Fitness

Top 10 Leg Workouts that Can be Done at Home

To effectively strengthen the legs and make significant changes in strength, it is not a necessity to go to the gym.

Your own bodyweight is one of your most valuable tools for resistance. The best thing about bodyweight training? It can be done anywhere without the need for additional equipment.

This article will show you 10 leg exercises that you can do at home to improve your fitness and strengthen your glutes, quads and hamstrings.

Table of Contents

10 Home-Based Leg Exercises

This section will provide information on how to do each of the 10 exercises in the workouts. It will also explain the techniques that you can use to exercise safely and effectively.

1. Squats

– Start by placing the feet slightly wider than hip-width and turn the toes out
– Before initiating the squat, lift the chest, pull the shoulder blades back and down and engage the core muscles
– Drop the body down through the hinging the hips and bending the knees
– Drive powerfully through the heels to propel the body back up to standing

2. Squat Jumps

– Assume the same starting position as a conventional squat
– Drop into the squat and then quickly and powerfully drive up into a jump
– Aim to get as much height as you possibly can
– Focus on a soft landing and use the force generated from the landing to propel you into the next squat jump

3. Reverse Lunge with Knee Lift

– Begin with the feet directly under the hips
– Drive the chest high, squeeze between the shoulder blades and keep the core tight
– Take a backward step and plant the foot before bending at the knees to drop the rear knee to the floor
– From this position, push hard through the heel of the front foot and simultaneous drive the rear knee up towards the chest
– Alternate between right and left side with each rep

4. Side Lunges

– Start with the feet underneath the hips
– Keep the chest lifted, shoulders retracted and core engaged
– Take a large sideways step and bend the knee of the leading lead while keeping the other leg straight
– Drop toward the floor before powerfully driving through the heel to return to standing and then alternate.

5. Curtsy Lunges

– Assume a hip-width stance, keep the chest up, squeeze between the shoulder blades and ensure that the core is tight
– Take a sideways step around the back of the standing leg and plant the foot on the floor
– Bend at the knees to drop down toward the floor before driving powerfully the heel of the planted foot
– Once you have returned to standing, alternate sides and repeat

6. Side Leg Raises

Start by lying on one side, with your legs on top of the other.
– From this position, while bracing the core and keeping the leg straight, lift the top leg
– Repeat for the prescribed number of reps before swapping sides and repeating

7. Hip Thrusts

– Start in a seated position and place the upper back against an object so that the trunk is at a 45-degree angle
– Place the feet slightly wider than hip-width and ensure they stay close to the backside
– Push through the heels to drive the hips upward and contract the glutes tightly before returning to the floor

8. Single-Leg Glute Bridges

– Start by lying on the back and bring feet in close to the backside
– Engage the core muscles, lift one foot from the floor and drive through the heel of the other foot to drive the hips upward
– Control the descent and return to the floor. Do the same on the opposite side.

9. Heel Kicks

– Start in the quadruped position where both hands and knees are in contact with the floor
– Keep the core squeezed and extend one leg entirely pushing the leg behind the line of the body
– Squeeze the glute tightly at the top of the movement and return to the starting position
– Alternate sides and repeat

10. High Knee Taps

– For this exercise, start with a chair, box or bench in front of you
– Keep the chest up and core squeezed
– From this position, drive the knee up to towards the chest and place one foot up onto the object
– As soon as contact has been made, rapidly switch side

13 Leg-workout Combinations You Can Do At Home

1) Squat Workout

ExerciseVolume Rest
Squats3 sets x15 reps60 seconds
Jump Squats3 sets x15 reps60 seconds

Workout 1 uses the squat as well as squatting variations to increase strength and function in the quadriceps (hamstrings), glutes, calves, and core.

2) Posterior Exercise

ExerciseVolume Rest
Hip Thrusts3 sets x15 reps60 seconds
Single-Leg Glute Bridge3 sets x 10 reps (per leg)60 seconds
Heel Kicks3 sets x 10 reps (per leg)60 seconds

The posterior workout focuses primarily on exercises that recruit posterior chains muscles like the glutes (hamstrings), calves (calfs), and hamstrings (calf). This workout is the same as the squatting exercise.

3) Lunge Workout

ExerciseVolume Rest
Reverse Lunge with Knee Lift3 sets x15 reps60 seconds
Curtsy Lunge3 sets x15 reps60 seconds
Side Lunge3 sets x15 reps60 seconds

The lunge workout is similar to the previous two. It uses three lunging variations to challenge your legs and simultaneously increase proprioceptive abilities, such as balance and coordination.

4) Comprehensive Leg Workout

ExerciseVolume Rest
Squats3 sets x 12-15 reps60 seconds
Hip Thrusts3 sets x 12-15 reps60 seconds
Side Lunge3 sets x 12-15 reps60 seconds

To fully work the legs, Workout 4 consists of one squatting exercise and one posterior exercise. To increase the volume, an additional set has been added and there are more reps.

5) Plyometric Workout

ExerciseVolume Rest
High Knee Toe Taps3 sets x 12-15 reps120 seconds
Squat Jumps3 sets x 12-15 reps120 seconds
Reverse Lunge with Knee Lift3 sets x 12-15 reps120 seconds

To increase strength, power, and athleticism, plyometric exercises are used often. All three exercises should always be performed in a plyometric way. You should aim to increase speed and power for each rep in order to effectively perform these exercises.

6) Unilateral Workout

ExerciseVolume Rest
Single-Leg Glute Bridge3 sets x 6 reps (per leg)120 seconds
Side Leg Raises3 sets x 6 reps (per leg)120 seconds

Single-leg strength is very beneficial. Unilateral exercise not only builds strength quickly but also balances out any imbalances between the left and right legs.

7) As Many Reps As Possible 

ExerciseVolume Rest
Hip Thrusts3 sets x 60 seconds90 seconds
Squats3 sets x 60 seconds90 seconds
Curtsy Lunges3 sets x 60 seconds90 seconds
High Knee Toe Taps3 sets x 60 seconds90 seconds

The AMRAP workout is challenging regardless of your fitness level. As the name suggests the goal is complete as many reps within a 60 second period.

Circuit Workout 1

ExerciseVolume Rest
Side Lunges30 seconds15 seconds
Squat Jumps30 seconds15 seconds
Single-Leg Glute Bridge30 seconds15 seconds

Circuit training is a great method to improve all-round conditioning. It focuses on muscular strength, endurance, and muscle strength. Simply go through exercises 1 to 4, and then do as many sets as possible.

9) Circuit Workout 2.

ExerciseVolume Rest
Reverse Lunges – Knee Lift45 seconds20 seconds
Heel Kicks45 seconds20 seconds
High Knee Toe Taps45 seconds20 seconds
Side Leg Raises45 seconds20 seconds

Circuit workout 2 is slightly more difficult because the exercise duration is increased from 30 seconds up to 45 seconds. The rest period is increased but the total work-to–rest ratio is decreased, which increases the overall challenge of this workout.

10) Superset Workout 1

ExerciseVolume Rest
Squats
b. Squat Jumps
3 sets of 10 – 20 reps
per exercise
90 seconds
a. Hip Thrusts
b. Curtsy Lunges
3 sets of 10 – 20 reps
per exercise
90 seconds
a. Reverse Lunges With Knee Lift
b. Side Leg Raises
3 sets of 10 – 20 reps
per exercise
90 seconds

Supersets consist of two exercises done back-to-back, without any rest. Superset workout 1: Perform 10 reps of each exercise A and B, then rest for 90 seconds. For all three supersets, repeat the process.

11) Superset Exercise 2

ExerciseVolume Rest
a. Jump Squats
b. Single-Leg Glute Bridge
3 sets of 15  reps
per exercise
90 seconds
a. High Knee Toe Taps
b. Heel Kicks
3 sets of 15  reps
per exercise
90 seconds
a. Hip Thrusts
b. Side Lunges
3 sets of 15  reps
per exercise
90 seconds

The second superset workout is slightly harder than that of the circuit workouts. Workout 2 includes a second set and more reps to increase the intensity.

12) Tri-set Workout 1.

ExerciseVolume Rest
Squats
b. Hip Thrust
c. Curtsy Lunge
3 sets of 10 reps for each exercise90 seconds
a. Side Leg Raise
b. Single-Leg Glute Bridge
3 sets of 10 reps for each exercise90 seconds

Tri-sets, which are similar to the supersets but with no rest between each exercise, consist of performing three exercises backwards. You can only take a 90 second rest after you have completed all three exercises. The same principle should apply to the second set.

13) Tri-set Workout 2.

ExerciseVolume Rest
a. Side Lunges
b. High Knee Toe Taps
3 sets of 15 reps for each exercise60 seconds
a. Reverse Lunge and Knee Lift
b. Heel Kicks
c. Squat Jumps
3 sets of 15 reps for each exercise60 seconds

The final workout is an improvement on workout 12. The final workout is an improvement on workout 12. This will lead to an increase in strength levels and a significant amount of calories being burned.

Ideal Combinations That Can Be Made in One Week

The workouts 1 through 4 are designed to target specific muscle groups and can be combined and performed over the course of a week to see significant improvements in leg strength.

The circuit, superset and tri-set workouts (workouts 8 – 13) can also be paired together. These workouts are great for people who have limited time because the structure of each workout allows them to do a lot of work in a short time.

The AMRAP, plyometric, and unilateral workouts can be used in conjunction with the other workouts. These three can be performed either separately or in conjunction with any of the others.

Summary

Regularly performing a variety of these workouts will result in significant improvements in strength, function, and overall conditioning. You don’t have to do all 10. Instead, choose the ones that best suit your goals and needs.

Download Healthifyme APP

Source: healthifyme

Leave a Reply

Your email address will not be published.

Back to top button