Keeping your leg muscles strong is key to a good physique. After all, there’s no point in working out your abs or backs if your legs aren’t great. So, if you’re thinking about how you can work out properly without heading to the gym, you’ve come to the right place.
Work commitments, family, weather, or vacations, all of these things will come from time to time, and you may not be able to get to the gym. To help you on such days, here are the six best leg workouts at home you can try without any equipment.
Whenever you’re tying your shoelaces, you’re performing a lunge. So, all this time, you’re performing lunges without even knowing it. Lunges are a great home workout if you can’t go to the gym. This great workout works your glutes, hamstrings, calves, and quadriceps.
Here’s A Proper Way To Perform Lunges
- Stand up tall on a flat surface.
- Now place a foot forward until your leg forms a 90-degree angle. Your front knee should go beyond your toes and your rear knee, parallel to the ground.
- Lift your front leg to reach the starting position.
- Switch between legs until you’ve done 12 to 14 reps on each leg.
You know how to do a squat, and it is very basic. But you can add more intensity to the workout by doing it on a single leg. It adds stability and balance to the traditional squat.
Here’s How You Can Perform Single-leg Squats
- Stand on your right foot. Place your left leg out and hold it in front of your torso. You can keep your arms on your side or at the front for more balance.
- Push your hips back and lower into the squat position. Lower enough so that your hips remain parallel to the ground.
- Squeeze your glutes and push to your right foot to stand up. Keep your left leg up.
- Perform three sets of 10 to 15 reps on each side.
You can include toe taps as a part of your cardio or strength workout. Since the pace at which you tap can vary, it can range from low to high-intensity activities.
How You Can Perform Toe Taps
- Stand in front of a platform, step, or a Bosu ball at least 12 inches tall. Keep your arms at the sides.
- Raise your right foot and place it on the platform. Your foot should be angled rather than flat. But your left foot should be flat on the ground.
- Push off the floor with your left foot and swap your legs in the air. Your left foot should be on the platform and your right foot on the ground.
- You can move your arms alternate to your legs as you do while running.
- Speed up the pace and alternate between your right foot and left.
A wall sit is a real quad burner. It works the muscles in front of your thighs. Though it is a straightforward exercise, most people still do it wrong.
Here’s How You Can Perform A Wall Sit Properly
- Stand while keeping your back straight against the wall. Your feet must be shoulder-width apart.
- Now slowly lower your back down the wall till your thighs are parallel to the ground.
- Your knees should be directly above your ankles to adjust your feet accordingly.
- Hold the position for 40 to 60 seconds.
- Move up and stand back to the starting position.
- Now rest for 20 to 30 seconds and repeat the exercise three times.
- As you get comfortable with the workout, increase the time by five seconds to build more strength.
Squat jumps improve agility and power. These are great to include in a home workout routine.
Follow These Steps To Perform It Correctly
- Stand with knees slightly bent and feet shoulder-width apart.
- Bend your knees to enter a squat position.
- Now push your body up the floor, extending through your legs. With legs fully extended, the feet will be a few inches off the floor.
- Control your landing through the foot and lower into the squat for another power-packed jump.
- After landing, immediately repeat the next jump.
You will feel the burn in your hamstrings and glutes when you do the glute bridge correctly.
Here’s How To Perform It Properly
- Lie with your face up on the floor, knees bent and feet flat. Place your arms at the sides with palms down.
- Push your hips up the ground until the hips, shoulders, and knees form a straight line.
- Hold your position for a couple of seconds before lowering it down.
- Do two sets of ten bridges for significant impact.
The Bottom Line
You don’t have to compromise with your leg workout routine just because you can’t go to the gym. You can perform these exercises in less space and without any equipment. Make sure you maintain proper form while working out and start slow. Don’t strain your body if you’re just a beginner. Remember, quality matters, not quantity.