If gyms are not an alternative, leg workouts at home can be a great option for you. Maintaining your leg muscles’ strength is essential to get between points A and B and to perform other important activities in your daily life.
This article introduces 13 leg exercises you can do at home without equipment.
I. HOW TO DO LEG WORKOUTS AT HOME WITHOUT WEIGHTS OR MACHINES?
- A quick and easy method to do exercises for legs with no equipment is to make them feel more challenging. You can try single-leg exercises. Single-leg exercises, also known as unilateral movements, require you to depend on the strength and power of one leg for an action. It means that they can be more intense than bi-lateral moves (moves that are performed using the legs in tandem).
Therefore, adding leg workouts at home like glute bridges with one leg and single-leg calf is easy to increase your strength.
- It is also possible to increase the difficulty of exercise with your body weight by adding rapid movement. Leg workouts such as pop squats or jump lunges can be beneficial to work your legs, enhancing your endurance and possibly adding a small quantity of cardio.
- While doing bodyweight leg workouts, it is crucial to include hinge variations like good mornings and squats variations like lunges. Hinge exercises are designed to target the rear part of the legs (including your glutes and hamstrings). In the meantime, squats primarily concentrate on the side of your legs (including the quads).
Therefore, by incorporating both types of exercises, rather than simply focusing on one, you will be able to increase the strength of your legs and have more complete at-home leg workouts without weight.
- Remember that if your goal is to build up serious muscle and strength, more than exercise with body weight is required. “Our muscles can only grow and strengthen if they are overloaded,” Fagin states. The majority of the time, that overload results from adding weight. However, bodyweight exercises are great for building the endurance of your muscles and strength, Fagin says. They also provide an excellent way to work on your posture, as you do not have to think about equipment or weights and can focus instead on your technique.
II. WHAT IS THE HARDEST LEG MUSCLE TO WORK?
It is difficult to pinpoint the most challenging leg muscle to train because it can vary between individuals. In general, people have difficulty working small muscles. The gluteus medius is a more minor but significant muscle in the lower body.
Glute med muscles are one of the crucial muscles located in your lower body responsible for stabilizing your hips. If people are weak in the glute med, they usually have hip and back discomfort, which can get worse.
Therefore, in general, paying attention to your glutes or your glute meds is essential. Targeting your glutes with diagonal or side-to-side exercises, such as curtsy and lateral lunges, is possible. You can also accomplish the task with simple but efficient glutes exercises.
III. 13 LEG WORKOUTS AT HOME WITHOUT WEIGHTS
3.1. Deadlifts on one leg.
Three sets of 15 reps for each leg.
The leg exercise is practical for improving your leg strength.
How to do:
- The best way to start is with your left foot on the floor.
- Extend your arms outward by hinging your hips at your sides and with a slight bend in your left knee, and then push your right foot back.
- Concentrate on keeping your shoulders and hips in line.
- Bend your back ankle and push your heel against the wall in front of you.
- Inhale your glutes and push your right leg forward
- Returning to your starting position.
Muscles to be targeted: Hamstrings, glutes, ankles, as well as the core
3.2. Step-ups – Easy leg workout at home
Three sets of 15 reps per leg
How-to do:
If there is an exercise bench or a box to take a step on:
- Raise your right foot and put your foot on top of the box.
- Keep your chest straight and right shin in a straight line
- Push into the right heel, then climb up on the box.
- Be sure to keep control as you return to your starting position.
If there is no box or other object, you can stand on:
- Kneel and then step your right foot forward, then stand.
- Return to the kneeling position.
Muscles targeted: Glutes, calves, hamstrings, and the core.
3.3. Hip bridges.
Three sets of 12 reps
How to do:
- Lay on your back with your knees bent and feet in a straight line to the ground.
- You ought to be able to touch your heels using your fingers.
- Core brace, squeeze glutes, push them into heels,
- Lift your hips until your hips, shoulders, and knees are aligned.
- Lower your hips slowly towards the ground.
Muscles targeted: Glutes, hip adductors, hamstrings, core, and Obliques.
3.4. Jump lunges or reverse lunges.
Three sets of 10 reps
The leg exercise at home is straightforward..
How to do:
Start standing.
Move your left foot back into a lunge,
Ensure your right foot is flat, your right shin straight, and your chest lifted.
Move the left foot forward,
Repeat the same on the right.
How to do a jump lunge:
Jump quickly from the base of the lunge shifting your feet into the air and controlling the landing. This advanced version of jumping includes stability and cardiovascular exercise.
Muscles targeted: the quads, glutes, hamstrings, calves, core, and hip stabilizing muscles.
3.5. Jump squats or air squats.
Three sets of 10 reps
This exercise is effective leg workouts at home.
How to do:
- Stand with feet about a few inches from hip width.
- Move hips forward and then down.
- Keep your chest upright and your eyes on your hips breaking beneath the knee crease.
- Inhale into heels and stand (or leap back up as jumping can increase the intensity and calories burned).
Muscles to target: Quads, hamstrings, lower back, the core
3.6. Step-outs with bands.
Three sets of 10 reps for each leg.
How to do:
- Place the band just beneath your knees.
- Bring your hips back to a squat and keep your chest straight.
- While keeping your feet away from your hips, take a left foot out, then return to it.
- Repeat the same exercise on the left side.
Pro advice: For this at home leg workout, a resistance band can be worn around the ankles with a lower resistance. However, it must be worn above the ankle when it is a more vigorous resistance. The band you are wearing on the ankles could cause knee pain and increase the risk of injury.
Muscles targeted: Glutes, calves, hips, hamstrings and quads.
3.7. ISO Banded knee bridge drive-out.
Three sets of 15 reps
How to do:
- Place the band over your knees.
- Lay on your back with your knees bent and feet down on the floor.
- You should be capable of touching your heels using your fingertips.
- Firm your core, squeeze your glutes, push your heels
- Lift your hips until your shoulders, knees, and hips are aligned.
- At the end of the bridge, push your knees to the side and then bring them back.
- Then slowly lower them toward the ground.
Muscles to be targeted: Glutes, hip adductors and hamstrings, core, and the obliques
3.8. Single-leg banded Romanian deadlift. At home leg workouts
Three sets of 15 reps for each leg
How to do:
- Start with your left foot on the ground. Keep the other portion of your band with your right hand and put the band beneath your left foot.
- While hunched over your hips and bending a little in your left knee, pull your right foot forward.
- Keep your shoulders and hips aligned with the back heels.
- Relax your ankle and press your heel against the wall in front of you.
- Inhale your glutes and push your right leg forward
- Returning to your starting position.
Muscles targeted: Glutes, hips, hamstrings, and the core.
3.9. Touchdown Jacks. Simple leg workouts at home
This leg exercise at home is easy to do. Three sets of 12 reps (alternating sides)
How to do:
- Stand tall with the band directly under your knees.
- Make knees extend like you are performing a jumping jack into a squat.
- Place feet on hips that are not in the way.
- Bring your hips back, then rest your left hand.
- Re-join your feet and repeat the motion by touching the floor with your right hand. Repeat until you have completed the reps.
Muscles targeted: the core glutes, calves, and core.
3.10. Air squats with bands –
Three sets of 12 reps
How to do:
- Place the band between your knees.
- Keep your feet about the hips.
- Move your hips back and down, just like sitting in a chair.
- Keep your chest straight and keep your eyes on your hips breaking beneath the knee crease.
- Intensify your heels, squeeze your glutes, and then stand up.
Muscles targeted: the Glutes quads, hip abductors, and glutes.
3.11. Squat to Curtsy Lunge – Leg workout at home
- Start by placing your feet hip-width apart with your core engaged and your hands at chest level.
- Squat down by hinging at your hips, bringing your hips back, and then bending your knees until your legs are in line with the floor.
- When you are standing, put your right foot in front of your left leg, putting it diagonally and then behind you.
- Squeeze both knees, then slide into a curtsy squat, ensuring your hips are tucked in and your core is in place.
- Return to the starting position and perform a second squat
- Repeat the lunge with the opposite side. That is a single repetition. Keep alternating.
3.12. Weighted hip bridges.
Three sets of 12 reps
How to do:
- Sit on your back, knees bent, feet laid flat on the ground.
- You should be in a position to be able to touch your heels using your fingers.
- You can hold a kettlebell, dumbbell, or another object between your hips.
- Core brace, squeeze glutes, then push your heels into the floor
- Lift your hips until your hips, shoulders, and knees are aligned.
- Then slowly lower your hips toward the ground.
Muscles targeted: Glutes, hip adductors and hamstrings, core, and Obliques.
3.13. Goblet squats.
Three sets of 12 reps
How to do:
- Keep the object or weight in front of you
- Stand with feet outside the hip width.
- Drive your hips back and down like you are sitting in a chair.
- Keep your chest straight and keep your eyes on your hips, snapping beneath your knee’s crease.
- Push into heels, squeeze glutes.
- Then stand up.
IV. BENEFITS OF LEG WORKOUTS AT HOME WITHOUT WEIGHTS
It is still possible to squat, lean, and hinge without weights. When you are not weighed down by barbells or other fixed loads and equipment, you will be able to spend more time exercising in a variety of motions, which is crucial for a complete workout. Besides, it helps increase your fitness and replicates the movements you do in the real world outside of your program. You will be able to leap without weights dragging you down, accelerating your workout’s pace and increasing your workout’s intensity.
One of the most important aspects of leg workouts at home without weights is to switch the heavy weights for higher volume. When you increase your reps, you will be able to push your lower body through the longer sets and build up your endurance. Increase your heart rate by setting the timer, using challenging protocols, and reducing the time you rest. Most importantly, no squat bench or squat rack to rest on could aid in breaking the bad habits of distraction during workouts.
However, those benefits are not the most appealing aspect of following an exercise routine based on body weight. It is possible to do these leg workouts from anywhere: your living space in a hotel suite, or even a park, as long as you have six feet of flooring and an elevated area functional. These at-home leg exercises are the most effective leg-burners, with no excuses.
V. CONCLUSION
Experts suggest performing an exercise routine on your legs for between 4 and 6 weeks to get optimal results and benefits. It is crucial to keep working out to keep the strength training process going.
Speaking with a fitness expert is also beneficial, especially if you are new to the fitness game. The consultation can ensure you are performing the right exercises for your body type, abilities, and desired goals.
