Leg exercises | gym substitutes to do at home

RachNRoll

Hi everyone, I'm seeking some advice and ideas on some alternatives to the machines at the gym.
I moved to a new small town and there's no gym, and I was wondering if there are alternative exercises that somehow do the same effect as the Leg Press, the Leg Curl and Leg Extension and also the Adductor / Abductor. These were my favorites at the gym, I liked the way my legs were being shaped but now all I do is walk and run...

Any ideas?

Blue801

Someone pointed me to You are Your Own Gym, I think the girl version is a book called Body By You. Handy convenient body weight exercises. There is even an app.

FromHereOnOut

Squats
and exercise bands for the rest

weightlifter01

Wall squats are always a good starting point. And any type of jump squats, etc. Basically a Plyo workout.

ninerbuff

Hi everyone, I'm seeking some advice and ideas on some alternatives to the machines at the gym.
I moved to a new small town and there's no gym, and I was wondering if there are alternative exercises that somehow do the same effect as the Leg Press, the Leg Curl and Leg Extension and also the Adductor / Abductor. These were my favorites at the gym, I liked the way my legs were being shaped but now all I do is walk and run...

Any ideas?

Leg press- Bulgarian/split squat
Leg curl- Stability ball single leg curls
Leg extension- Frog squats
Adductor- Plie squat
Abductor- Band walks

A.C.E. Certified Personal/Group FitnessTrainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition

cafeaulait7

For the abductors, you can also do side-lying leg lifts. Use a band for resistance, or a dumbell, etc. There are other mat ones for the other muscles, but if you are OK with squats, they really are the most efficient way to hit things, imho.

MissB46

split squats
box squats/single leg
squats
lunges
single leg deadlifts
hip thrusts - single leg (this one gets me right in the hamstring every time)