7 ways to exercise legs at home

The ski season is fast approaching, and if there's one thing you really need when it starts, it's strong leg muscles! That's why we've put together seven leg exercises that you can easily do at home.

After a long summer of holidays and lazy days in the sun, it can be tough to get back on the skis. To make it easier to get back on the slopes, we've put together seven ways to train your legs at home:

Squats

The squat is probably one of the most well-known leg exercises. Perhaps because it is one of the most basic exercises for strengthening the legs. You perform it easily in the following way:

  1. Stand with your legs shoulder width apart.
  2. Stretch your back.
  3. Put your hands in front of your body.
  4. Slowly lower your bum to the floor as if you were going to sit down.
  5. Make sure your knees don't go further out than your toes.
  6. Go back to the starting position.
  7. Then repeat the same movement as many times as possible.

Explosive jumps

Explosive jumps are an excellent complement to squats. It is an exercise that is particularly good for awakening the explosive muscle fibres of the legs. You can easily perform it in the following way:

  1. Stand with your legs shoulder width apart.
  2. Stretch your back.
  3. Place your hands on your head or let them hang down the sides.
  4. Perform a squat.
  5. Instead of slowly walking back to the starting position, you perform an explosive jump (your body should be completely straight).
  6. When you land, perform the same movement again.
  7. Then repeat as many times as possible.

Lateral movements

Another exercise that is an excellent complement to squats is lateral movements. You can easily perform it in the following way:

  1. Put your feet together.
  2. Stretch your back.
  3. Rest your hands on your hips.
  4. Then stretch one leg out to the side so that the knee on the opposite side bends forwards slightly. Remember to also lower your bum in the same way as for a squat.
  5. Then return to the starting position.
  6. Then repeat the same movement with the other leg.
  7. Carry out as many lateral movements as possible.

Outcome

Another exercise that trains your legs as well as your balance and coordination is the lunge. You can do it easily in the following way:

  1. Stretch your back.
  2. Place your hands on your hips.
  3. With one leg, take a long step forwards (the knee should form a 90-degree angle).
  4. The rear leg should thus be extended and lowered until it is a few centimetres above the ground.
  5. Go back to the starting position.
  6. Repeat the same movement with the other leg.
  7. Implement as many outcomes as possible.

Step-ups

Step-ups are usually performed on specialised step-up boards at the gym, but they can also be performed at home. For example, on a low bench. You easily perform the exercise in the following way:

  1. Stretch your back.
  2. Rest your hands on your hips.
  3. Place one foot on the bench and then lift the rest of your body until your leg is fully extended.
  4. Then return to the starting position.
  5. Repeat the same movement with the other leg.
  6. Do as many step-ups as possible.

Eccentric bets

Most people who train their legs focus mainly on the large muscles, such as the thighs, but training the calves is just as important. Something that can be done with the help of eccentric calf raises. You simply perform the exercise as follows:

  1. Place both feet on some form of elevation (for example, the low bench from the previous exercise).
  2. Lower the heels so that they go below the level of the toes.
  3. Then push your heels up to the starting position.
  4. Then repeat the same movement as many times as you can.

Hip extensions

Hip extensions are an exercise that works the back of the thighs, the buttocks and the lower back. You can easily perform the exercise as follows:

  1. Lie on your back on the floor.
  2. Place your feet on a chair.
  3. Keep your legs at 90 degrees.
  4. Slowly extend your hips until your back is off the floor.
  5. Go back to the starting position.
  6. Then repeat the same movement as many times as you can.

There you have it - seven ways to train your legs at home. We hope you're now well prepared for long days on the slopes with us at Stöten in Sälen!

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