It’s no secret that working out is important, but finding the time or money to go to a gym can be tough. And even if you do have a membership, sometimes you don’t feel like dealing with the crowds. That’s why at-home workouts are so great – you can do them in your own living room without any extra equipment or memberships.
And as it turns out, you don’t need much more than your body weight to get a good workout in. So if you’re looking for a way to fit without leaving the house, here are some great at-home leg workouts that will help tone and tighten those muscles. All you need is about 30 minutes, a little bit of space, and your body weight.
Contents
Squats
Squats are one of the best leg exercises you can do without weights or special equipment. Stand with your feet hip-distance apart and reach overhead to touch your palms together. Keeping your arms in this position, crouch down as if you’re about to sit in an imaginary chair for three counts before returning to standing for another three counts. Your thighs should be parallel with the floor at the lowest squat point; remember to keep your knees above your ankles and don’t allow them to go past your toes throughout the move. Repeat 15 times. If you want to increase the challenge, try holding two dumbbells in front of you while performing these squats later on.
Side Leg Raises
Start by lying on your right side with both legs extended behind you. Brace yourself by keeping your right-hand flat on the floor while holding dumbbells in both hands or simply resting them at your side. You can keep your left arm outstretched if it’s comfortable, but if that feels uncomfortable, feel free to bend it and rest your forearm on the ground for added support.
Keeping your feet together and legs straight, simultaneously lift the top leg up as high as possible without allowing it to rotate inward or outward (this should be a straight line from heel to hip), hold for two counts before returning to starting position. Repeat 15 times on each side if using no weights; add additional challenge by holding dumbbells in each hand while performing these side leg raises later on.
Glute Bridges
Lie flat on your back with your knees bent and your feet hip-distance apart on the floor. Place dumbbells (start with 2 lbs.) in both hands, palms down, and hold them at arm’s length by your shoulders. Without moving your hips or lower back, lift your glutes up so that it forms a straight line between your knees and shoulders, squeezing tight for two counts before returning to the starting position simultaneously while lowering the weights. Repeat 15 times. To increase the challenge, try holding one leg out straight for this entire exercise.
Lunges
This is another great leg exercise that only requires your own body weight. Stand with your feet hip-distance apart and your arms at your sides. Step forward (wide steps for increased difficulty) and lower yourself until both knees are bent to 90 degrees, making sure to keep your front knee directly above your ankle and behind the toes of your back foot.
Your torso should be upright throughout this move; don’t allow it to lean forward or backward. Hold for two counts before stepping up (heels together) and repeating on the opposite side. Repeat 15 times on each side if using no weights; add additional challenge by holding dumbbells in each hand while performing these lunges later on.
Wall Sits
Stand with your back against a wall and your feet 3-4 inches away. Spread your legs so they are slightly wider than hip-distance apart, keeping them turned out equally so that if you drew lines from the center of each heel to the center of each side wall behind you, those lines would be parallel. Fold at the waist and slide down until you’re sitting, thighs parallel to the ground (the deeper you go here, the more challenging this move becomes), for three counts before standing back up for three counts. Repeat 10 times if using no weights; add additional challenge by holding dumbbells in each hand while performing these wall sits later on.
Calf Raises
Stand with your feet hip-distance apart and facing forward. With weights in both hands at your sides, bend forward at the waist, so your torso is parallel to the ground with your arms hanging straight down toward the floor without allowing them to touch it. Rise up on toes for two counts before lowering back down to starting position. Repeat 15 times if using no weights; add additional challenge by holding dumbbells in each hand while performing these calf raises later on.
Squat Jumps
Stand with your feet hip-distance apart, arms extended at your sides. This is the starting position. Now lower yourself into a full squat by bending your knees and sitting back at the hips as if you’re about to sit in an imaginary chair for three counts before explosively jumping up as high as possible while reaching overhead for two counts. Land softly back into the squatting position for two counts before repeating this explosive move for 10 reps.
Conclusion
One of the biggest challenges for people who want to work out is finding time and space. If you don’t have access to a gym membership or weights, there are still plenty of leg workouts that you can do at home! All you need is your body weight and some low-impact moves like squats, lunges, side leg raises, calf raises, and squat jumps. Try these exercises in your living room with nothing more than a wall (or chair) for support, or add additional challenge by wearing ankle weights or holding dumbbells while performing them later on. Remember, 15 reps per exercise equals one set; three sets total will provide an excellent workout without any equipment necessary!
