It is well-known that the gym is not always an option when you want to exercise. Just because you cannot get to the gym does not mean that you would not exercise for that day. Various types of exercises can be done while at home or anywhere else, including the gym. You can perform varieties of leg workouts while at home and still derive the maximum affects you would have gotten from the gym. Your legs must always be exercised to ensure that you can perform some particular activities. Even if you do not have enough workout equipment, these exercises are easy and feasible to attain. For some of these exercises, you would require a mat and a weight. While for others, these materials are not needed.
Creating your at-home leg day
In the following workout routines, you would be needed to include lunges, squats, and even deadlifts. Each of these workout routines has its variations, which can intensify the basic workout routines. These exercises have a significant effect on the muscles of your quads, glutes, and even your hamstrings. Your legs must be not only implemented on but instead work on other parts of your lower body too. By inculcating compound exercises to your workout routine, you would be able to work on your body’s different muscles consecutively. This entails that you work on various muscles and burn numerous calories under a short period. By including resistance bands, bodyweight routines, and even eights, you develop and increase your muscle and overall body strength. You must perform varieties of leg workouts for at least two to three times every week to ensure that your legs recover from the exercises. By observing the muscle recovery period, your legs would increase in strength and not sustain injuries. You can incorporate the number of sets and reps you wish to perform each workout routine to fit your lifestyle.
Leg Workouts with Weight
This workout routine entails the use of any object that weights to pull your body. You can use a dumbbell, kettlebell, or even any other type of object with enough weight. These exercises include:
Goblet Squat: 3 sets of 12 reps
This is a well-known leg workout routine. It is known for the development and strengthening of the muscles of the leg. To perform this workout, begin by grasping the weight in the front of your torso while standing with your feet placed apart. Push your hips backward and lower them downwards in a sitting position. Raise your chest while placing your hips below the knees. Pull your weight into your heels while tightening your glutes, then return to your starting position. Repeat this procedure for ten to twelve reps to get the best results. This workout routine affects your quads and even your glutes.
Pendulum lunges: 3 sets of 10 reps
This is another superb leg workout which not only develops the muscles in your legs but also strengthens it. To perform this exercise, begin by grasping the weight in front of your torso, positioning your body in a lunge form using your right leg, and putting your left leg in a stationary position until you are done with a particular rep. Place the weight in your heel while pushing your heel to rise and return to a lunge position using your right leg. Perform all your sets on a particular set before switching to your other leg. Repeat this procedure for eight to ten reps to get the best results. This workout routine has effects on your calves, glutes, and even your hamstrings.
Romanian deadlifts: 3 sets of 12 reps
Romanian deadlifts are well-known to increase and strengthen the muscles of your legs. To perform this exercise, begin by maintaining a standing position with your feet wide apart and, at the same time, grasping weights in both hands. Bend your knees and pull your hips backward. Ensure that your abs are tightened, and your hips are pulled backward till you feel a stretching in the parts of your hamstrings. Tighten your glutes throughout this workout routine. Return to your original position and repeat this procedure for ten to twelve reps to get the best results. This exercise works on your core, hamstrings, glutes, and even the upper part of your back.
Step-ups: 3 sets of 10 reps
Step-ups are one of the best exercises known to strengthen and develop the muscles of your legs. They aid in keeping your legs fit and active. To perform this workout, begin by locating a stool that you can step on. Grasp a set of weight towards your torso while raising your right foot upwards and putting it on the box. Ensure that your torso and shin are straightened out in a vertical position. Endure that you are in control while returning to your original position. You must begin by kneeling and stepping your foot forward and rise. After this, return to your original position. Repeat this procedure for eight to ten reps. This exercise works on your calves, glutes, the lower part of your back, hamstrings, and your abs.
Weighted hip bridges: 3 sets of 12 reps
These are a superb type of workout routine that aids in strengthening and developing your legs’ muscles. To perform this workout routine, begin by lying with your back on the ground while your body is facing upwards. Ensure that your knees are bent, and your feet are placed firmly on the ground. Position your body so that your hands can reach out to your leg. Grasp a kettlebell or dumbbell in the front of your hips. Squeeze your abs and glutes while pushing your weight into your heels. Raise your hips till it is in a parallel position with your shoulders. Gradually reduce your hips to the ground. Return to your original position and repeat this procedure for ten to twelve reps to get the best results. This exercise has immense effects on the core, glutes, hip abductors, obliques, and even the hamstrings.
Leg Workouts using Bodyweight
For this particular set of workouts, you would only require your Bodyweight. These exercises are just as practical as the rest as they can increase your strength, muscles, and even your level of endurance. These exercises include:
Jump squats or air squats: 3 sets of 10 reps
This is a beneficial workout routine that affects your legs and your hamstrin
gs and glutes. It is a superb workout that ensures that the muscles of your legs are well strengthened and developed. To perform this exercise, begin by standing with your feet placed wide apart from each other. Pull your hips backward and then downwards to perform this workout routine. Ensure that your torso is kept up, and your knees are ready to be bent. Push your heels forward to form a standing position. You can decide to jump to increase the intensity of this workout. Perform this exercise for eight to ten reps to get the best results. This exercise works on your core, hamstring, quads, and the lower part of your back.
Hip bridges: 3 sets of 12 reps
Hip bridges are one of the superb bodyweight exercises which are sure to give you your desired results. To perform this exercise, begin by lying on the ground with your back against the floor and your body facing upwards. Ensure that your knees are bent, and your feet are placed firmly against the floor. Maintain a position at this moment it would be feasible that you can reach your feet with your fingers. Squeeze your abs and glutes while pushing your Bodyweight into your heels and raising your hips to a parallel position with your shoulders. Gradually return your hips to the ground and repeat this procedure for ten to twelve reps to get the best results. This exercise works on your hip abductors, glutes, abs, obliques, and even your hamstrings.
Reverse lunges or jumping lunges: 3 sets of 10 reps
This is another superb bodyweight exercise that is sure to develop the muscles of your legs effectively. To perform this exercise, begin standing with your left foot positioned in a lunge pattern and your right foot placed flat on the ground. Ensure that your chin and torso are straightened and positioned in a vertical form. If you want to perform a jumping lunge, move quickly from the down of the lunge while exchanging your feet midair and having control of your landing. This exercise affects your glutes, quads, core, hip muscles, calves, and even your hamstrings.
Single-leg deadlifts: 3 sets of 15 reps
This is a workout routine that entails the strengthening and development of the muscles of your legs. To perform this workout, begin by putting your feet on the floor while lowering your hips. Ensure that your shoulder and hips are placed in a corresponding position to each other. Tighten your glutes while you push your legs backward and then return to the original position. This exercise works on your glutes, abs, ankles, and hamstrings.
Conclusion
You must exercise your legs at least three times a week to develop strong legs. There are various types of leg workouts that are certain to develop your legs. These workouts include goblet squats, pendulum lunges, hip bridges, and many more.
COMMENTS