With gyms currently closed and citizens staying home to stop the spread of COVID-19, exercising options are limited. Thankfully, there are still plenty of ways to get your workouts in. Those focusing on strength training have a lot of options, with or without equipment. Below are five exercises for muscle building that you can do at home.
How to Build Leg Strength at Home
Start by positioning your feet hip-width apart, with your chest forward and shoulders back. Lower your torso about 90 degrees as if you’re about to sit down. Avoid going all the way down, which can hurt your knees. You can hold your arms out for balance if necessary. As you rise back up, keep your back straight and push through your heels. This simple exercise works your quads, hamstrings, glutes, hip flexors, calves, and core.
2. Box Jumps
Using a solid, sturdy box or bench, you can strengthen your quads, hamstrings, glutes, calves, and core. Face the box with your feet apart and bend into a half-squat. Position your arms straight out behind you, then swing them forward to propel your jump onto the box. Make sure both your feet land completely on top. Jump straight back down and return to your original position to start another rep.
3. Forward Lunge
Stand up straight and align your feet with your hips. Step one leg forward, bent at the knee, while keeping your arms at your sides or on your hips. Make sure your back knee isn’t touching the ground. Step back and repeat with your other leg to complete one rep, then continue alternating between the two. Along with strength training, forward lunges offer a valuable opportunity to improve your balance.
4. Glute Bridge Walkout
You might want to put down a yoga mat for glute bridge walkouts. Lie down on your back with your knees bent and feet flat on the floor, then engage your core and lift your hips. Slowly walk your feet out, taking small steps, until your legs form a V-shape. Once you’re fully extended, walk your legs back in and repeat.
5. Calf Raises
This exercise isolates and strengthens the calf muscles. You can begin by standing on the floor or on the edge of a step or sturdy box. Pressing through your toes, engage your calves, and lift your heels as high as you can. If you’re on a step or box, you can reach out to a wall or bar for balance, but don’t use them to push yourself up.
Do you need help finding effective strength training exercises for your home workouts? Sign up for online fitness training with Life & Elite Fitness to manage and work towards your goals from the comfort of your home. Based in Snohomish, WA, this gym is staffed by highly qualified trainers dedicated to helping you stay motivated about your health, even when you’re social distancing. Learn more about online and personal training options via their website. Call (206) 450-0964 to discuss gym membership with a friendly team member.