// // Button groups // -------------------------------------------------- // Make the div behave like a button .btn-group, .btn-group-vertical { position: relative; display: inline-block; vertical-align: middle; // match .btn alignment given font-size hack above > .btn { position: relative; float: left; // Bring the "active" button to the front &:hover, &:focus, &:active, &.active { z-index: 2; } &:focus { // Remove focus outline when dropdown JS adds it after closing the menu outline: 0; } } } // Prevent double borders when buttons are next to each other .btn-group { .btn + .btn, .btn + .btn-group, .btn-group + .btn, .btn-group + .btn-group { margin-left: -1px; } } // Optional: Group multiple button groups together for a toolbar .btn-toolbar { margin-left: -5px; // Offset the first child's margin &:extend(.clearfix all); .btn-group, .input-group { float: left; } > .btn, > .btn-group, > .input-group { margin-left: 5px; } } .btn-group > .btn:not(:first-child):not(:last-child):not(.dropdown-toggle) { border-radius: 0; } // Set corners individual because sometimes a single button can be in a .btn-group and we need :first-child and :last-child to both match .btn-group > .btn:first-child { margin-left: 0; &:not(:last-child):not(.dropdown-toggle) { .border-right-radius(0); } } // Need .dropdown-toggle since :last-child doesn't apply given a .dropdown-menu immediately after it .btn-group > .btn:last-child:not(:first-child), .btn-group > .dropdown-toggle:not(:first-child) { .border-left-radius(0); } // Custom edits for including btn-groups within btn-groups (useful for including dropdown buttons within a btn-group) .btn-group > .btn-group { float: left; } .btn-group > .btn-group:not(:first-child):not(:last-child) > .btn { border-radius: 0; } .btn-group > .btn-group:first-child { > .btn:last-child, > .dropdown-toggle { .border-right-radius(0); } } .btn-group > .btn-group:last-child > .btn:first-child { .border-left-radius(0); } // On active and open, don't show outline .btn-group .dropdown-toggle:active, .btn-group.open .dropdown-toggle { outline: 0; } // Sizing // // Remix the default button sizing classes into new ones for easier manipulation. .btn-group-xs > .btn { &:extend(.btn-xs); } .btn-group-sm > .btn { &:extend(.btn-sm); } .btn-group-lg > .btn { &:extend(.btn-lg); } // Split button dropdowns // ---------------------- // Give the line between buttons some depth .btn-group > .btn + .dropdown-toggle { padding-left: 8px; padding-right: 8px; } .btn-group > .btn-lg + .dropdown-toggle { padding-left: 12px; padding-right: 12px; } // The clickable button for toggling the menu // Remove the gradient and set the same inset shadow as the :active state .btn-group.open .dropdown-toggle { .box-shadow(inset 0 3px 5px rgba(0,0,0,.125)); // Show no shadow for `.btn-link` since it has no other button styles. &.btn-link { .box-shadow(none); } } // Reposition the caret .btn .caret { margin-left: 0; } // Carets in other button sizes .btn-lg .caret { border-width: @caret-width-large @caret-width-large 0; border-bottom-width: 0; } // Upside down carets for .dropup .dropup .btn-lg .caret { border-width: 0 @caret-width-large @caret-width-large; } // Vertical button groups // ---------------------- .btn-group-vertical { > .btn, > .btn-group, > .btn-group > .btn { display: block; float: none; width: 100%; max-width: 100%; } // Clear floats so dropdown menus can be properly placed > .btn-group { &:extend(.clearfix all); > .btn { float: none; } } > .btn + .btn, > .btn + .btn-group, > .btn-group + .btn, > .btn-group + .btn-group { margin-top: -1px; margin-left: 0; } } .btn-group-vertical > .btn { &:not(:first-child):not(:last-child) { border-radius: 0; } &:first-child:not(:last-child) { border-top-right-radius: @border-radius-base; .border-bottom-radius(0); } &:last-child:not(:first-child) { border-bottom-left-radius: @border-radius-base; .border-top-radius(0); } } .btn-group-vertical > .btn-group:not(:first-child):not(:last-child) > .btn { border-radius: 0; } .btn-group-vertical > .btn-group:first-child:not(:last-child) { > .btn:last-child, > .dropdown-toggle { .border-bottom-radius(0); } } .btn-group-vertical > .btn-group:last-child:not(:first-child) > .btn:first-child { .border-top-radius(0); } // Justified button groups // ---------------------- .btn-group-justified { display: table; width: 100%; table-layout: fixed; border-collapse: separate; > .btn, > .btn-group { float: none; display: table-cell; width: 1%; } > .btn-group .btn { width: 100%; } > .btn-group .dropdown-menu { left: auto; } } // Checkbox and radio options // // In order to support the browser's form validation feedback, powered by the // `required` attribute, we have to "hide" the inputs via `opacity`. We cannot // use `display: none;` or `visibility: hidden;` as that also hides the popover. // This way, we ensure a DOM element is visible to position the popover from. // // See https://github.com/twbs/bootstrap/pull/12794 for more. [data-toggle="buttons"] > .btn > input[type="radio"], [data-toggle="buttons"] > .btn > input[type="checkbox"] { position: absolute; z-index: -1; .opacity(0); } .elementor-animation-grow-rotate { transition-duration: 0.3s; transition-property: transform; } .elementor-animation-grow-rotate:active, .elementor-animation-grow-rotate:focus, .elementor-animation-grow-rotate:hover { transform: scale(1.1) rotate(4deg); } {"id":77718,"date":"2026-04-08T09:18:06","date_gmt":"2026-04-08T07:18:06","guid":{"rendered":"https:\/\/www.solucionessmart.com.uy\/smartporteria\/?p=77718"},"modified":"2026-04-08T10:23:43","modified_gmt":"2026-04-08T08:23:43","slug":"leg-workouts-at-home-with-minimal-equipment","status":"publish","type":"post","link":"https:\/\/www.solucionessmart.com.uy\/smartporteria\/2026\/04\/08\/leg-workouts-at-home-with-minimal-equipment\/","title":{"rendered":"Leg Workouts at Home with Minimal Equipment"},"content":{"rendered":"

This makes the belt squat an amazing workaround if you\u2019re nursing an injury or want to squat without fatiguing your posterior chain at all. Most single-leg exercises that involve working in a different plane of motion ask a lot of your balance. You can get around that demand and work your glutes at the same time by performing side leg raises on the floor instead. Like any lunge, the reverse lunge is a unilateral exercise, which means it works one side of the body at a time.<\/p>\n

Curtsy Lunge<\/h2>\n

This makes light weights feel heavier, letting you train your backside without having to use heavy weights. Goblets are among the best dumbbell leg exercises, especially for lifters with mobility issues or for adding volume without the compressive load of the barbell on your back. During that season, the group that added the Nordic curls had 15 total hamstring injuries compared to 52 in the non-Nordic curl group.<\/p>\n

Lateral Lunges<\/h3>\n

This shared energy and encouragement is exactly what we foster at Armourbody. We\u2019re a community that sweats together, supports each other, and celebrates every win, big or small. Finding your crew makes fitness fun and turns your workout into the best part of your day.<\/p>\n

For the best results, you should prioritize your strength training. Do your heavy lifting\u2014like squats and deadlifts\u2014at the beginning of your workout when your muscles are fresh and you have the most energy. This allows you to lift with proper form and challenge yourself effectively.<\/p>\n

Leg workouts at home with weights<\/h3>\n

So long as you stay in upright position, you\u2019ll easily be able to overload the quad muscles. I changed the way I train so that I could focus on building strong legs and protecting my knees from further damage. You shouldn\u2019t lose your leg strength and muscle definition. Instead, you can learn to train smart \u2013 avoiding knee discomfort while improving your leg muscles. But they also challenge the frontal plane of the body in ways that traditional bilateral training such as weighted squats cannot do, allowing for additional muscle gains. The value of single-leg training cannot be overstated because they help work through any issues with balance of strength between one leg and the other.<\/p>\n

Dumbbell Bench Press<\/h2>\n

Since the glutes are recruited for any hip or thigh movement, it’s impossible to not also address them when working the legs. To gain muscle mass at home, it is essential to focus on exercises that challenge your muscles and progress in intensity over time. Using dumbbells, elastic bands or even your own body weight can be sufficient if progressive overload is applied. In addition, proper nutrition and rest are critical for muscle growth. Training your legs at home is entirely possible and effective.<\/p>\n

\"what<\/p>\n

Assisted Step-Ups<\/h3>\n

You could also get the job done with a quick yet effective glutes finisher, like this one. Include these leg workouts in your weekly routine and watch your power, tone, and mobility soar. Jumping straight into squats with tight hips or cold muscles?<\/p>\n