{"id":64237,"date":"2026-02-27T13:15:46","date_gmt":"2026-02-27T12:15:46","guid":{"rendered":"https:\/\/behumax.com\/?p=64237"},"modified":"2026-06-02T08:43:06","modified_gmt":"2026-06-02T06:43:06","slug":"los-5-ejercicios-esenciales-para-entrenar-piernas-en-casa","status":"publish","type":"post","link":"https:\/\/behumax.com\/pt\/los-5-ejercicios-esenciales-para-entrenar-piernas-en-casa\/","title":{"rendered":"Los 5 ejercicios esenciales para entrenar piernas en casa"},"content":{"rendered":"\n\t\n  \n    <div class=\"row large-columns-4 medium-columns-3 small-columns-2 row-small slider row-slider slider-nav-reveal slider-nav-push\"  data-flickity-options='{&quot;imagesLoaded&quot;: true, &quot;groupCells&quot;: &quot;100%&quot;, &quot;dragThreshold&quot; : 5, &quot;cellAlign&quot;: &quot;left&quot;,&quot;wrapAround&quot;: true,&quot;prevNextButtons&quot;: true,&quot;percentPosition&quot;: true,&quot;pageDots&quot;: false, &quot;rightToLeft&quot;: false, &quot;autoPlay&quot; : false}' >\n\n  \n\t     <div class=\"product-small col has-hover product type-product post-25053 status-publish first instock product_cat-rack-multifuncional has-post-thumbnail taxable shipping-taxable purchasable product-type-simple wooct-ended\">\n\t<div class=\"col-inner\">\n\t\n<div class=\"badge-container absolute left top z-1\">\n\n<\/div>\n\t<div class=\"product-small box \">\n\t\t<div class=\"box-image\">\n\t\t\t<div class=\"image-fade_in_back\">\n\t\t\t\t<a href=\"https:\/\/behumax.com\/pt\/producto\/strenght-tower-100\/\">\n\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"300\" height=\"300\" src=\"https:\/\/behumax.com\/wp-content\/uploads\/2024\/07\/Strenght-Tower-100-2-300x300.jpg\" class=\"attachment-woocommerce_thumbnail size-woocommerce_thumbnail\" alt=\"Strenght Tower 100 Behumax Maquinas de fitness\" srcset=\"https:\/\/behumax.com\/wp-content\/uploads\/2024\/07\/Strenght-Tower-100-2-300x300.jpg 300w, https:\/\/behumax.com\/wp-content\/uploads\/2024\/07\/Strenght-Tower-100-2-100x100.jpg 100w, https:\/\/behumax.com\/wp-content\/uploads\/2024\/07\/Strenght-Tower-100-2-600x600.jpg 600w, https:\/\/behumax.com\/wp-content\/uploads\/2024\/07\/Strenght-Tower-100-2-1024x1024.jpg 1024w, https:\/\/behumax.com\/wp-content\/uploads\/2024\/07\/Strenght-Tower-100-2-150x150.jpg 150w, https:\/\/behumax.com\/wp-content\/uploads\/2024\/07\/Strenght-Tower-100-2-768x768.jpg 768w, https:\/\/behumax.com\/wp-content\/uploads\/2024\/07\/Strenght-Tower-100-2-60x60.jpg 60w, https:\/\/behumax.com\/wp-content\/uploads\/2024\/07\/Strenght-Tower-100-2-90x90.jpg 90w, https:\/\/behumax.com\/wp-content\/uploads\/2024\/07\/Strenght-Tower-100-2.jpg 1200w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><img loading=\"lazy\" decoding=\"async\" width=\"300\" height=\"300\" src=\"https:\/\/behumax.com\/wp-content\/uploads\/2024\/07\/Tower-100-Behumax-maquina-de-musculacion-300x300.jpg\" class=\"show-on-hover absolute fill hide-for-small back-image\" alt=\"Strenght Tower 100 maquina de musculacion\" aria-hidden=\"true\" srcset=\"https:\/\/behumax.com\/wp-content\/uploads\/2024\/07\/Tower-100-Behumax-maquina-de-musculacion-300x300.jpg 300w, https:\/\/behumax.com\/wp-content\/uploads\/2024\/07\/Tower-100-Behumax-maquina-de-musculacion-100x100.jpg 100w, https:\/\/behumax.com\/wp-content\/uploads\/2024\/07\/Tower-100-Behumax-maquina-de-musculacion-600x600.jpg 600w, https:\/\/behumax.com\/wp-content\/uploads\/2024\/07\/Tower-100-Behumax-maquina-de-musculacion-1024x1024.jpg 1024w, https:\/\/behumax.com\/wp-content\/uploads\/2024\/07\/Tower-100-Behumax-maquina-de-musculacion-150x150.jpg 150w, https:\/\/behumax.com\/wp-content\/uploads\/2024\/07\/Tower-100-Behumax-maquina-de-musculacion-768x768.jpg 768w, https:\/\/behumax.com\/wp-content\/uploads\/2024\/07\/Tower-100-Behumax-maquina-de-musculacion-60x60.jpg 60w, https:\/\/behumax.com\/wp-content\/uploads\/2024\/07\/Tower-100-Behumax-maquina-de-musculacion-90x90.jpg 90w, https:\/\/behumax.com\/wp-content\/uploads\/2024\/07\/Tower-100-Behumax-maquina-de-musculacion.jpg 1200w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/>\t\t\t\t<\/a>\n\t\t\t<\/div>\n\t\t\t<div class=\"image-tools is-small top right show-on-hover\">\n\t\t\t\t\t\t\t<\/div>\n\t\t\t<div class=\"image-tools is-small hide-for-small bottom left show-on-hover\">\n\t\t\t\t\t\t\t<\/div>\n\t\t\t<div class=\"image-tools grid-tools text-center hide-for-small bottom hover-slide-in show-on-hover\">\n\t\t\t\t<a href=\"\/pt\/wp-json\/wp\/v2\/posts\/64237?add-to-cart=25053\" aria-describedby=\"woocommerce_loop_add_to_cart_link_describedby_25053\" data-quantity=\"1\" class=\"add-to-cart-grid no-padding is-transparent product_type_simple add_to_cart_button ajax_add_to_cart\" data-product_id=\"25053\" data-product_sku=\"8435585513850\" aria-label=\"Adiciona ao carrinho: &ldquo;Strength Tower 100&rdquo;\" rel=\"nofollow\" data-success_message=\"&ldquo;Strength Tower 100&rdquo; foi adicionado ao seu carrinho\" role=\"button\"><div class=\"cart-icon tooltip is-small\" title=\"Adicionar\"><strong>+<\/strong><\/div><\/a>\t<span id=\"woocommerce_loop_add_to_cart_link_describedby_25053\" class=\"screen-reader-text\">\n\t\t\t<\/span>\n<a href=\"#quick-view\" class=\"quick-view\" role=\"button\" data-prod=\"25053\" aria-haspopup=\"dialog\" aria-expanded=\"false\" data-flatsome-role-button>Quick View<\/a>\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\t<div class=\"box-text box-text-products\">\n\t\t\t<div class=\"br_alabel br_alabel_label br_alabel_type_text br_alabel_template_type_css br_alabel_left berocket_alabel_id_63644 \" style=\"\"><span  style=\"\"><b>HOME GYM<\/b><\/span><\/div><div class=\"title-wrapper\">\t\t<p class=\"category uppercase is-smaller no-text-overflow product-cat op-8\">\n\t\t\tRack Multifuncional\t\t<\/p>\n\t<p class=\"name product-title woocommerce-loop-product__title\"><a href=\"https:\/\/behumax.com\/pt\/producto\/strenght-tower-100\/\" class=\"woocommerce-LoopProduct-link woocommerce-loop-product__link\">Strength Tower 100<\/a><\/p><\/div><div class=\"price-wrapper\"><div class=\"star-rating star-rating--inline\" role=\"img\" aria-label=\"Avalia\u00e7\u00e3o 5 de 5\"><span style=\"width:100%\">Avalia\u00e7\u00e3o <strong class=\"rating\">5<\/strong> de 5<\/span><\/div>\n\t<span class=\"price\"><span class=\"woocommerce-Price-amount amount\"><bdi>99,00<span class=\"woocommerce-Price-currencySymbol\">&euro;<\/span><\/bdi><\/span><\/span>\n<\/div>\t\t<\/div>\n\t<\/div>\n\t\t\t\t<input type=\"hidden\" class=\"pmwProductId\" data-id=\"25053\">\n\t\t\t\t\t<script>\n\t\t\t(window.pmwDataLayer = window.pmwDataLayer || {}).products                = window.pmwDataLayer.products || {};\n\t\t\twindow.pmwDataLayer.products[25053] = {\"id\":\"25053\",\"sku\":\"8435585513850\",\"price\":99,\"brand\":\"\",\"quantity\":1,\"dyn_r_ids\":{\"post_id\":\"25053\",\"sku\":\"8435585513850\",\"gpf\":\"woocommerce_gpf_25053\",\"gla\":\"gla_25053\"},\"is_variable\":false,\"type\":\"simple\",\"name\":\"Strength Tower 100\",\"category\":[\"Rack Multifuncional\"],\"is_variation\":false};\n\t\t\t\t\twindow.pmw_product_position = window.pmw_product_position || 1;\n\t\twindow.pmwDataLayer.products[25053]['position'] = window.pmw_product_position++;\n\t\t\t\t<\/script>\n\t\t\t<\/div>\n<\/div><div class=\"product-small col has-hover product type-product post-2693 status-publish instock product_cat-pesas-y-mancuernas has-post-thumbnail taxable shipping-taxable purchasable product-type-variable wooct-ended\">\n\t<div class=\"col-inner\">\n\t\n<div class=\"badge-container absolute left top z-1\">\n\n<\/div>\n\t<div class=\"product-small box \">\n\t\t<div class=\"box-image\">\n\t\t\t<div class=\"image-fade_in_back\">\n\t\t\t\t<a href=\"https:\/\/behumax.com\/pt\/producto\/hex-dumbbells\/\">\n\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"300\" height=\"300\" src=\"https:\/\/behumax.com\/wp-content\/uploads\/2022\/05\/Hex-Dumbbells-12.5kg-kg-300x300.jpg\" class=\"attachment-woocommerce_thumbnail size-woocommerce_thumbnail\" alt=\"Hex Dumbbells\" srcset=\"https:\/\/behumax.com\/wp-content\/uploads\/2022\/05\/Hex-Dumbbells-12.5kg-kg-300x300.jpg 300w, https:\/\/behumax.com\/wp-content\/uploads\/2022\/05\/Hex-Dumbbells-12.5kg-kg-100x100.jpg 100w, https:\/\/behumax.com\/wp-content\/uploads\/2022\/05\/Hex-Dumbbells-12.5kg-kg-600x600.jpg 600w, https:\/\/behumax.com\/wp-content\/uploads\/2022\/05\/Hex-Dumbbells-12.5kg-kg-1024x1024.jpg 1024w, https:\/\/behumax.com\/wp-content\/uploads\/2022\/05\/Hex-Dumbbells-12.5kg-kg-150x150.jpg 150w, https:\/\/behumax.com\/wp-content\/uploads\/2022\/05\/Hex-Dumbbells-12.5kg-kg-768x768.jpg 768w, https:\/\/behumax.com\/wp-content\/uploads\/2022\/05\/Hex-Dumbbells-12.5kg-kg-60x60.jpg 60w, https:\/\/behumax.com\/wp-content\/uploads\/2022\/05\/Hex-Dumbbells-12.5kg-kg-90x90.jpg 90w, https:\/\/behumax.com\/wp-content\/uploads\/2022\/05\/Hex-Dumbbells-12.5kg-kg.jpg 1200w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><img loading=\"lazy\" decoding=\"async\" width=\"300\" height=\"300\" src=\"https:\/\/behumax.com\/wp-content\/uploads\/2022\/05\/Hex-Dumbbells-pares-300x300.jpg\" class=\"show-on-hover absolute fill hide-for-small back-image\" alt=\"Hex dumbbells mancuernas\" aria-hidden=\"true\" srcset=\"https:\/\/behumax.com\/wp-content\/uploads\/2022\/05\/Hex-Dumbbells-pares-300x300.jpg 300w, https:\/\/behumax.com\/wp-content\/uploads\/2022\/05\/Hex-Dumbbells-pares-100x100.jpg 100w, https:\/\/behumax.com\/wp-content\/uploads\/2022\/05\/Hex-Dumbbells-pares-600x600.jpg 600w, https:\/\/behumax.com\/wp-content\/uploads\/2022\/05\/Hex-Dumbbells-pares-1024x1024.jpg 1024w, https:\/\/behumax.com\/wp-content\/uploads\/2022\/05\/Hex-Dumbbells-pares-150x150.jpg 150w, https:\/\/behumax.com\/wp-content\/uploads\/2022\/05\/Hex-Dumbbells-pares-768x768.jpg 768w, https:\/\/behumax.com\/wp-content\/uploads\/2022\/05\/Hex-Dumbbells-pares-60x60.jpg 60w, https:\/\/behumax.com\/wp-content\/uploads\/2022\/05\/Hex-Dumbbells-pares-90x90.jpg 90w, https:\/\/behumax.com\/wp-content\/uploads\/2022\/05\/Hex-Dumbbells-pares.jpg 1200w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/>\t\t\t\t<\/a>\n\t\t\t<\/div>\n\t\t\t<div class=\"image-tools is-small top right show-on-hover\">\n\t\t\t\t\t\t\t<\/div>\n\t\t\t<div class=\"image-tools is-small hide-for-small bottom left show-on-hover\">\n\t\t\t\t\t\t\t<\/div>\n\t\t\t<div class=\"image-tools grid-tools text-center hide-for-small bottom hover-slide-in show-on-hover\">\n\t\t\t\t<a href=\"https:\/\/behumax.com\/pt\/producto\/hex-dumbbells\/\" aria-describedby=\"woocommerce_loop_add_to_cart_link_describedby_2693\" data-quantity=\"1\" class=\"add-to-cart-grid no-padding is-transparent product_type_variable add_to_cart_button\" data-product_id=\"2693\" data-product_sku=\"8435585512747\" aria-label=\"Seleccione as op\u00e7\u00f5es para &ldquo;Hex Dumbbells&rdquo;\" rel=\"nofollow\"><div class=\"cart-icon tooltip is-small\" title=\"Ver op\u00e7\u00f5es\"><strong>+<\/strong><\/div><\/a>\t<span id=\"woocommerce_loop_add_to_cart_link_describedby_2693\" class=\"screen-reader-text\">\n\t\tEste produto tem v\u00e1rias variantes. As op\u00e7\u00f5es podem ser selecionadas na p\u00e1gina do produto\t<\/span>\n<a href=\"#quick-view\" class=\"quick-view\" role=\"button\" data-prod=\"2693\" aria-haspopup=\"dialog\" aria-expanded=\"false\" data-flatsome-role-button>Quick View<\/a>\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\t<div class=\"box-text box-text-products\">\n\t\t\t<div class=\"br_alabel br_alabel_label br_alabel_type_text br_alabel_template_type_css br_alabel_left berocket_alabel_id_63644 \" style=\"\"><span  style=\"\"><b>HOME GYM<\/b><\/span><\/div><div class=\"title-wrapper\">\t\t<p class=\"category uppercase is-smaller no-text-overflow product-cat op-8\">\n\t\t\tPesas y Mancuernas\t\t<\/p>\n\t<p class=\"name product-title woocommerce-loop-product__title\"><a href=\"https:\/\/behumax.com\/pt\/producto\/hex-dumbbells\/\" class=\"woocommerce-LoopProduct-link woocommerce-loop-product__link\">Hex Dumbbells<\/a><\/p><\/div><div class=\"price-wrapper\"><div class=\"star-rating star-rating--inline\" role=\"img\" aria-label=\"Avalia\u00e7\u00e3o 5 de 5\"><span style=\"width:100%\">Avalia\u00e7\u00e3o <strong class=\"rating\">5<\/strong> de 5<\/span><\/div>\n\t<span class=\"price\"><span class=\"woocommerce-Price-amount amount\" aria-hidden=\"true\"><bdi>23,99<span class=\"woocommerce-Price-currencySymbol\">&euro;<\/span><\/bdi><\/span> <span aria-hidden=\"true\">-<\/span> <span class=\"woocommerce-Price-amount amount\" aria-hidden=\"true\"><bdi>266,65<span class=\"woocommerce-Price-currencySymbol\">&euro;<\/span><\/bdi><\/span><span class=\"screen-reader-text\">Gama de pre\u00e7os: 23,99&euro; a 266,65&euro;<\/span><\/span>\n<\/div>\t\t<\/div>\n\t<\/div>\n\t\t\t\t<input type=\"hidden\" class=\"pmwProductId\" data-id=\"2693\">\n\t\t\t\t\t<script>\n\t\t\t(window.pmwDataLayer = window.pmwDataLayer || {}).products                = window.pmwDataLayer.products || {};\n\t\t\twindow.pmwDataLayer.products[2693] = {\"id\":\"2693\",\"sku\":\"8435585512747\",\"price\":23.989999999999998,\"brand\":\"\",\"quantity\":1,\"dyn_r_ids\":{\"post_id\":\"2693\",\"sku\":\"8435585512747\",\"gpf\":\"woocommerce_gpf_2693\",\"gla\":\"gla_2693\"},\"is_variable\":true,\"type\":\"variable\",\"name\":\"Hex Dumbbells\",\"category\":[\"Pesas y Mancuernas\"],\"is_variation\":false};\n\t\t\t\t\twindow.pmw_product_position = window.pmw_product_position || 1;\n\t\twindow.pmwDataLayer.products[2693]['position'] = window.pmw_product_position++;\n\t\t\t\t<\/script>\n\t\t\t<\/div>\n<\/div><div class=\"product-small col has-hover product type-product post-50050 status-publish instock product_cat-banco-de-pesas has-post-thumbnail taxable shipping-taxable purchasable product-type-simple wooct-active wooct-ended\">\n\t<div class=\"col-inner\">\n\t\n<div class=\"badge-container absolute left top z-1\">\n\n<\/div>\n\t<div class=\"product-small box \">\n\t\t<div class=\"box-image\">\n\t\t\t<div class=\"image-fade_in_back\">\n\t\t\t\t<a href=\"https:\/\/behumax.com\/pt\/producto\/banco-de-pesas-press-bench\/\">\n\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"300\" height=\"300\" src=\"https:\/\/behumax.com\/wp-content\/uploads\/2025\/09\/Imagen_Producto_TF_73076_Banco_De_Pesas_Press_Bench_1_1200x1200-300x300.jpg\" class=\"attachment-woocommerce_thumbnail size-woocommerce_thumbnail\" alt=\"Banco de pesas Press Bench\" srcset=\"https:\/\/behumax.com\/wp-content\/uploads\/2025\/09\/Imagen_Producto_TF_73076_Banco_De_Pesas_Press_Bench_1_1200x1200-300x300.jpg 300w, https:\/\/behumax.com\/wp-content\/uploads\/2025\/09\/Imagen_Producto_TF_73076_Banco_De_Pesas_Press_Bench_1_1200x1200-1024x1024.jpg 1024w, https:\/\/behumax.com\/wp-content\/uploads\/2025\/09\/Imagen_Producto_TF_73076_Banco_De_Pesas_Press_Bench_1_1200x1200-150x150.jpg 150w, https:\/\/behumax.com\/wp-content\/uploads\/2025\/09\/Imagen_Producto_TF_73076_Banco_De_Pesas_Press_Bench_1_1200x1200-768x768.jpg 768w, https:\/\/behumax.com\/wp-content\/uploads\/2025\/09\/Imagen_Producto_TF_73076_Banco_De_Pesas_Press_Bench_1_1200x1200-600x600.jpg 600w, https:\/\/behumax.com\/wp-content\/uploads\/2025\/09\/Imagen_Producto_TF_73076_Banco_De_Pesas_Press_Bench_1_1200x1200-100x100.jpg 100w, https:\/\/behumax.com\/wp-content\/uploads\/2025\/09\/Imagen_Producto_TF_73076_Banco_De_Pesas_Press_Bench_1_1200x1200.jpg 1200w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><img loading=\"lazy\" decoding=\"async\" width=\"300\" height=\"300\" src=\"https:\/\/behumax.com\/wp-content\/uploads\/2025\/09\/banco-pesas-press-bench-2-300x300.jpg\" class=\"show-on-hover absolute fill hide-for-small back-image\" alt=\"banco-pesas-press-bench-2\" aria-hidden=\"true\" srcset=\"https:\/\/behumax.com\/wp-content\/uploads\/2025\/09\/banco-pesas-press-bench-2-300x300.jpg 300w, https:\/\/behumax.com\/wp-content\/uploads\/2025\/09\/banco-pesas-press-bench-2-1024x1024.jpg 1024w, https:\/\/behumax.com\/wp-content\/uploads\/2025\/09\/banco-pesas-press-bench-2-150x150.jpg 150w, https:\/\/behumax.com\/wp-content\/uploads\/2025\/09\/banco-pesas-press-bench-2-768x768.jpg 768w, https:\/\/behumax.com\/wp-content\/uploads\/2025\/09\/banco-pesas-press-bench-2-12x12.jpg 12w, https:\/\/behumax.com\/wp-content\/uploads\/2025\/09\/banco-pesas-press-bench-2-600x600.jpg 600w, https:\/\/behumax.com\/wp-content\/uploads\/2025\/09\/banco-pesas-press-bench-2-100x100.jpg 100w, https:\/\/behumax.com\/wp-content\/uploads\/2025\/09\/banco-pesas-press-bench-2-460x460.jpg 460w, https:\/\/behumax.com\/wp-content\/uploads\/2025\/09\/banco-pesas-press-bench-2.jpg 1200w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/>\t\t\t\t<\/a>\n\t\t\t<\/div>\n\t\t\t<div class=\"image-tools is-small top right show-on-hover\">\n\t\t\t\t\t\t\t<\/div>\n\t\t\t<div class=\"image-tools is-small hide-for-small bottom left show-on-hover\">\n\t\t\t\t\t\t\t<\/div>\n\t\t\t<div class=\"image-tools grid-tools text-center hide-for-small bottom hover-slide-in show-on-hover\">\n\t\t\t\t<a href=\"\/pt\/wp-json\/wp\/v2\/posts\/64237?add-to-cart=50050\" aria-describedby=\"woocommerce_loop_add_to_cart_link_describedby_50050\" data-quantity=\"1\" class=\"add-to-cart-grid no-padding is-transparent product_type_simple add_to_cart_button ajax_add_to_cart\" data-product_id=\"50050\" data-product_sku=\"8435585517612\" aria-label=\"Adiciona ao carrinho: &ldquo;Banco de pesas Press Bench&rdquo;\" rel=\"nofollow\" data-success_message=\"&ldquo;Banco de pesas Press Bench&rdquo; foi adicionado ao seu carrinho\" role=\"button\"><div class=\"cart-icon tooltip is-small\" title=\"Adicionar\"><strong>+<\/strong><\/div><\/a>\t<span id=\"woocommerce_loop_add_to_cart_link_describedby_50050\" class=\"screen-reader-text\">\n\t\t\t<\/span>\n<a href=\"#quick-view\" class=\"quick-view\" role=\"button\" data-prod=\"50050\" aria-haspopup=\"dialog\" aria-expanded=\"false\" data-flatsome-role-button>Quick View<\/a>\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\t<div class=\"box-text box-text-products\">\n\t\t\t<div class=\"br_alabel br_alabel_label br_alabel_type_text br_alabel_template_type_css br_alabel_left berocket_alabel_id_63644 \" style=\"\"><span  style=\"\"><b>HOME GYM<\/b><\/span><\/div><div class=\"title-wrapper\">\t\t<p class=\"category uppercase is-smaller no-text-overflow product-cat op-8\">\n\t\t\tBanco de Pesas\t\t<\/p>\n\t<p class=\"name product-title woocommerce-loop-product__title\"><a href=\"https:\/\/behumax.com\/pt\/producto\/banco-de-pesas-press-bench\/\" class=\"woocommerce-LoopProduct-link woocommerce-loop-product__link\">Banco de pesas Press Bench<\/a><\/p><\/div><div class=\"price-wrapper\"><div class=\"star-rating star-rating--inline\" role=\"img\" aria-label=\"Avalia\u00e7\u00e3o 4 de 5\"><span style=\"width:80%\">Avalia\u00e7\u00e3o <strong class=\"rating\">4<\/strong> de 5<\/span><\/div>\n\t<span class=\"price\"><span class=\"woocommerce-Price-amount amount\"><bdi>82,00<span class=\"woocommerce-Price-currencySymbol\">&euro;<\/span><\/bdi><\/span><\/span>\n<\/div>\t\t<\/div>\n\t<\/div>\n\t\t\t\t<input type=\"hidden\" class=\"pmwProductId\" data-id=\"50050\">\n\t\t\t\t\t<script>\n\t\t\t(window.pmwDataLayer = window.pmwDataLayer || {}).products                = window.pmwDataLayer.products || {};\n\t\t\twindow.pmwDataLayer.products[50050] = {\"id\":\"50050\",\"sku\":\"8435585517612\",\"price\":82,\"brand\":\"\",\"quantity\":1,\"dyn_r_ids\":{\"post_id\":\"50050\",\"sku\":\"8435585517612\",\"gpf\":\"woocommerce_gpf_50050\",\"gla\":\"gla_50050\"},\"is_variable\":false,\"type\":\"simple\",\"name\":\"Banco de pesas Press Bench\",\"category\":[\"Banco de Pesas\"],\"is_variation\":false};\n\t\t\t\t\twindow.pmw_product_position = window.pmw_product_position || 1;\n\t\twindow.pmwDataLayer.products[50050]['position'] = window.pmw_product_position++;\n\t\t\t\t<\/script>\n\t\t\t<\/div>\n<\/div><div class=\"product-small col has-hover out-of-stock 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data-success_message=\"\"><div class=\"cart-icon tooltip is-small\" title=\"Ler mais\"><strong>+<\/strong><\/div><\/a>\t<span id=\"woocommerce_loop_add_to_cart_link_describedby_50062\" class=\"screen-reader-text\">\n\t\t\t<\/span>\n<a href=\"#quick-view\" class=\"quick-view\" role=\"button\" data-prod=\"50062\" aria-haspopup=\"dialog\" aria-expanded=\"false\" data-flatsome-role-button>Quick View<\/a>\t\t\t<\/div>\n\t\t\t<div class=\"out-of-stock-label\">Esgotado<\/div>\t\t<\/div>\n\n\t\t<div class=\"box-text box-text-products\">\n\t\t\t<div class=\"br_alabel br_alabel_label br_alabel_type_text br_alabel_template_type_css br_alabel_left berocket_alabel_id_63644 \" style=\"\"><span  style=\"\"><b>HOME GYM<\/b><\/span><\/div><div class=\"title-wrapper\">\t\t<p class=\"category uppercase is-smaller no-text-overflow product-cat op-8\">\n\t\t\tBanco de Pesas\t\t<\/p>\n\t<p class=\"name product-title woocommerce-loop-product__title\"><a href=\"https:\/\/behumax.com\/pt\/producto\/banco-de-pesas-multitrain-bench\/\" class=\"woocommerce-LoopProduct-link woocommerce-loop-product__link\">Banco de pesas Multitrain Bench<\/a><\/p><\/div><div class=\"price-wrapper\"><div class=\"star-rating star-rating--inline\" role=\"img\" aria-label=\"Avalia\u00e7\u00e3o 5 de 5\"><span style=\"width:100%\">Avalia\u00e7\u00e3o <strong class=\"rating\">5<\/strong> de 5<\/span><\/div>\n\t<span class=\"price\"><span class=\"woocommerce-Price-amount amount\"><bdi>89,00<span class=\"woocommerce-Price-currencySymbol\">&euro;<\/span><\/bdi><\/span><\/span>\n<\/div>\t\t<\/div>\n\t<\/div>\n\t\t\t\t<input type=\"hidden\" class=\"pmwProductId\" data-id=\"50062\">\n\t\t\t\t\t<script>\n\t\t\t(window.pmwDataLayer = window.pmwDataLayer || {}).products                = window.pmwDataLayer.products || {};\n\t\t\twindow.pmwDataLayer.products[50062] = {\"id\":\"50062\",\"sku\":\"8435585517896\",\"price\":89,\"brand\":\"\",\"quantity\":1,\"dyn_r_ids\":{\"post_id\":\"50062\",\"sku\":\"8435585517896\",\"gpf\":\"woocommerce_gpf_50062\",\"gla\":\"gla_50062\"},\"is_variable\":false,\"type\":\"simple\",\"name\":\"Banco de pesas Multitrain Bench\",\"category\":[\"Banco de Pesas\"],\"is_variation\":false};\n\t\t\t\t\twindow.pmw_product_position = window.pmw_product_position || 1;\n\t\twindow.pmwDataLayer.products[50062]['position'] = window.pmw_product_position++;\n\t\t\t\t<\/script>\n\t\t\t<\/div>\n<\/div><\/div>\n\n\n\t<section class=\"section\" id=\"section_525749619\">\n\t\t<div class=\"section-bg fill\" >\n\t\t\t\t\t\t\t\t\t\n\t\t\t\n\n\t\t<\/div>\n\n\t\t\n\n\t\t<div class=\"section-content relative\">\n\t\t\t\n\n<div class=\"row\"  id=\"row-1368260553\">\n\n\n\t<div id=\"col-947473117\" class=\"col small-12 large-12\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n\n<p class=\"font-claude-response-body break-words whitespace-normal leading-&#091;1.7&#093;\">Si llevas tiempo entrenando y las sentadillas con peso corporal ya no te suponen ning\u00fan reto, este art\u00edculo va directo a ti. No es una gu\u00eda para principiantes. Es una rutina de piernas pensada para quien ya tiene una base s\u00f3lida y quiere seguir progresando sin salir de casa, a\u00f1adiendo carga real de forma inteligente.<\/p>\n<p class=\"font-claude-response-body break-words whitespace-normal leading-&#091;1.7&#093;\">Con los ejercicios adecuados, un espacio razonable y material b\u00e1sico \u2014 mancuernas, kettlebells o una barra \u2014 puedes construir una sesi\u00f3n de piernas tan exigente como la de cualquier gimnasio.<\/p>\n<p class=\"font-claude-response-body break-words whitespace-normal leading-&#091;1.7&#093;\">Estos son los cinco movimientos que forman el n\u00facleo de esa rutina.<\/p>\n<h2><strong>Top 5 ejercicios para entrenar piernas en casa<\/strong><\/h2>\n<div class=\"row\"  id=\"row-396757148\">\n\n\n\t<div id=\"col-580121283\" class=\"col medium-7 small-12 large-7\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n\n<h3><strong>1. Sentadilla con carga<\/strong><\/h3>\n<p class=\"font-claude-response-body break-words whitespace-normal leading-&#091;1.7&#093;\">La sentadilla es el rey de los ejercicios de piernas, y con raz\u00f3n: trabaja cu\u00e1driceps, gl\u00fateos, isquiotibiales y core de forma simult\u00e1nea. Si ya tienes experiencia, hacer sentadillas con el peso corporal se queda corto enseguida \u2014 es el momento de a\u00f1adir resistencia.<\/p>\n<p class=\"font-claude-response-body break-words whitespace-normal leading-&#091;1.7&#093;\"><strong>\u00bfC\u00f3mo ejecutarla bien?<\/strong>Pies a la anchura de los hombros, punta de los pies ligeramente hacia afuera. Baja controlando el movimiento hasta que los muslos queden paralelos al suelo o m\u00e1s abajo si tu movilidad lo permite. Mant\u00e9n el pecho erguido y las rodillas alineadas con los pies durante toda la bajada y la subida.<\/p>\n<p class=\"font-claude-response-body break-words whitespace-normal leading-&#091;1.7&#093;\"><strong>Progresi\u00f3n en casa:<\/strong> Puedes empezar sujetando una <strong>mancuerna<\/strong> con ambas manos en posici\u00f3n de goblet squat \u2014 es una de las variantes m\u00e1s c\u00f3modas para entrenar en casa sin rack. Si quieres dar un paso m\u00e1s, un <strong>rack compacto<\/strong> te permite hacer sentadillas con barra de forma segura incluso en espacios reducidos, sin renunciar a la intensidad de un entrenamiento de gimnasio.<\/p>\n<p class=\"font-claude-response-body break-words whitespace-normal leading-&#091;1.7&#093;\"><strong>Programaci\u00f3n:<\/strong> 4 series \u00d7 5\u20138 repeticiones si el objetivo es fuerza; 4 \u00d7 8\u201312 si es hipertrofia. Descansa 2\u20133 minutos entre series con carga alta.<\/p>\n\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n\n\t<div id=\"col-2013866260\" class=\"col medium-5 small-12 large-5 small-col-first\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n\n\t<div class=\"img has-hover x md-x lg-x y md-y lg-y\" id=\"image_464032554\">\n\t\t\t\t\t\t\t\t<div class=\"img-inner dark\" >\n\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"1000\" height=\"1000\" src=\"https:\/\/behumax.com\/wp-content\/uploads\/2026\/02\/sentadilla-con-mancuernas.jpg\" class=\"attachment-original size-original\" alt=\"sentadillas-con-mancuernas\" srcset=\"https:\/\/behumax.com\/wp-content\/uploads\/2026\/02\/sentadilla-con-mancuernas.jpg 1000w, https:\/\/behumax.com\/wp-content\/uploads\/2026\/02\/sentadilla-con-mancuernas-300x300.jpg 300w, https:\/\/behumax.com\/wp-content\/uploads\/2026\/02\/sentadilla-con-mancuernas-150x150.jpg 150w, https:\/\/behumax.com\/wp-content\/uploads\/2026\/02\/sentadilla-con-mancuernas-768x768.jpg 768w, https:\/\/behumax.com\/wp-content\/uploads\/2026\/02\/sentadilla-con-mancuernas-12x12.jpg 12w, https:\/\/behumax.com\/wp-content\/uploads\/2026\/02\/sentadilla-con-mancuernas-600x600.jpg 600w, https:\/\/behumax.com\/wp-content\/uploads\/2026\/02\/sentadilla-con-mancuernas-100x100.jpg 100w, https:\/\/behumax.com\/wp-content\/uploads\/2026\/02\/sentadilla-con-mancuernas-460x460.jpg 460w\" sizes=\"auto, (max-width: 1000px) 100vw, 1000px\" \/>\t\t\t\t\t\t\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\n<style>\n#image_464032554 {\n  width: 100%;\n}\n<\/style>\n\t<\/div>\n\t\n\n\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n\n<\/div>\n<div class=\"row\"  id=\"row-1645480268\">\n\n\n\t<div id=\"col-358492570\" class=\"col medium-7 small-12 large-7\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n\n<h3 class=\"text-text-100 mt-3 -mb-1 text-&#091;1.125rem&#093; font-bold\"><strong>2. Zancada trasera unilateral<\/strong><\/h3>\n<p class=\"font-claude-response-body break-words whitespace-normal leading-&#091;1.7&#093;\">Los ejercicios unilaterales son el complemento imprescindible de cualquier sentadilla bilateral. La zancada trasera cargada obliga a cada pierna a trabajar de forma independiente, lo que detecta y corrige desequilibrios musculares que la sentadilla bilateral puede enmascarar. Adem\u00e1s, el gl\u00fateo y el cu\u00e1driceps reciben un est\u00edmulo de mayor intensidad por repetici\u00f3n.<\/p>\n<p class=\"font-claude-response-body break-words whitespace-normal leading-&#091;1.7&#093;\"><strong>\u00bfC\u00f3mo ejecutarlo bien?<\/strong> Da un paso hacia atr\u00e1s \u2014no exageradamente largo\u2014 y mant\u00e9n el torso ligeramente inclinado hacia delante. Desciende de forma controlada hasta que la rodilla trasera casi toque el suelo. Al subir, piensa en empujar activamente con ambos pies: la pierna delantera extiende la cadera y la trasera estabiliza. Este reparto consciente de la carga es lo que distingue una zancada mediocre de una que realmente trabaja.<\/p>\n<p class=\"font-claude-response-body break-words whitespace-normal leading-&#091;1.7&#093;\"><strong>Progresi\u00f3n en casa:<\/strong> A\u00f1ade una mancuerna en cada mano para incrementar la carga de forma natural. Tambi\u00e9n puedes usar una <strong>kettlebell <\/strong>sujetada en rack position (a la altura del hombro) para aumentar la demanda de estabilidad del core.<\/p>\n<p class=\"font-claude-response-body break-words whitespace-normal leading-&#091;1.7&#093;\"><strong>Programaci\u00f3n:<\/strong> 3\u20134 series \u00d7 8\u201310 repeticiones por pierna. Si aparecen agujetas intensas las primeras semanas, es se\u00f1al de que el ejercicio est\u00e1 funcionando en zonas que ten\u00edas poco trabajadas.<\/p>\n<p>\u00a0<\/p>\n\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n\n\t<div id=\"col-1567264019\" class=\"col medium-5 small-12 large-5 small-col-first\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n\n\t<div class=\"img has-hover x md-x lg-x y md-y lg-y\" id=\"image_1108416924\">\n\t\t\t\t\t\t\t\t<div class=\"img-inner dark\" >\n\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"1000\" height=\"1000\" src=\"https:\/\/behumax.com\/wp-content\/uploads\/2026\/02\/zancada-trasera.jpg\" class=\"attachment-original size-original\" alt=\"zancada-trasera\" srcset=\"https:\/\/behumax.com\/wp-content\/uploads\/2026\/02\/zancada-trasera.jpg 1000w, https:\/\/behumax.com\/wp-content\/uploads\/2026\/02\/zancada-trasera-300x300.jpg 300w, https:\/\/behumax.com\/wp-content\/uploads\/2026\/02\/zancada-trasera-150x150.jpg 150w, https:\/\/behumax.com\/wp-content\/uploads\/2026\/02\/zancada-trasera-768x768.jpg 768w, https:\/\/behumax.com\/wp-content\/uploads\/2026\/02\/zancada-trasera-12x12.jpg 12w, https:\/\/behumax.com\/wp-content\/uploads\/2026\/02\/zancada-trasera-600x600.jpg 600w, https:\/\/behumax.com\/wp-content\/uploads\/2026\/02\/zancada-trasera-100x100.jpg 100w, https:\/\/behumax.com\/wp-content\/uploads\/2026\/02\/zancada-trasera-460x460.jpg 460w\" sizes=\"auto, (max-width: 1000px) 100vw, 1000px\" \/>\t\t\t\t\t\t\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\n<style>\n#image_1108416924 {\n  width: 100%;\n}\n<\/style>\n\t<\/div>\n\t\n\n\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n\n<\/div>\n<div class=\"row\"  id=\"row-26629515\">\n\n\n\t<div id=\"col-777188903\" class=\"col medium-7 small-12 large-7\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n\n<h3 class=\"text-text-100 mt-3 -mb-1 text-&#091;1.125rem&#093; font-bold\"><strong>3. Puente de gl\u00fateos con carga<\/strong><\/h3>\n<p class=\"font-claude-response-body break-words whitespace-normal leading-&#091;1.7&#093;\">Infravalorado entre los levantadores con experiencia, el puente de gl\u00fateos con carga suficiente es uno de los mejores ejercicios de aislamiento de gl\u00fateo que existen, y uno de los pocos accesibles en casa sin una m\u00e1quina espec\u00edfica. Tiene la ventaja adicional de ser amigable con la espalda baja, lo que lo convierte en un buen complemento a los movimientos de mayor carga axial.<\/p>\n<p class=\"font-claude-response-body break-words whitespace-normal leading-&#091;1.7&#093;\"><strong>\u00bfC\u00f3mo ejecutarlo bien?<\/strong> Tumbado boca arriba con las rodillas flexionadas y los pies apoyados en el suelo, empuja las caderas hacia el techo apretando los gl\u00fateos con fuerza. Mant\u00e9n la posici\u00f3n de contracci\u00f3n m\u00e1xima un segundo antes de bajar.\u00a0<\/p>\n<p class=\"font-claude-response-body break-words whitespace-normal leading-&#091;1.7&#093;\"><strong>Progresi\u00f3n en casa:<\/strong> Coloca una mancuerna o una kettlebell sobre las caderas para a\u00f1adir resistencia. Si tienes una <strong>esterilla<\/strong> de calidad, el agarre y la amortiguaci\u00f3n marcan la diferencia en este tipo de ejercicio en el suelo \u2014 evita hacerlo sobre suelo duro sin protecci\u00f3n.<\/p>\n<p class=\"font-claude-response-body break-words whitespace-normal leading-&#091;1.7&#093;\"><strong>Programaci\u00f3n:<\/strong> 3\u20134 series \u00d7 10\u201315 repeticiones. En la variante unilateral, 3 \u00d7 8\u201310 por pierna.<\/p>\n\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n\n\t<div id=\"col-271826311\" class=\"col medium-5 small-12 large-5 small-col-first\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n\n\t<div class=\"img has-hover x md-x lg-x y md-y lg-y\" id=\"image_1762209222\">\n\t\t\t\t\t\t\t\t<div class=\"img-inner dark\" >\n\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"1000\" height=\"1000\" src=\"https:\/\/behumax.com\/wp-content\/uploads\/2026\/02\/puente-de-gluteos.jpg\" class=\"attachment-original size-original\" alt=\"\" srcset=\"https:\/\/behumax.com\/wp-content\/uploads\/2026\/02\/puente-de-gluteos.jpg 1000w, https:\/\/behumax.com\/wp-content\/uploads\/2026\/02\/puente-de-gluteos-300x300.jpg 300w, https:\/\/behumax.com\/wp-content\/uploads\/2026\/02\/puente-de-gluteos-150x150.jpg 150w, https:\/\/behumax.com\/wp-content\/uploads\/2026\/02\/puente-de-gluteos-768x768.jpg 768w, https:\/\/behumax.com\/wp-content\/uploads\/2026\/02\/puente-de-gluteos-12x12.jpg 12w, https:\/\/behumax.com\/wp-content\/uploads\/2026\/02\/puente-de-gluteos-600x600.jpg 600w, https:\/\/behumax.com\/wp-content\/uploads\/2026\/02\/puente-de-gluteos-100x100.jpg 100w, https:\/\/behumax.com\/wp-content\/uploads\/2026\/02\/puente-de-gluteos-460x460.jpg 460w\" sizes=\"auto, (max-width: 1000px) 100vw, 1000px\" \/>\t\t\t\t\t\t\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\n<style>\n#image_1762209222 {\n  width: 100%;\n}\n<\/style>\n\t<\/div>\n\t\n\n\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n\n<\/div>\n<div class=\"row\"  id=\"row-1048529994\">\n\n\n\t<div id=\"col-446416228\" class=\"col medium-7 small-12 large-7\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n\n<h3 class=\"text-text-100 mt-3 -mb-1 text-&#091;1.125rem&#093; font-bold\"><strong>4. Peso muerto a una pierna (single leg deadlift)<\/strong><\/h3>\n<p class=\"font-claude-response-body break-words whitespace-normal leading-&#091;1.7&#093;\">Si hubiera que elegir un ejercicio para isquiotibiales y gl\u00fateo en casa, ser\u00eda este. El peso muerto a una pierna trabaja la cadena posterior de forma intensa, mejora el equilibrio y la propiocepci\u00f3n, y expone cualquier debilidad de estabilidad que otros ejercicios no detectan. Es t\u00e9cnicamente exigente, lo que lo convierte en un movimiento especialmente valioso para deportistas con experiencia.<\/p>\n<p class=\"font-claude-response-body break-words whitespace-normal leading-&#091;1.7&#093;\"><strong>\u00bfC\u00f3mo ejecutarlo bien?<\/strong> De pie, con una ligera flexi\u00f3n en la rodilla de la pierna de apoyo, inclina el torso hacia delante mientras la pierna libre se eleva hacia atr\u00e1s, formando una l\u00ednea recta con la espalda. Vuelve a la posici\u00f3n inicial de forma controlada. La clave est\u00e1 en mantener la cadera nivelada durante todo el movimiento.<\/p>\n<p class=\"font-claude-response-body break-words whitespace-normal leading-&#091;1.7&#093;\"><strong>Progresi\u00f3n en casa:<\/strong> Una kettlebell en la mano opuesta a la pierna de apoyo es la forma m\u00e1s natural de a\u00f1adir resistencia y mejorar la estabilidad al mismo tiempo. Empieza con un peso moderado hasta que el patr\u00f3n de movimiento sea s\u00f3lido.<\/p>\n<p class=\"font-claude-response-body break-words whitespace-normal leading-&#091;1.7&#093;\"><strong>Programaci\u00f3n:<\/strong> 3 series \u00d7 6\u20138 repeticiones por pierna. Prioriza la calidad t\u00e9cnica sobre la carga.<\/p>\n\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n\n\t<div id=\"col-1250723202\" class=\"col medium-5 small-12 large-5 small-col-first\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n\n\t<div class=\"img has-hover x md-x lg-x y md-y lg-y\" id=\"image_2111461691\">\n\t\t\t\t\t\t\t\t<div class=\"img-inner dark\" >\n\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"1000\" height=\"1000\" src=\"https:\/\/behumax.com\/wp-content\/uploads\/2026\/02\/peso-muerto-unilateral.jpg\" class=\"attachment-original size-original\" alt=\"\" srcset=\"https:\/\/behumax.com\/wp-content\/uploads\/2026\/02\/peso-muerto-unilateral.jpg 1000w, https:\/\/behumax.com\/wp-content\/uploads\/2026\/02\/peso-muerto-unilateral-300x300.jpg 300w, https:\/\/behumax.com\/wp-content\/uploads\/2026\/02\/peso-muerto-unilateral-150x150.jpg 150w, https:\/\/behumax.com\/wp-content\/uploads\/2026\/02\/peso-muerto-unilateral-768x768.jpg 768w, https:\/\/behumax.com\/wp-content\/uploads\/2026\/02\/peso-muerto-unilateral-12x12.jpg 12w, https:\/\/behumax.com\/wp-content\/uploads\/2026\/02\/peso-muerto-unilateral-600x600.jpg 600w, https:\/\/behumax.com\/wp-content\/uploads\/2026\/02\/peso-muerto-unilateral-100x100.jpg 100w, https:\/\/behumax.com\/wp-content\/uploads\/2026\/02\/peso-muerto-unilateral-460x460.jpg 460w\" sizes=\"auto, (max-width: 1000px) 100vw, 1000px\" \/>\t\t\t\t\t\t\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\n<style>\n#image_2111461691 {\n  width: 100%;\n}\n<\/style>\n\t<\/div>\n\t\n\n\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n\n<\/div>\n<div class=\"row\"  id=\"row-1802095429\">\n\n\n\t<div id=\"col-721317102\" class=\"col medium-7 small-12 large-7\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n\n<h3 class=\"text-text-100 mt-3 -mb-1 text-&#091;1.125rem&#093; font-bold\"><strong>5. Sentadilla sumo con mancuerna \/ kettlebell<\/strong><\/h3>\n<p class=\"font-claude-response-body break-words whitespace-normal leading-&#091;1.7&#093;\">La sentadilla sumo cambia el \u00e1ngulo de trabajo respecto a la sentadilla convencional, activando el aductor y el gl\u00fateo con mayor intensidad. Es un movimiento muy completo y especialmente \u00fatil para quienes buscan trabajar la parte interna del muslo.<\/p>\n<p class=\"font-claude-response-body break-words whitespace-normal leading-&#091;1.7&#093;\"><strong>\u00bfC\u00f3mo ejecutarla bien?<\/strong> Pies m\u00e1s separados que en la sentadilla convencional, con las puntas de los pies hacia afuera (entre 45\u00b0 y 60\u00b0). Baja manteniendo la espalda erguida y las rodillas empujando hacia afuera en la misma direcci\u00f3n que los pies. La mancuerna o kettlebell se sujeta con ambas manos colgando entre las piernas.<\/p>\n<p class=\"font-claude-response-body break-words whitespace-normal leading-&#091;1.7&#093;\"><strong>Progresi\u00f3n en casa:<\/strong> Es uno de los ejercicios donde la kettlebell brilla especialmente, ya que su forma permite un rango de movimiento m\u00e1s amplio que con mancuernas. A medida que progreses en el peso, este ejercicio puede convertirse en uno de los m\u00e1s demandantes de tu rutina de piernas.<\/p>\n<p class=\"font-claude-response-body break-words whitespace-normal leading-&#091;1.7&#093;\"><strong>Tip:<\/strong> 4 series de 10-15 repeticiones con un tempo controlado (2 segundos bajando, 1 segundo arriba) maximiza la activaci\u00f3n muscular.<\/p>\n\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n\n\t<div id=\"col-651976314\" class=\"col medium-5 small-12 large-5\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n\n\t<div class=\"img has-hover x md-x lg-x y md-y lg-y\" id=\"image_627775103\">\n\t\t\t\t\t\t\t\t<div class=\"img-inner dark\" >\n\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"1000\" height=\"1000\" src=\"https:\/\/behumax.com\/wp-content\/uploads\/2026\/02\/peso-muerto-sumo-con-kettlebell.jpg\" class=\"attachment-original size-original\" alt=\"\" srcset=\"https:\/\/behumax.com\/wp-content\/uploads\/2026\/02\/peso-muerto-sumo-con-kettlebell.jpg 1000w, https:\/\/behumax.com\/wp-content\/uploads\/2026\/02\/peso-muerto-sumo-con-kettlebell-300x300.jpg 300w, https:\/\/behumax.com\/wp-content\/uploads\/2026\/02\/peso-muerto-sumo-con-kettlebell-150x150.jpg 150w, https:\/\/behumax.com\/wp-content\/uploads\/2026\/02\/peso-muerto-sumo-con-kettlebell-768x768.jpg 768w, https:\/\/behumax.com\/wp-content\/uploads\/2026\/02\/peso-muerto-sumo-con-kettlebell-12x12.jpg 12w, https:\/\/behumax.com\/wp-content\/uploads\/2026\/02\/peso-muerto-sumo-con-kettlebell-600x600.jpg 600w, https:\/\/behumax.com\/wp-content\/uploads\/2026\/02\/peso-muerto-sumo-con-kettlebell-100x100.jpg 100w, https:\/\/behumax.com\/wp-content\/uploads\/2026\/02\/peso-muerto-sumo-con-kettlebell-460x460.jpg 460w\" sizes=\"auto, (max-width: 1000px) 100vw, 1000px\" \/>\t\t\t\t\t\t\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\n<style>\n#image_627775103 {\n  width: 100%;\n}\n<\/style>\n\t<\/div>\n\t\n\n\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n\n<\/div>\n<h2 class=\"text-text-100 mt-3 -mb-1 text-&#091;1.125rem&#093; font-bold\">C\u00f3mo estructurar la sesi\u00f3n completa {#como-estructurar-la-sesion}<\/h2>\n<p class=\"font-claude-response-body break-words whitespace-normal leading-&#091;1.7&#093;\">Estos cinco ejercicios funcionan como unidad. El orden importa: empieza por los movimientos de mayor demanda neuromuscular cuando m\u00e1s fresco est\u00e1s, y deja los de aislamiento para el final.<\/p>\n<p class=\"font-claude-response-body break-words whitespace-normal leading-&#091;1.7&#093;\"><strong>Orden recomendado para una sesi\u00f3n de 50\u201360 minutos:<\/strong><\/p>\n<div class=\"overflow-x-auto w-full px-2 mb-6\">\n<table class=\"min-w-full border-collapse text-sm leading-&#091;1.7&#093; whitespace-normal\">\n<thead class=\"text-left\">\n<tr>\n<th class=\"text-text-100 border-b-0.5 border-border-300\/60 py-2 pr-4 align-top font-bold\">Orden<\/th>\n<th class=\"text-text-100 border-b-0.5 border-border-300\/60 py-2 pr-4 align-top font-bold\">Ejercicio<\/th>\n<th class=\"text-text-100 border-b-0.5 border-border-300\/60 py-2 pr-4 align-top font-bold\">Series \u00d7 Reps<\/th>\n<th class=\"text-text-100 border-b-0.5 border-border-300\/60 py-2 pr-4 align-top font-bold\">Descanso<\/th>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td class=\"border-b-0.5 border-border-300\/30 py-2 pr-4 align-top\">1<\/td>\n<td class=\"border-b-0.5 border-border-300\/30 py-2 pr-4 align-top\">Sentadilla con carga<\/td>\n<td class=\"border-b-0.5 border-border-300\/30 py-2 pr-4 align-top\">4 \u00d7 6\u201310<\/td>\n<td class=\"border-b-0.5 border-border-300\/30 py-2 pr-4 align-top\">2\u20133 min<\/td>\n<\/tr>\n<tr>\n<td class=\"border-b-0.5 border-border-300\/30 py-2 pr-4 align-top\">2<\/td>\n<td class=\"border-b-0.5 border-border-300\/30 py-2 pr-4 align-top\">Peso muerto a una pierna<\/td>\n<td class=\"border-b-0.5 border-border-300\/30 py-2 pr-4 align-top\">3 \u00d7 6\u20138 por pierna<\/td>\n<td class=\"border-b-0.5 border-border-300\/30 py-2 pr-4 align-top\">2 min<\/td>\n<\/tr>\n<tr>\n<td class=\"border-b-0.5 border-border-300\/30 py-2 pr-4 align-top\">3<\/td>\n<td class=\"border-b-0.5 border-border-300\/30 py-2 pr-4 align-top\">Zancada trasera unilateral<\/td>\n<td class=\"border-b-0.5 border-border-300\/30 py-2 pr-4 align-top\">3\u20134 \u00d7 8\u201310 por pierna<\/td>\n<td class=\"border-b-0.5 border-border-300\/30 py-2 pr-4 align-top\">90 seg<\/td>\n<\/tr>\n<tr>\n<td class=\"border-b-0.5 border-border-300\/30 py-2 pr-4 align-top\">4<\/td>\n<td class=\"border-b-0.5 border-border-300\/30 py-2 pr-4 align-top\">Sentadilla sumo<\/td>\n<td class=\"border-b-0.5 border-border-300\/30 py-2 pr-4 align-top\">4 \u00d7 10\u201315<\/td>\n<td class=\"border-b-0.5 border-border-300\/30 py-2 pr-4 align-top\">90 seg<\/td>\n<\/tr>\n<tr>\n<td class=\"border-b-0.5 border-border-300\/30 py-2 pr-4 align-top\">5<\/td>\n<td class=\"border-b-0.5 border-border-300\/30 py-2 pr-4 align-top\">Puente de gl\u00fateos cargado<\/td>\n<td class=\"border-b-0.5 border-border-300\/30 py-2 pr-4 align-top\">3\u20134 \u00d7 10\u201315<\/td>\n<td class=\"border-b-0.5 border-border-300\/30 py-2 pr-4 align-top\">60 seg<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p class=\"font-claude-response-body break-words whitespace-normal leading-&#091;1.7&#093;\"><strong>Frecuencia:<\/strong> Con este volumen e intensidad, una vez por semana es suficiente si complementas con otra sesi\u00f3n de piernas m\u00e1s ligera. Dos veces por semana si es tu \u00fanica sesi\u00f3n de tren inferior.<\/p>\n<p class=\"font-claude-response-body break-words whitespace-normal leading-&#091;1.7&#093;\"><strong>Progresi\u00f3n:<\/strong> Aumenta el peso cuando puedas completar todas las series en el rango superior de repeticiones con buena t\u00e9cnica. No a\u00f1adas carga y volumen a la vez.<\/p>\n<\/div>\n<h2 class=\"text-text-100 mt-3 -mb-1 text-&#091;1.125rem&#093; font-bold\">Material m\u00ednimo para esta rutina<\/h2>\n<p class=\"font-claude-response-body break-words whitespace-normal leading-&#091;1.7&#093;\">No necesitas llenar el sal\u00f3n. Con esto es suficiente para empezar y progresar durante meses:<\/p>\n<ul>\n<li><strong><a class=\"underline underline underline-offset-2 decoration-1 decoration-current\/40 hover:decoration-current focus:decoration-current\" href=\"https:\/\/behumax.com\/categoria-producto\/elite-fit\/fuerza\/mancuernas\/\">Mancuernas<\/a><\/strong> (ajustables o un par de peso fijo acorde a tu nivel)<\/li>\n<li><strong><a class=\"underline underline underline-offset-2 decoration-1 decoration-current\/40 hover:decoration-current focus:decoration-current\" href=\"https:\/\/behumax.com\/categoria-producto\/elite-fit\/fuerza\/kettlebells\/\">Kettlebell<\/a><\/strong> de entre 16 y 24 kg como peso de trabajo inicial<\/li>\n<li><strong><a class=\"underline underline underline-offset-2 decoration-1 decoration-current\/40 hover:decoration-current focus:decoration-current\" href=\"https:\/\/behumax.com\/categoria-producto\/suelos\/esterillas\/\">Esterilla de entrenamiento<\/a><\/strong> para los ejercicios en suelo.<\/li>\n<li>Opcionalmente: <strong><a class=\"underline underline underline-offset-2 decoration-1 decoration-current\/40 hover:decoration-current focus:decoration-current\" href=\"https:\/\/behumax.com\/categoria-producto\/fitness-es\/rack-multifuncional\/\">rack compacto<\/a><\/strong> si quieres incorporar sentadilla con barra a medida que avanzas<\/li>\n<\/ul>\n<h2 class=\"text-text-100 mt-3 -mb-1 text-&#091;1.125rem&#093; font-bold\"><strong>\u00bfPor d\u00f3nde seguir?<\/strong><\/h2>\n<p class=\"font-claude-response-body break-words whitespace-normal leading-&#091;1.7&#093;\">Si ya dominas estos cinco movimientos con el peso corporal o con cargas ligeras, el siguiente paso natural es aumentar la resistencia de forma progresiva. No hace falta llenar el sal\u00f3n de material: unas mancuernas ajustables, una o dos kettlebells y una buena esterilla son suficientes para construir una rutina de piernas seria en casa. Si adem\u00e1s tienes espacio para un rack compacto, puedes incorporar trabajo con barra y llevar el entrenamiento a otro nivel sin necesidad de ir al gimnasio.<\/p>\n<p class=\"font-claude-response-body break-words whitespace-normal leading-&#091;1.7&#093;\">La clave no est\u00e1 en tener mucho material, sino en usarlo bien \u2014 y estos cinco ejercicios son la mejor base para hacerlo.<\/p>\n<p><strong>\u00bfQuieres saber qu\u00e9 material se adapta mejor a tu espacio y nivel de entrenamiento?<\/strong> En<strong><a href=\"https:\/\/behumax.com\/\"> Behumax<\/a> <\/strong>encontrar\u00e1s opciones pensadas para quien se toma el entrenamiento en serio, aunque sea desde casa.<\/p>\n\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n\n<\/div>\n\n\t\t<\/div>\n\n\t\t\n<style>\n#section_525749619 {\n  padding-top: 30px;\n  padding-bottom: 30px;\n}\n<\/style>\n\t<\/section>\n\t\n\n","protected":false},"excerpt":{"rendered":"","protected":false},"author":1,"featured_media":64393,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[221,1],"tags":[],"class_list":["post-64237","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog-es","category-maquinas-de-fitness-para-casa"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.7 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Rutina de piernas en casa con carga | Gu\u00eda de ejercicios<\/title>\n<meta name=\"description\" content=\"\u00bfYa superaste las sentadillas con peso corporal? 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