# Gli esercizi per le gambe e i glutei che posso fare in casa - Link: https://eusebio.pro/gli-esercizi-per-le-gambe-e-i-glutei-che-posso-fare-in-casa-in-seguito-alla-quarantena-del-corona-virus/ - Published: 2020-04-07T22:17:44+02:00 - Author: Roberto Eusebio ## Gli esercizi per le gambe e i glutei che posso fare in casa   **A seguito della quarantena protratta, cercare di rimanere in forma, e non solo fisicamente, diventa un imperativo assoluto.** Per coloro che sono riusciti a munirsi di **manubri o bilancieri** o altri gravi, pubblico alcuni **esercizi** suddivisi per gruppi muscolari che si possono tranquillamente eseguire in casa (**home fitness**) sostituendo i macchinari che si utilizzano comunemente in palestra. Per quanto riguarda come abbinare i gruppi muscolari nella routine settimanale di allenamento potete tranquillamente seguire la metodica utilizzata nei microcicli variabili che troviamo in: http://localhost/roberto/allenamento/il-metodo-eusebio/ Per qualsiasi altra info  o personalizzazione potete contattarmi in privato.   ### **Come allenare le gambe e i glutei, ecco alcuni esercizi da fare comodamente a casa**     ![squat a corpo libero](data:image/svg+xml,%3Csvg%20xmlns%3D%27http%3A%2F%2Fwww. w3.org%2F2000%2Fsvg%27%20width%3D%27400%27%20height%3D%27400%27%20viewBox%3D%270% 200%20400%20400%27%3E%3Crect%20width%3D%27400%27%20height%3D%27400%27%20fill-opacity% 3D%220%22%2F%3E%3C%2Fsvg%3E "squat a corpo libero") SQUAT A CORPO LIBERO   ![SQUAT CON MANUBRI](data:image/svg+xml,%3Csvg%20xmlns%3D%27http%3A%2F%2Fwww.w3. org%2F2000%2Fsvg%27%20width%3D%27400%27%20height%3D%27400%27%20viewBox%3D%270%200% 20400%20400%27%3E%3Crect%20width%3D%27400%27%20height%3D%27400%27%20fill-opacity% 3D%220%22%2F%3E%3C%2Fsvg%3E "SQUAT CON MANUBRI") SQUAT CON MANUBRI   ![SQUAT CON BILANCIERE](data:image/svg+xml,%3Csvg%20xmlns%3D%27http%3A%2F%2Fwww. w3.org%2F2000%2Fsvg%27%20width%3D%27400%27%20height%3D%27258%27%20viewBox%3D%270% 200%20400%20258%27%3E%3Crect%20width%3D%27400%27%20height%3D%27258%27%20fill-opacity% 3D%220%22%2F%3E%3C%2Fsvg%3E "SQUAT CON BILANCIERE") SQUAT CON BILANCIERE   ![SQUAT FRONTALE](data:image/svg+xml,%3Csvg%20xmlns%3D%27http%3A%2F%2Fwww.w3.org% 2F2000%2Fsvg%27%20width%3D%27400%27%20height%3D%27232%27%20viewBox%3D%270%200%20400% 20232%27%3E%3Crect%20width%3D%27400%27%20height%3D%27232%27%20fill-opacity%3D%220% 22%2F%3E%3C%2Fsvg%3E "SQUAT FRONTALE") SQUAT FRONTALE   ![SQUAT SUMO CON MANUBRIO](data:image/svg+xml,%3Csvg%20xmlns%3D%27http%3A%2F%2Fwww. w3.org%2F2000%2Fsvg%27%20width%3D%27400%27%20height%3D%27391%27%20viewBox%3D%270% 200%20400%20391%27%3E%3Crect%20width%3D%27400%27%20height%3D%27391%27%20fill-opacity% 3D%220%22%2F%3E%3C%2Fsvg%3E "SQUAT SUMO CON MANUBRIO") SQUAT SUMO CON MANUBRIO   ![SISSY SQUAT](data:image/svg+xml,%3Csvg%20xmlns%3D%27http%3A%2F%2Fwww.w3.org%2F2000% 2Fsvg%27%20width%3D%27400%27%20height%3D%27216%27%20viewBox%3D%270%200%20400%20216% 27%3E%3Crect%20width%3D%27400%27%20height%3D%27216%27%20fill-opacity%3D%220%22%2F% 3E%3C%2Fsvg%3E "SISSY SQUAT") SISSY SQUAT   ![HACK SQUAT CON BILANCIERE](data:image/svg+xml,%3Csvg%20xmlns%3D%27http%3A%2F%2Fwww. w3.org%2F2000%2Fsvg%27%20width%3D%27400%27%20height%3D%27269%27%20viewBox%3D%270% 200%20400%20269%27%3E%3Crect%20width%3D%27400%27%20height%3D%27269%27%20fill-opacity% 3D%220%22%2F%3E%3C%2Fsvg%3E "HACK SQUAT CON BILANCIERE") HACK SQUAT CON BILANCIERE   ![AFFONDI CON MANUBRI](data:image/svg+xml,%3Csvg%20xmlns%3D%27http%3A%2F%2Fwww.w3. org%2F2000%2Fsvg%27%20width%3D%27400%27%20height%3D%27405%27%20viewBox%3D%270%200% 20400%20405%27%3E%3Crect%20width%3D%27400%27%20height%3D%27405%27%20fill-opacity% 3D%220%22%2F%3E%3C%2Fsvg%3E "AFFONDI CON MANUBRI") AFFONDI CON MANUBRI   ![AFFONDI BULGARI](data:image/svg+xml,%3Csvg%20xmlns%3D%27http%3A%2F%2Fwww.w3.org% 2F2000%2Fsvg%27%20width%3D%27400%27%20height%3D%27400%27%20viewBox%3D%270%200%20400% 20400%27%3E%3Crect%20width%3D%27400%27%20height%3D%27400%27%20fill-opacity%3D%220% 22%2F%3E%3C%2Fsvg%3E "AFFONDI BULGARI") AFFONDI BULGARI   ![affondi laterali 1](data:image/svg+xml,%3Csvg%20xmlns%3D%27http%3A%2F%2Fwww.w3. org%2F2000%2Fsvg%27%20width%3D%27400%27%20height%3D%27277%27%20viewBox%3D%270%200% 20400%20277%27%3E%3Crect%20width%3D%27400%27%20height%3D%27277%27%20fill-opacity% 3D%220%22%2F%3E%3C%2Fsvg%3E "affondi laterali 1") AFFONDI LATERALI   ![LEG CURL CON MANUBRI](data:image/svg+xml,%3Csvg%20xmlns%3D%27http%3A%2F%2Fwww. w3.org%2F2000%2Fsvg%27%20width%3D%27400%27%20height%3D%27409%27%20viewBox%3D%270% 200%20400%20409%27%3E%3Crect%20width%3D%27400%27%20height%3D%27409%27%20fill-opacity% 3D%220%22%2F%3E%3C%2Fsvg%3E "LEG CURL CON MANUBRI") LEG CURL CON MANUBRI   ![STACCO DA TERRA](data:image/svg+xml,%3Csvg%20xmlns%3D%27http%3A%2F%2Fwww.w3.org% 2F2000%2Fsvg%27%20width%3D%27400%27%20height%3D%27165%27%20viewBox%3D%270%200%20400% 20165%27%3E%3Crect%20width%3D%27400%27%20height%3D%27165%27%20fill-opacity%3D%220% 22%2F%3E%3C%2Fsvg%3E "STACCO DA TERRA") STACCO DA TERRA   ![MEZZI STACCHI](data:image/svg+xml,%3Csvg%20xmlns%3D%27http%3A%2F%2Fwww.w3.org% 2F2000%2Fsvg%27%20width%3D%27400%27%20height%3D%27236%27%20viewBox%3D%270%200%20400% 20236%27%3E%3Crect%20width%3D%27400%27%20height%3D%27236%27%20fill-opacity%3D%220% 22%2F%3E%3C%2Fsvg%3E "MEZZI STACCHI") MEZZI STACCHI   ![GOOD MORNING](data:image/svg+xml,%3Csvg%20xmlns%3D%27http%3A%2F%2Fwww.w3.org%2F2000% 2Fsvg%27%20width%3D%27400%27%20height%3D%27226%27%20viewBox%3D%270%200%20400%20226% 27%3E%3Crect%20width%3D%27400%27%20height%3D%27226%27%20fill-opacity%3D%220%22%2F% 3E%3C%2Fsvg%3E "GOOD MORNING") GOOD MORNING   ![estensioni dell anca carponi a terra](data:image/svg+xml,%3Csvg%20xmlns%3D%27http% 3A%2F%2Fwww.w3.org%2F2000%2Fsvg%27%20width%3D%27400%27%20height%3D%27400%27%20viewBox% 3D%270%200%20400%20400%27%3E%3Crect%20width%3D%27400%27%20height%3D%27400%27%20fill- opacity%3D%220%22%2F%3E%3C%2Fsvg%3E "estensioni dell anca carponi a terra") ESTENSIONI DELLA GAMBA PER I GLUTEI   ![PONTE PER GLUTEI](data:image/svg+xml,%3Csvg%20xmlns%3D%27http%3A%2F%2Fwww.w3.org% 2F2000%2Fsvg%27%20width%3D%27400%27%20height%3D%27243%27%20viewBox%3D%270%200%20400% 20243%27%3E%3Crect%20width%3D%27400%27%20height%3D%27243%27%20fill-opacity%3D%220% 22%2F%3E%3C%2Fsvg%3E "PONTE PER GLUTEI") PONTE PER GLUTEI ![CALF IN PIEDI](data:image/svg+xml,%3Csvg%20xmlns%3D%27http%3A%2F%2Fwww.w3.org% 2F2000%2Fsvg%27%20width%3D%27400%27%20height%3D%27428%27%20viewBox%3D%270%200%20400% 20428%27%3E%3Crect%20width%3D%27400%27%20height%3D%27428%27%20fill-opacity%3D%220% 22%2F%3E%3C%2Fsvg%3E "CALF IN PIEDI") CALF IN PIEDI   ![POLPACCI CON BILANCIERE SEDUTO](data:image/svg+xml,%3Csvg%20xmlns%3D%27http%3A% 2F%2Fwww.w3.org%2F2000%2Fsvg%27%20width%3D%27400%27%20height%3D%27178%27%20viewBox% 3D%270%200%20400%20178%27%3E%3Crect%20width%3D%27400%27%20height%3D%27178%27%20fill- opacity%3D%220%22%2F%3E%3C%2Fsvg%3E "POLPACCI CON BILANCIERE SEDUTO") POLPACCI CON BILANCIERE SEDUTO   ![CALF MONOLATERALE](data:image/svg+xml,%3Csvg%20xmlns%3D%27http%3A%2F%2Fwww.w3. org%2F2000%2Fsvg%27%20width%3D%27400%27%20height%3D%27400%27%20viewBox%3D%270%200% 20400%20400%27%3E%3Crect%20width%3D%27400%27%20height%3D%27400%27%20fill-opacity% 3D%220%22%2F%3E%3C%2Fsvg%3E "CALF MONOLATERALE") CALF MONOLATERALE IN PIEDI     Gli esercizi per le gambe e i glutei che posso fare in casa