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Top 11 leg workouts at home

List of leg workouts at home

You don’t need a gym and equipment to work out. You don’t need to stop because of the absence of equipment for your workout. However, there are many leg exercises which you can do at home without any big and heavy equipment. We have made a list of leg workouts that you can do anywhere at home, park, balcony, or on your terrace. So without wasting any further minutes, let’s check the list!

Leg workouts with weights

You can use dumbbells or kettlebells if you have otherwise used cans, a bottle of laundry detergent, or a heavy backpack.

1. Global squat: 3 sets of 12 repetitions

As you stand, hold the weight or object in front of your chest with your feet hip-wide. The hips must be pushed back and down as if you were sitting in a chair. Make sure your hips are bending below the knee crease while keeping your chest up. Stand back up and push into your heels.

Targeted muscles are the quads and glutes.

2. Pendulum lunges: 3 sets of 10 repetitions on each leg

You should hold the weight or object in front of your chest. Keep the left leg steady while lunging forward with the right leg.

You should hold your weight in your right heel and push your foot out to stand up, and instantly step into a reverse lunge with your right leg behind you. Do all reps with one leg, then switch.

Targeted muscles are the glutes, hamstrings, and calves.

3. Romanian deadlifts: 3 sets of 12 repetitions

Hold both weights by your sides while standing tall with your feet under your hips. You can also use a broom or barbell or anything like that.

Knees bent, hinge at hips. Your hamstrings will stretch if you drive your hips back while keeping your core engaged. Return to standing and press your glutes.

Targeted muscles are the hamstrings, glutes, core, and upper back.

4. Legs workouts using bodyweight

You don’t need any extra weight from outside. You just need your body weight for these exercises.

5. Air squats/ jump squats: 3 sets of 10 repetitions

Stand with your feet slightly wider than hip-width. Push your hips back, then lower them. Make sure you keep your chest up and keep your hips breaking below your knee crease. To stand, push yourself into your heels.

Targeted muscles are the quads, hamstrings, lower back, and core.

6. Hip bridges: 3 sets of 12 repetitions

You need to lie on your back, knees bent, feet flat on the ground. Touch your heels with your fingertips. Squeeze glutes, push into heels and lift hips until shoulders, hips, and knees are in line. Bring hips back toward the floor slowly.

Targeted muscles are the glutes, hamstrings, hip adductors, core, and obliques.

7. Reverse lunges/ jumping lunges: 3 sets of 10 repetitions

From a standing position, step your left foot back into a lunge, keeping your right foot flat. Then, step your right foot forward and repeat. As you jump lunge, switch your feet in the air, and control your landing.

Targeted muscles are the quads, glutes, hamstrings, calves, core, and hip supporting muscles.

8. Leg workouts using a resistance band

Now, we are going to mention the workouts that you can do with the help of a resistance band. It can be helpful to use resistance bands if you are brand new to strength training or if you are recovering from an injury.

Banded step-outs: 3 sets of 10 repetitions per leg

The band should be placed just below your knees. Squat backward and keep your chest up. Step your right foot out and back in, keeping your feet outside your hips. Repeat on the left side.

Targeted muscles are the glutes, hips, flexors, calves, hamstrings, and quads.

Banded air squats: 3 sets of 12 repetitions

Wear the band right above your knees. Keep your feet hip-wide. Push your hips back and down, as if seated in a chair. Focus on breaking your hips below the crease of your knees as you keep your chest up. Get back up by pushing into heels and tightening glutes.

Targeted muscles are the glutes, hip, abductors, and quads.

Single-leg Romanian deadlift: 3 sets of 15 repetitions per leg

Place your left foot firmly on the floor. You should hold one end of the band in your right hand and place the band under your left foot.

While bending your left knee, hinge at your hips and push the right foot back. Keep your hips and shoulders in line. Press the heel of your back foot against the wall. Return to the starting position by squeezing your glutes and pushing your right leg forward.

Targeted muscles are the glutes, hamstrings, hips, and core.

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Written by Saleh wasim

Blogger who writes topics such as Employment, News, travel, sports, events and life in Gulf.

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