Normally, we train the legs using machines, bars, or weights. However, not everyone has the time or money to train in a gym. It is for this reason that we want to show you a routine to work out these muscles that you can do from home at any time of the day.
Pistol squats are an exercise that requires a lot of strength and power in the legs. In addition, great stability is needed so as not to go sideways. If you are not strong enough to perform this exercise, you can use a chair to improve your balance.
Single-leg Glute Bridge
With this exercise, we will emphasize more on the back of the legs, especially on the buttocks. Normally it is done by pushing with both legs, but to apply more intensity, we will perform this exercise with one leg.
Bulgarian Split Squats
In this exercise, to work the posterior area of the muscles, you must form a 90º angle with the knee while inclining the torso a little. If we want to give it greater intensity, then what we can do is perform them with a jump, making the concentric movement of the exercise more explosive.
First of all, we want to comment that if you have any type of joint problem in the knee or hip, we do not recommend doing this exercise, since the impact on the joints is high. You can separate your feet as far apart as you feel most comfortable.
How many sets should you do?
Regarding the series and repetitions that we have to do, in the case of beginners, it is best to do 3 series of each exercise and perform between 10 and 12 repetitions.
In the case of more advanced people who know what their limit is, it is best to perform between 4 and 5 series (we increase the volume of training because as we progress it is more difficult for there to be adaptations to training) and we perform between 10 and 15 reps per set.