Doing Legs workout at home is probably a lot easier than you realize. you do not need a leg press machine or a leg extension machine, or a squat bar to fire up your lower body muscles.
All you need is your body weight may be a bench and your motivation to put up some blaze in your quads, glutes, hamstring, and calves.
What’s the secret to looking big and strong? A shredded muscular chest, massive arms, and a popping six-pack. And what about legs? A lot of guys dislike training them. Maybe because they attract the least attention?
But you don’t wanna look like you’re walking around on matchsticks! So don’t forget about Leg Day! If you worked your upper body, make sure to work your lower body as well to get bigger and stronger legs.
And forget the gym. Just give this Ultimate Legs Workout At Home a try!
When doing walking lunges, the muscles in the front of your leg (Quads) work the most since they have to move your whole body up and forward. Hence This not only strengthens all the leg muscles but also improves your balance and stability.
How To Perform Walking Lunges-
1. Stand straight and take a big step forward on your right foot, while doing that bend your left leg so that your knee almost touches the floor
2. Then with the help of your right leg, move your body into the next lunge, this time your left leg should be in front of you, and your right leg will bend forward the floor.
3. Do 3 sets of 12 Reps each leg.
4. Remember to take 30 seconds rest after each set.
- Failing to align your ankles with your knee and hips
- Letting your spine collapse.
- Taking too long step forward.
- letting your knee go forward than toes.
Squats work your calves, hamstrings, and quadriceps, but they’re also very effective for building up your abs and strengthening your lower back and glutes.
Besides, they’re a great way to burn calories really fast, maintain your heart health, and improve your lung capacity.
How To Perform Squats
1. Stand straight with your legs shoulder-width apart and your feet parallel to each other pointing forward.
2. Bend your knees to slowly lower your body towards the ground imagining you are about to sit down on an invisible chair. go as far don as you can with your elbows touching your knees.
3. Keep your chest and head upright and make sure your knees don’t go beyond your toes.
4. Stay in this position for 2-3 seconds, then stand back up by pressing through your heels.
5. Perform 4 sets of 12 Reps.
- failing to engage your core. make sure you tighten your core while performing the exercise.
- Not properly aligned legs and knees.
- Bad leg placement.
- Bad range of motion
Jump squat help tone your calves, quads, and hammies as well as your glutes and core muscles. Jump Squat involves arms a little bit more than the traditional squat and definitely a lot more cardio.
How To Perform Jump Squat
1. Squat down like you did in that last exercise .
2. by lowering your body so that your thighs are parallel to the ground and stay in this lower position for 2 seconds.
3. But this time, you’ll launch yourself upward from squat while keeping the body balance.
4. Softly return to squat position then jump again. make sure you do not take any rest between the reps.
5. Perform 3 sets of 15 reps and take 30 seconds rest after each set.
- Try to jump too high.
- Bad landing position after each jump.
- Bending the back after landing on the floor.
Bulgarian Split Squats
The split squat is a great lower-body leg exercise because squatting deeply with just one leg really targets the stabilizer muscles and, as a bonus, improves your balance!.
For this exercise, you can use any stable surface a sofa, chair, your bed. the main thing is that It should be stable enough to hold some of your weight and won’t fall over as you are doing the exercise.
How To Perform Bulgarian Split Squat
1. Stand with your back to the piece of stable surface like furniture of your choice and rest your right foot on it, laces down.
2. Slowly squat down with your left leg until your right knee almost touches the floor.hold it there for2 seconds ( Try to keep the balance).
3. Then with the power of your left leg stand back up.
4. Perform 3 sets of 12 Reps on each leg with no rest when you change the legs.
5. Take 30 seconds rest after each set.
Pro Tip- Feel free to hold dumbbell in each hand if you wanna take this one up a ‘step’.
- leaning forward while going down.
- arching the back too much.
- knee too far over the toe while squatting down.
- pushing backward instead of up while coming up.
When you do the squat pulses, you constantly engage and stimulate your leg muscles. Plus, you can hold the position longer and tire your muscles in a different way than when you do just a standard squat.
How To Perform Squat Pulses
1. Get into the starting position for a squat (while placing feet shoulder-width apart, pointing ahead, and all that jazz).
2. Go down into a squat until your thighs are parallel to the ground but this time when you hit the lowest point in your squat do a few pulses by moving hips up and down for about 5 seconds.
3. Now slowly return back to the position you started.
4. Perform this exercise for 1 minute straight for 4 sets and take 3 seconds break after each set.
Bodyweight Calf Raises
Elevated calf raises will make your calves looking bigger, stronger, and more defined. along with this, it increases your ankle strength, so you won’t be as prone to spraining or twisting them.
How To Perform Calf Raise
1. Stand on a fitness block with your heels hanging off (if you have a staircase, the first step will do too). if it’s hard to keep up with your balance, hold onto something like a nearby wall for support.
2. Now slowly raise your heels as high as you can so that all your body weight is put on the balls of your feet.
3. Then lower heels toward the floor as much as you can so that you feel the stretch in your calves.
4. Perform 3 sets of 12 reps with 3 seconds break between sets.
Pro Tip- As always, A dumbbell in your free hands will take things up a notch, which is an especially useful trick once you have built up so much strength that your body weight is no longer enough.
- Bouncing the weight.
- Not keeping the calves in the priority.
- Not keeping a proper range of motion.
- Bad foot placement.
Jumping lunges develop your lower body strength and endurance by targeting the quadriceps, hamstrings, calves, glutes, and hip flexors. apart from this, it’s a perfect cardio exercise, and it stabilizes your core, improves your coordination, and builds ankle stability.
How To Perform Jumping Lunges
1. Start by standing with your right leg forward keeping your arms either crossed on your chest or on your waist.
2. Bend your knees and lower body into a deep lunge your left knee should almost brush the ground.
3. Then, like a sprint, jump in the air, fully extending your legs. while you are in the mid-air, switch legs, bringing your left leg forward and right leg back.
4. Land in a lunge and without a break, launch your body up in the air for next jump.
5. Perform 3 sets and each set for minute.
Step-ups work almost every muscle in your legs as well as your glutes for an added bonus! it is a great all-round exercise for the lower body. it is perfect for all exercisers because it can be modified to create a killer workout for anyone. whether you have just started the exercise or have been training for years.
For this exercise you’ll need a bench, or aerobic step or anything sturdy enough and about knee high.
How To Perform Step-Ups
1. Start by standing in front of the platform you’ve chosen with your feet parallel and shoulder-width apart from each other.
2. Put your right foot on the platform, and by pushing through this foot, propel your body in the air until your left foot ends up next to your right one.
3. Take a pause then slowly lower the left leg and then the right one back to the ground.
4. Perform 3 sets of 12 reps for each leg.
Note- Remember to complete the reps on one leg before moving to another leg. Do not take a break when you switch legs You should also know that this exercise can be a bit tough on the knees so be sure to do everything slowly and controlled.
- Not contracting the muscles.
- trying to perform it faster which is a completely wrong approach.
- placing the bench higher than the knee position.
Single-Leg Glute Bridge
The single-leg bridge is a great exercise that works all three glute muscles, train your hamstrings and strengthen your lower back. it is the best way to isolate these muscles if you do this exercise correctly you will also find it is a powerful core strengthening technique.
How To Perform Single Leg Bridge
1. Lie down on the floor with your arms by your sides, your legs bent at the knee and feet flat on the floor.
2. Now lift your right leg up in the air, keep that knee slightly bent. tighten your core and glute muscles.
3. Lift your hip off the floor so that your body forms a straight line from your shoulders to your left knee and hold this position for a couple of seconds.
4. Then without lowering your leg down, return to the starting position with your back on the floor. don’t change to the right leg until you do all the reps for the left one
5. Perform 3 sets of 12 reps with each leg.
Pro Tip- you can use dumbbell or barbell across your hipbones once you find it easier to perform with just your body weight.
- Aching the back while lifting the hip up in the air.
- letting the hips sag or rotate.
- Lack of control in the entire body.
Things You Need To Take Care Of While Performing This Legs Workout At Home-
- Make sure you do proper stretching before going for the workout.
- Always try to make mind and muscle connection. it is the most important thing when it comes to feeling the burn in your muscles.
- Try to perform all the exercises in a controlled manner keep a nice stretch and squeeze while performing this legs workout at home.