7 Leg Exercises At Home (Video)

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Lower Body Workouts

Construct sturdy, outlined legs with this all-standing exercise: the perfect leg workouts at dwelling. Seven power coaching workouts are mixed in a strict-set format to construct power and muscle definition utilizing a set of dumbbells. Develop the quads, glutes, hamstrings, calves and thighs at dwelling in simply 20 minutes.

 

Quads, hamstrings, glutes, calves and core: we’ll hit all of it on this environment friendly all-strength, all-standing leg exercise.

These are the best leg exercises for at-home workouts, mixed in a muscle-building strict set format. Every train engages a number of decrease physique muscle tissue without delay. This not solely salves you time, but additionally will get your coronary heart charge up and will increase calorie burn.

Add these workouts to your home leg workout to construct muscle definition, improve power, and burn fats.

Don’t have dumbbells out there at dwelling? No downside: sub these bodyweight leg exercises as a substitute (no tools wanted).

two women performing a kang squat as example of leg exercises at hometwo women performing a kang squat as example of leg exercises at home

Leg Workouts At Residence FAQs

What Are The Finest Leg Workouts At Residence?

The squat (and squat variations, such because the air squat, barbell squat, goblet squat or dumbbell squat) is among the greatest leg workouts. You may also add on leg isolation workouts (or workouts that target a particular muscle group, comparable to glute exercises, quad exercises, hamstring exercises, or thigh exercises) to deal with muscle imbalances or weaknesses.

two women performing walking lunges as example of leg exercises at hometwo women performing walking lunges as example of leg exercises at home

20-Minute Standing Exercise: Leg Day

Construct decrease physique power and muscle definition with this 20-minute decrease physique exercise.

An entire leg day exercise focusing on each muscle group within the decrease physique: the quads, hamstrings, glutes, calves, and thighs.

Add this decrease physique exercise to your home workout plan 1-2 instances per week to construct and keep power within the decrease physique.

Exercise Tools:

Medium to Heavy Set of Dumbbells. I like to recommend between 5-30 lbs relying in your health stage. We used 15 and 20 lb dumbbells in at the moment’s exercise. Choice to drop weights at any time and do that exercise with simply your physique weight.

Store My Dumbbells

I’m utilizing 15-30 lb dumbbells on this leg exercise.

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woman performing a lateral lunge as example of leg exercise at homewoman performing a lateral lunge as example of leg exercise at home

Exercise Directions:

Observe together with the guided Standing Leg Workout on YouTube, led by licensed private coach, Lindsey Bomgren. 

Your Exercise Seems to be Like This:

  • 7 Leg Workouts At Residence
  • Timed Intervals (40 seconds of labor per train, adopted by 20 seconds of relaxation)
  • Strict Units (repeat every transfer x2 back-to-back earlier than transferring on to the subsequent train)

Exercise Define

  1. Uneven Rack Squat
  2. Kang Squat
  3. Single Leg Deadlift
  4. Strolling Lunge
  5. Lateral Lunge and Rotational Lunge
  6. Heels Up Squat
  7. Deadlift Clear and Entrance Squat
two women performing a lateral lunge as example of best leg exercisestwo women performing a lateral lunge as example of best leg exercises

7 Finest Leg Workouts At Residence

Uneven Rack Squat

Targets: Glutes, hamstrings, quads and core muscle tissue.

two women performing an uneven rack squattwo women performing an uneven rack squat

How To Do Uneven Rack Squats

  1. Stand with toes hip-width aside, knees barely bent. Maintain a dumbbell in every hand.
  2. Maintain the dumbbell in your left hand by your left aspect, and the dumbbell in your proper hand in a entrance rack place at your proper shoulder.
  3. Along with your weight in your heels, sit your hips again as you decrease right into a squat, striving for a 90-degree angle in each knees.
  4. Then, drive by your heels, squeezing your glutes to face tall.

Kang Squat

Targets: Glutes, hamstrings, quads, erector spinae, decrease again and core muscle tissue.

This compound leg exercise is a good multi-joint motion, involving each the hip and knee joints.

two women performing kang squats as example of dumbbell leg exercisestwo women performing kang squats as example of dumbbell leg exercises

How To Do Kang Squats

  1. Begin in a standing place, toes hip-width aside or barely wider, core engaged. Place one dumbbell horizontally behind your head, resting in your higher again and shoulders. Maintain every head of the dumbbell with one hand.
  2. With a slight bend in your knees, hinge ahead on the hips till your torso is parallel to the bottom, otherwise you really feel a stretch within the hamstrings. Core is engaged and the backbone is impartial, maintaining the again flat.
  3. Then, decrease down right into a squat, pushing your hips again and down till your hips align together with your knees (making a 90-degree angle together with your hips and knees). Knees push out in direction of your outer three toes.
  4. Then press by your heels to face tall, returning to the beginning place.

Single Leg Deadlift

Targets: The posterior chain (bottom of physique) — glutes, hamstrings, decrease again and core muscle tissue.

The only leg deadlift, or single leg Romanian deadlift, is a unilateral leg exercise that may also problem your steadiness and have interaction your deep core muscle tissue.

two women performing single leg deadliftstwo women performing single leg deadlifts

How To Do Single Leg Deadlifts

  1. Begin standing with toes hip-width aside, knees barely bent. Maintain a dumbbell in every hand in entrance of you at your thighs, palms going through in in direction of your physique.
  2. Switch your weight into your proper foot and kickstand or float your left foot off the bottom. Balancing in your proper leg.
  3. Along with your proper knee bent, hinge at your hips, extending your left leg lengthy behind you. Push your glutes again in direction of the wall behind you, reducing the dumbbells alongside the entrance of your thighs.
  4. Decrease till you’re feeling a stretch in your proper hamstring (again of your standing leg) on the backside of this motion. Vary of movement appears to be like totally different for everybody.
  5. Then drive by your entrance proper heel, squeezing your glutes and hamstrings to push your hips ahead and stand tall, returning to a standing place. Convey your floating again left leg as much as meet your proper leg once more.

Modification: Kickstand your non-working leg slightly than floating it. Hold 80% of your weight in your entrance leg and 20% in your again toes.

Strolling Lunges

Targets: Legs, quads, glutes, hamstrings, inside thighs and core.

Strolling lunges are a dynamic motion that enhance steadiness and coordination along with constructing decrease physique power.

two women performing walking lungestwo women performing walking lunges

How To Do Strolling Lunges

  1. Begin by standing behind your area, toes hip-distance aside. Maintain a dumbbell in every hand, palms going through in in direction of one another (hammer curl grip).
  2. Step your proper leg ahead right into a entrance lunge, dropping your again left knee down in direction of the bottom as you decrease your hips till each knees attain a 90-degree angle, entrance thigh is parallel to the ground.
  3. Drive by the entrance proper heel to face tall and slightly than stopping on the prime, instantly step your left leg right into a entrance lunge. Drop your again proper knee down in direction of the bottom as you decrease your hips till each knees attain a 90-degree angle, entrance thigh parallel to the ground.
  4. Repeat alternating entrance lunges as you progress ahead in a strolling movement.

Modification: Keep in place, performing alternating reverse lunges as a substitute of strolling lunges.

Lateral Lunge and Rotational Lunge

Targets: Legs, glutes, quads, hamstrings, hip adductors, knee and ankle joints, decrease again, shoulders and core.

The rotational lunge (or cossack squat) improves hip, knee, and ankle mobility. It additionally will increase flexibility within the hamstrings and adductors (inside thighs).

two women performing lateral lunges and reverse lungestwo women performing lateral lunges and reverse lunges

How To Do Lateral Lunges and Rotational Lunges

  1. Stand with toes hip-width aside, knees barely bent. Maintain one dumbbell at your chest between each palms, goblet-style.
  2. Step your proper leg out to the aspect as you push your hips again, bending your proper knee whereas leaving your left leg straight. Consider performing a single leg squat together with your proper leg whereas your left leg stays straight. Knees and toes are pointing ahead. This can be a lateral lunge.
  3. Then, drive off your proper foot to reverse the motion, pushing again to middle.
  4. Step your proper foot again, rotating your proper toes and each hips 90 levels to face the suitable wall. Left toes keep going through the entrance of the room.
  5. Bend your proper knee and sit again in direction of your proper hip, maintaining your left leg straight. Take into consideration performing a single leg squat on the suitable aspect. Left toes pop off the mat (toes up in direction of the ceiling).
  6. Then, drive off your bent proper leg to reverse the motion, standing tall and going through the entrance of the room.

Heels Up Squat

Targets: Leg muscle tissue, quads, glutes, hamstrings, inside thighs (hip abductors), chest and core.

two women performing a heels up squat as example of leg exercises at hometwo women performing a heels up squat as example of leg exercises at home

How To Do Heels Up Squats

  1. Stand together with your toes hip width aside. Maintain a dumbbell in every hand at your sides, palms going through in.
  2. Inhale as you bend your knees and sit your hips again (as if sitting down in a chair). Goal for 90 diploma bends at every knee, specializing in pushing your knees out (not letting them collapse). Hold your torso in an upright place.
  3. Exhale as you press by your heels to face tall, driving your hips ahead to return to standing place.

Modification: Carry out this transfer with toes flat on the ground if heels raised isn’t comfy for you.

Deadlift Clear and Entrance Squat

Targets: Decrease physique (glutes, hamstrings, hips, quads, calves), higher physique (trapezius, deltoids, decrease again), abs and core.

two women performing a deadlift and clean with a front squattwo women performing a deadlift and clean with a front squat

How To Do Deadlift Clear and Entrance Squat

  1. Begin standing, toes hip-distance aside and knees barely bent. Maintain a dumbbell in every hand in entrance of your thighs.
  2. Hinge ahead on the hips to carry out a deadlift, pushing your hips again as you decrease the dumbbells down alongside the entrance of your physique. Deal with maintaining your again in impartial alignment together with your neck and shoulders all through your complete motion. Hold a slight bend in your knees.
  3. Then, drive by your heels to push your hips ahead, squeezing your glutes as you come to a standing place. As you press your hips ahead to face, “clear” the dumbbells up in direction of your shoulders. Catch the dumbbells at your chest in a entrance rack place.
  4. Then, decrease your hips, bending your knees to 90 diploma angles as you carry out a entrance squat.
  5. Press by your heels to face tall, reducing the dumbbells to your hips as you stand, returning to the beginning place.

Modification: Omit the clear, maintaining the dumbbells at your sides by the deadlift and squat.

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woman performing lateral lungewoman performing lateral lunge

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