Top 10 Leg workouts that can be done at Home
One of the most practical pieces of resistance that you have access to is your own bodyweight. The best part about bodyweight training is that workout can literally be performed anywhere with no need for additional equipment.
This article will provide 10 different leg workouts that can be performed at home to develop fitness and improve the strength and function of the glutes, hamstrings, quads, adductors, abductors, and calves.
10 home-based Leg Workouts
This section will break down the technique for each of the exercises that are used in the 10 workouts below to allow you 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 your side with the legs on top of each 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. Complete the same number of reps on the other 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
youxfit.blogspot.com
