Going to the gym is not an absolute necessity to effectively work the leg muscles and bring about significant changes in strength and fitness.

One of the most practical pieces of resistance you can have is your own bodyweight. The great thing about bodyweight training is that the workout can be done literally anywhere, without the need for additional equipment.

This article will provide 10 different leg workouts that can be done at home to develop fitness and improve the strength and function of the glutes, hamstrings, quads, adductors, abductors and calves.

Table of Contents

10 Home Based Leg Workouts

This section will break down the technique for each exercise used in the 10 workouts below so you can exercise safely and effectively.

1. Squats

Begin with feet slightly wider than hip-width apart and turn toes out
– Before starting the squat, lift the chest, pull the shoulder blades back and down and engage the core muscles
– Lower the body by keeping the hips and bending the knees
– Powerful drive through heel to propel body back to standing

2. Squat Jump

– Assume the same starting position as in a traditional squat
– Descend into a squat and then quickly and powerfully drive up into a jump
– Aim to get as high as you can
– Focus on a soft landing and use the force generated by the landing to propel you into the next squat jump

3. Reverse Lunge With Knee Lift

– Begin with feet directly under hips
– Drive chest high, squeeze between shoulder blades and keep core tight
– Step backward and plant the foot to drop the back knee to the floor before bending at the knees
From this position, push hard with the heel of the front foot and simultaneously bring the back knee towards the chest
– Alternate between right and left sides with each rep

4. Side Lunges

– Start with feet below hips
– Keeping chest lifted, shoulders back and core engaged
– Take a big side step and bend the knee of the leading lead keeping the other leg straight
– Drop toward the floor before powerfully driving through heel to return to standing and then alternate.

5. Courtesy Lunges

– Take a hip-width stance, keeping chest up, squeeze between shoulder blades and make sure core is tight
– Take a side-to-side step around the back of the standing leg and plant the foot on the floor
– Kneel down to floor before powerfully driving heel of planted foot
– Once you stand up, alternate sides and repeat

6. Side Leg Raise

Begin by lying on your side with feet on top of each other.
From this position, while tying the core and keeping the leg straight, lift the upper leg
– Repeat for the prescribed number of repetitions before swapping sides and repeating

7. Hip Thrust

– Start in a seated position and rest the upper back against an object so that the trunk is at a 45-degree angle
– Stand with feet slightly wider than hip-width and make sure they stay behind
– Push with heels to drive hips upward and contract glutes tightly before returning to floor

8. Single Leg Glute Bridge

Begin by lying on your back and bring your feet close to your back
– Engage core muscles, lift one leg off the floor and drive hips upward through heel of other foot
– Control the descent and return to the floor. Complete the same number of reps on the other side.

9. Heel Kicks

– Start in a quadrupedal position where both hands and knees are in contact with the floor
– Squeeze the core and extend one leg while pushing it completely behind the body line
– Tightly squeeze the glute 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 chest up and squeeze core
From this position, move the knee upwards towards the chest and keep one foot on the object upwards
– Quickly switch sides as you make contact

13 leg-workout combinations you can try at home

1) Squat Workout

exercise amount rest
squat 3 sets x 15 reps 60 seconds
jump squats 3 sets x 15 reps 60 seconds

Workout 1 uses squat and squatting variations to develop strength and function of the quadriceps, glutes, hamstrings, calves and core.

2) Post workout

exercise amount rest
hip thrust 3 sets x 15 reps 60 seconds
single leg glute bridge 3 sets x 10 reps (per leg) 60 seconds
heel kicks 3 sets x 10 reps (per leg) 60 seconds

The posterior workout focuses on exercises that recruit the muscles of the posterior chain, such as the glutes, hamstrings and calves. This workout follows the same structure as the sit-up workout.

3) Lunge Workout

exercise amount rest
reverse lunge with knee lift 3 sets x 15 reps 60 seconds
Courtesy Lunge 3 sets x 15 reps 60 seconds
side lunge 3 sets x 15 reps 60 seconds

Like the previous two, the lunge workout uses three lunge variations to challenge the muscles of the legs as well as develop proprioceptive abilities such as balance and coordination.

4) Broad Legs Workout

exercise amount rest
squat 3 sets x 12-15 reps 60 seconds
hip thrust 3 sets x 12-15 reps 60 seconds
side lunge 3 sets x 12-15 reps 60 seconds

Workout 4 consists of a squat exercise, a back exercise, and a lunge exercise to comprehensively work the leg muscles. The volume is increased through additional sets and a greater number of reps to increase the challenge of this workout.

5) Plyometric Workout

exercise amount rest
high knee toe tap 3 sets x 12-15 reps 120 seconds
squat jump 3 sets x 12-15 reps 120 seconds
reverse lunge with knee lift 3 sets x 12-15 reps 120 seconds

Plyometric exercises are often used to develop athleticism, strength and power. The three exercises chosen should be performed in a plyometric manner. To perform these exercises effectively, look to generate as much speed and power as possible with each rep.

6) Unilateral Workout

exercise amount rest
single leg glute bridge 3 sets x 6 reps (per leg) 120 seconds
side leg raises 3 sets x 6 reps (per leg) 120 seconds

There is a huge advantage in developing single-leg strength. Not only will unilateral exercise build strength faster, it also helps to correct any imbalances that may exist between the right and left legs.

7) As many reps as possible (AMRAP)

exercise amount rest
hip thrust 3 sets x 60 seconds 90 seconds
squat 3 sets x 60 seconds 90 seconds
Courtesy Lungs 3 sets x 60 seconds 90 seconds
high knee toe tap 3 sets x 60 seconds 90 seconds

There’s no denying that the AMRAP workout is a challenge, regardless of your fitness level. As the name suggests, the goal is to complete as many reps as possible in a 60-second period.

8) Circuit Workout 1

exercise amount rest
side lunges 30 second 15 seconds
squat jump 30 second 15 seconds
single leg glute bridge 30 second 15 seconds

Circuit training is an excellent method of training to improve all-round conditioning and in particular develop muscle strength and endurance. Just do exercises one to four and complete as many sets as you want.

9) Circuit Workout 2

exercise amount rest
Reverse Lunges With Knee Lifts 45 seconds 20 seconds
heel kicks 45 seconds 20 seconds
high knee toe tap 45 seconds 20 seconds
side leg raises 45 seconds 20 seconds

Circuit Workout 2 is a bit more challenging because the duration of the exercise is increased from 30 seconds to 45 seconds. While the duration of rest is increased, the total work-to-rest ratio decreases, resulting in an increase in the overall challenge of the workout.

10) Superset Workout 1

exercise amount rest
One. squat
b. squat jump
3 sets of 10 – 20 reps
per exercise
90 seconds
One. hip thrust
b. Courtesy Lungs
3 sets of 10 – 20 reps
per exercise
90 seconds
One. Reverse Lunges With Knee Lifts
b. side leg raises
3 sets of 10 – 20 reps
per exercise
90 seconds

Supersets are two exercises back-to-back with no rest. For superset workout 1, complete 10 reps of both exercises A and B before resting for 90 seconds. Repeat this process for all three supersets.

11) Superset Workout 2

exercise amount rest
One. jump squats
b. single leg glute bridge
3 sets of 15 reps
per exercise
90 seconds
One. high knee toe tap
b. heel kicks
3 sets of 15 reps
per exercise
90 seconds
One. hip thrust
b. side lunges
3 sets of 15 reps
per exercise
90 seconds

Like the circuit workout, the second superset workout is a bit more demanding than the first. An additional set and a higher number of reps are performed with Workout 2 to increase the intensity.

12) Tri-Set Workout 1

exercise amount rest
One. squat
b. hip thrust
C. Courtesy Lunge
3 sets of 10 reps per exercise 90 seconds
One. side leg raise
b. single leg glute bridge
3 sets of 10 reps per exercise 90 seconds

Similar to supersets, tri-sets involve performing three exercises back-to-back, with no rest between exercises. Only once all three exercises are done can you rest for 90 seconds. The same principle should be applied to the second set of three exercises.

13) Tri-Set Workout 2

exercise amount rest
One. side lunges
b. high knee toe tap
3 sets of 15 reps per exercise 60 seconds
One. reverse lunge with knee lift
b. heel kicks
C. squat jump
3 sets of 15 reps per exercise 60 seconds

The final workout is a progression on Workout 12. In this example, both the volume and the duration of rest have been manipulated to increase the demand placed on the body. As a result of this, the power level will increase and a large number of calories will be burned.

Ideal Combinations That Can Be Done for a Week

Workouts 1-4 are designed to target specific body muscle groups and can therefore be grouped together and performed throughout the week to trigger substantial changes in leg strength.

Circuit, superset and tri-set workouts (workout 8 – 13) can also be combined together. These workouts are excellent for those who are short of time because the structure of each workout allows you to do a large amount of work in a short time period.

Finally, the unilateral, plyometric and AMRAP workouts are stand-alone and compliment other workouts. As a result, all three of these can be done separately or in conjunction with any of the other above workouts.

summary

By regularly opting for these workouts, there will be significant changes in terms of both leg strength and function and overall conditioning. However, don’t feel like you need to complete all 10 workouts, but choose the ones that best suit your goals, needs, and preferences.

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