Perform a simple leg workout at home to complete your workout. Working out makes you look good and feel good. You create routines for yourself to build your abs and arms. However, the legs are often the most ignored part.
Having a well-built upper body, but not strong legs beat the purpose of working out. Leg workout helps shape your glutes, calves, hams and quads. They also help you to strengthen your core and arms.
They help with muscle growth and help get rid of unwanted fat. They help avoid injuries while working out or while performing day-to-day activities.
Want to improve flexibility, stability and balance? Leg workout at home is perfect for you. Stronger legs help improve cardio training and make them more fulfilling.
It also helps with weight-loss and back pain. For this workout, you don’t need any special equipment other than a chair and yourself.
Here is a simple leg workout at home for beginners.
1. Front Lunges
Front lunges target your thighs, hips and butt. If done the right way they also help burn belly fat.
For front lunge, you need to stand with one leg ahead of the other. For now, your right leg is in front of your left leg. Your body is straight, shoulders are erect and you are looking ahead.
With your hands on your hips, bring your body down so that your left knee is facing the floor and your right knee is facing in front. You will be creating right angles with your legs.
Make sure you are not leaning forward or bending backwards too much. Do this for 10 repetitions on the right side, switch legs and repeat.
2. Walking Lunges
Walking lunges help improve balance, stability and flexibility. They also help improve spine mobility.
Stand with your right leg in front of your left leg. Lunge forward on your right leg keeping your back erect and let your left knee touch the ground lightly. Bring yourself up so that your legs are together and you’re standing straight. Now lunge forward on your left leg so that your right knee touches the ground lightly. Stand up straight by bringing your right leg ahead to your left leg.
Repeat this 10 to 12 times.
3. Side lunges
Side lunges workout your inner and outer thighs and can help get rid of cellulite. Your movement is from side to side so it helps your glutes, hamstrings and quads and adds more variation to your workout.
Stand with your legs apart and toes facing forward. Join your hands and link your fingers. Bend your right leg towards your right side so that your knee is facing forward. Your left leg has to be straight and your butt has to be out. Let your body lean forward but don’t slouch.
Come back up and then bend your left leg towards the left side.
Your toes have to be pointed forward at all times. Do side lunges 8 to 10 times.
4. Reverse Lunges with Knee lifts
Reverse lunges work your core, glutes and hams. Reverse lunges are better than front lunges.
For the first position, stand with your feet together and hands on your hips. Bend your left knee and place it behind to get into the lunge position. Now bring your left leg up so that it is at a right angle. Bring it down back to the first position. Repeat this exercise with your right leg.
You can also keep your hands behind your head. Make sure that your torso and shoulders are erect. Remember to breathe.
These different variations of lunges help activate your leg muscles and are perfect for leg workout at home.
Squats are amazing because they work out your calves, hamstrings, butt, quadriceps, lower back and abdominal muscles.
Squats are similar to sitting on air. You need to stand with your feet apart and your hands in front of you. Keep your toes facing ahead.
Keep your back erect and bend your knees at a 90-degree angle. Hold this position and come back up.
Make sure your knees don’t bend inwards. Don’t slouch or bend your back. Try to perform at least 10 squats in a day. If not, do as many as you can while focusing on your form.
6. Squat Jumps
Squat jumps take squats up a notch. They aren’t tough to perform once you get into the motion.
Get into a squat position with your knees behind your toes. Push through your heels and jump straight up and as high as you can. You can land back into a standing position. Once you get the movement sorted you can land back into squat position and jump. Try to perform at least 5 jump squats in a set and increase as you practice more.
Jump squats are good for all your leg muscles and for your core. They also help burn more calories.
For this exercise, find a chair, bench or even stairs.
Stand in front of the bench and place your right leg on the bench. Push on your right leg so that your left leg gets lifted up. Place your left leg on the bench. Now you are standing on the bench. After that place your right leg down and then bring your left leg down. Switch your legs and repeat it. Do 10 step-ups in a day on each side.
Step-ups help improve symmetry as it works out each leg individually. It also helps burn calories and step-up your heart rate.
Plank helps workout every part of your body. It helps strengthen your core muscles and leg muscles.
Lie on your front. Get on your forearms and place them below your shoulders. Keep your feet at hip-width and make sure that you aren’t arching or curving your back. You should be able to form a straight line from your shoulders to your toes. Hold this plank for at least a minute. Focus on your breathing and form.
A bridge is good for leg workout at home as it works out your hips, hams and buttocks. It also helps in a complete body workout.
Lie down on your back with your feet on the ground and knees bent. Place your hands at your side. Lift your torso, hips and thighs to form a line from your shoulders to your knees. Hold this position and breathe. Bring yourself down and repeat the bridge.
10. Single-Leg Raises
Lie down on your back with your hands to the side and knees bent. Stretch out your left leg and raise your right leg straight up. Hold this position. Then switch the legs by bringing your right leg down and putting your left leg up.
Keep your core engaged at all times. Repeat this exercise 10 times on each leg.
You can also raise both your legs at the same time.
11. Inner Thigh Raises
Inner thigh raises or lifts help to tone your thighs and improve core balance.
Lie down on your side with your legs stacked and place your weight on one forearm. Cross your top leg over the bottom and place it beside your thigh. Raise your bottom leg as much as you can and bring it down. Repeat this at least 10 times. Switch sides and do these raises.
12. High Knee Toe Taps
These work out all the muscles of your legs.
For this, stand straight with your legs at hip-width and hands on your hips. Lift your right leg at 90-degree angle and stretch it ahead to touch the ground. When you touch the ground, tap it thrice, bring your knee back at 90-degree and bring it down. Repeat this exercise with the other leg.
Burpees raise your heart rate and work out every part of your body. It’s a good cardio workout. It gives a good leg burn which enhances your leg workout at home.
Stand straight, lift your hands above your head and touch the ground. Kick your legs back into a tall plank position. Jump back in or walk back in and then stretch your hands up and jump. This is one burpee. Do at least 3 to 5 burpees in a day.
Leg workouts are a perfect precursor to upper body workouts as they can be grueling and require mental commitment. You need to be aware of your form while working out. As these exercises don’t require equipment, this leg workout can be performed at your own time and pace. You need to integrate a complete balanced body workout in your day to help your body look more symmetrical.
Consult a doctor before performing the exercises if you have knee concerns or health-related issues.