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How to pump legs at home without iron

Pistol Squats

This exercise works the hip flexors, quadriceps, adductor muscles, gluteus maximus, gluteus major and gluteus medius, and develops joint mobility and sense of balance.

Lift the straight leg slightly off the ground and squat on the other leg until it is fully bent at the knee joint. Make sure the heel of the free foot does not touch the floor and the support foot does not lift off the floor.

Stand up from the squat, keeping your knee from turning inward, and repeat the exercise. You can extend your arms out in front of you, as this makes it easier to keep your balance.

This is a difficult movement and can take more than a week to master. Luckily, there are many pistol exercises that will work the hips and glutes perfectly as well. Match the option to your level from the article below.

Squat with jump out

This exercise is much harder than regular overhead squats and can hammer your quads after only 20 reps. For beginners, 10 may be enough.

Stand up straight, put your feet shoulder-width apart or slightly narrower, fold your arms in front of your chest or at your waist. Squat down as much as possible, keeping your back straight and your heels pressed to the floor.

Jump up and down again into a squat. Continue in the same manner.

Jumping Lunges

This is one of the best moves to pump the back of the thigh.

Lying on your back, bend your knees and place your feet on the floor. Pull one leg off the floor and straighten it – this is the starting position. Then squeeze your glutes and lift your pelvis as high as you can. Return to the starting position and repeat.

To make the movement more difficult, place the supporting leg on a small elevation, such as the edge of a couch. You can also move the support leg further away from the pelvis – this will also increase the load.

Climb to an elevated position

This exercise works the hips and glutes perfectly.

Stand next to a stable support, step on it and back down, alternating feet at a time. Make sure the knee of the supporting leg does not wrap inward.

Jump on the high ground

Make sure the stand you choose is stable and will not wobble or move under you. If you have not been practicing for a long time, choose a piece of furniture no higher than 50 cm. Jump onto the platform and back down in stages. You don’t need to jump down to avoid overloading your knees

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