In exercise movements, there are equipment and no equipment. Of course, both equipment and no equipment have good exercise effects. There are many movements for how to train legs. What about leg training without equipment? Someone still knows what it is. So, what are the most effective no-equipment leg exercises? Let’s find out together below!

1. Take a long walk

The best way to exercise your thigh muscles is Briskly walk for at least 30 minutes every day; maintain a fast and steady pace. Incorporate walking into the details of your life; for example, go to a neighbor's house for a walk after dinner or in the morning; try not to drive unless you are carrying heavy items home or to someone else's house.

2. Running or playing football

Long-distance running or football games are very helpful in building thigh muscles. In a football match, you have to run about 10 kilometers to 20 kilometers, which is a good exercise for your thighs; in the same way, this is also suitable for running, and running for more than 30 minutes is the most effective.

3. Take a stationary bike class

Cycling on a stationary bike will burn your thigh muscles. Cycling like this for about an hour several times a week (of course, if possible, it would be better to have a coach accompany you) will strengthen your thigh muscles, calf muscles, and crotch muscles. The hamstrings are strengthened; in addition, the benefit of riding a bicycle can also strengthen your buttocks muscles, so that you can have a characterful buttocks, especially for girls, which will look sexier.

4. Standing calf raises

Calf muscle exercise, this exercise can be done anywhere, find a step or uneven surface or a stepping block in the gym. Stand on that higher spot and touch the lower spot with your toes and heels. Balance against the wall and move your heels up and down at a steady pace.

5. Leg curls and stretches

The leg curl training machines and thigh stretching machines in the gym are very helpful in building comprehensive thigh muscles. Bent legs are helpful for the calves, and at the same time, looking at the thighs is helpful for the crotch.

6. Lunge exercise

Lunge exercise will help you to use each of your thigh muscles, but the premise is that the action must be done correctly. Doing the correct action is not It’s too easy, so it’s best to ask a trainer at the gym or watch videos online for guidance. Always keep your knees straightNow perform a ninety-degree lunge movement.

Reminder: If the knee exceeds the toe, it will easily cause knee injury, so be sure to pay attention.

7. Half Squat

Keep your thighs horizontal, your upper body as vertical as possible to the ground, cross your arms in front of your chest, and keep your quadriceps extremely tight. Maintain this posture for 8~ 10 seconds or more, then relax.

8. Sitting posture

Put your toes on the ground, lift your heels as much as possible, and tighten your triceps muscles extremely. Maintain this posture for 8 to 10 seconds or a little longer, and then relax.