads, but if your cardio is walking or running then you are mostly exercising for the hamstrings at the back of your thigh. In this case, perhaps you want to develop your quads to be more in balance.

Step-by-Step Instructions

The first step is you need to set up the leg extension machine so that the pad is at the upper position of your lower legs at the ankles. Remember to put your knees at 90 degrees. You can select a weight that is accurate and enough to give you a moderate load for 10-13 repetitions.

Next is you need to place your hands on the bars.

Thereafter, you should lift the weight while exhaling until your legs are both almost straight. Put in mind that you shouldn't lock your knees. Ensure that your back is flat on the backrest; arching is a big no. Exhale and you need to lower the weight back to your starting position.

You can always start to do the three sets of eight to 12 repetitions.

 

What are some alternative leg exercises you can do at home? 

1. Bodyweight leg extensions

While just sitting in a normal chair, you can already do leg extensions. This will help to strengthen the quads without putting additional weight to use.

Plus, it will be less stressful on the knees. If you're dealing with such knee problems, doing bodyweight leg extensions without using any machine is said to be ideal as an alternative.

How to Do It:

You need to sit in a chair. Place your feet on the floor, and make sure that it's hip-width apart.
Next is you need to straighten your back.
After, you need to extend your right knee to elevate your right Ieg.
Now, you need to return to your starting position.
You can always start with two sets of 10-12 reps and then do it with the left leg as well.

 

2. Standing leg extensions

Another alternative that you may do is standing leg extensions. This will help to strengthen your quads and your core and amazingly good since it offers similar benefits to leg extensions on a machine.
Your balance and coordination are being challenged as well.

How to Do It: 

The first step is you need to plant your feet hip-width apart. Be mindful that you should keep your shoulders away from your ears.
Then, you must engage your core. Lift your right foot for 1 or 2 inches off the floor.
Next is bending your right knee so that you can send back your right foot.
Afterward, you need to straighten your right knee so that your leg in front of you will extend.
You can always start to do the two sets of 10-12 reps and then repeat the same thing with your left leg.

3. Squats

This one belongs to the bodyweight exercises which the quads are also the target. Plus, it also engages in other muscles in the body such as the core, hips, butt, and lower legs.

How to Do It:

The first step is you need to stand on your feet shoulder-width apart and slightly turn your toes outward. You need to clasp your hands together or you can also place them by your side. Then pull down your shoulders.
Next is you need to engage your core and straighten your back. Followed by pushing your hips back and bending your knees.
Afterward, you need to lower your hips until such time that your front thighs are already parallel to the floor. Put in mind that you need to keep knees above your ankles.
Now, push into your heels and stand up.
You can always start with two sets of 10-12 reps.

 

4. Reverse lunges

Performing reverse lunges like the leg extensions will help to strengthen as well as to tone your quads.
Besides, this will also help you to get a more dynamic workout since they activate the glutes, core, and hamstrings.

How To Do It:

The first thing you need to do is to stand your feet side by side.
Then step your right foot back and lower your right knee up to 90 degrees.
Next is you should push your right foot to return to your first starting position.
For you to complete one rep, repeat the same steps to your left leg.
You can always start to do with two sets of 10- 12 reps.

 

And there you have it! Great ways to exercise your legs (and not skip leg day) even while at the comfort of your own home. Equipped with the right resistance band and some creativity, you can have a great workout at home.