Amazing And Effective Leg Workouts at Home
We can’t expect gyms to remain open throughout the year, due to the prevailing situations of COVID-19. Whether the purpose of the workout is fitness or weight loss, the closing of gyms can disturb the workout routine. However, if you’re focusing on leg workouts these days, this guide covers leg workouts at home that have fast results. It’s better to keep one’s workout routine undisturbed. Because, when it’s disturbed, it can’t yield the best results. So, don’t let the Covid interrupt your workout, and work out at home by trying the following leg workouts.
You can start with a glutes workout at home, leg workout with weights, back thigh workout, and CrossFit leg workout.
Top 10 Leg Workouts at Home
NOTE: Repeat each exercise 10 to 12 times. Pause of at least 4-5 seconds before moving on to the next exercise. All of these are leg exercises at home and consider to be the best leg workouts for effective results.
Squat helps make the glutes and thighs work hard. It is the best thigh exercises at home that ensure effective results. If it’s your first time to squatting, you may find it difficult to bend your knees.
An easy way to do it is by using a chair. Suppose that you are sitting on a chair. While sitting, lean forward, then slightly, lift yourself, and then, remove the chair.
Now, the weight will be on your heels. That would be your squat position. However, if you find it difficult to remove a chair while you’re standing with your knees bend, there’s a solution. That is, you don’t have to sit on a chair. You can rather be in the position as if you were sitting on a chair.
2. Squat Jumps
Squat jumps help to reduce the lower body fat, and they tone your legs and butt. Create your at-home leg workouts by adding squat jumps to the squat for your leg day. Follow the same procedure for squat, as discussed above.
Now, when you’ll be mid-squat, take a jump, as high as possible, into the air. When you’ll land, form another squat right away. You will find this home workout effective, and also, it’s easy for beginners.
3. Goblet Squats
Goblet squats are one of the leg workouts at home with weights. They target glutes and quads. They help to reduce belly fat and lower body fat, they prevent injury and strengthen the muscles.
This is how you do it. Keeping your feet hip-width apart, stand with holding an object or the weight in front of your chest. Now imagining that you’re going to sit in a chair, drive your hips back, and then down. Keep your chest up while focusing on your hips breaking below your knee crease. Now, stand back up by pushing into heels and squeezing your glutes.
4. Leg Raises
Leg raises are one of the important leg workouts at home. They target the lower and the upper abs, quadriceps, hamstrings, lower back muscles, and hip flexors.
There are various ways to do leg raises. Let’s do a side leg raise. For this, lie on your side while keeping your legs straight, one above the other.
Your upper body shouldn’t be lying on the floor, so prop your torso up by using your arm. Lift your top leg, nice and steady, towards the ceiling, by using your hip muscles.
There is an Inner Thigh Lift too, and that is a bit challenging as well. To do it, don’t lift your top leg towards the ceiling. Instead, cross it over your bottom leg, in such a way that the foot is in front of the other knee. Your foot must be pointing the same way your torso is facing.
Now, it’s your bottom leg’s turn to be lifted towards the ceiling, so, lift it. It’d demand some struggle as it can’t get as high as the top leg did. But, this leg workout can boost the flexibility of your lower muscles.
5. High Knee Toe Taps
Now, talking about some great leg workouts at home without weights, we have the high knee toe taps. Use a hard chair for it. Stand in front of it and place your hand on your hips.
Now, place a toe on the chair with your knees as high as you can. After that, swap legs, and place a toe of the other foot.
Keep swapping legs and placing the toes on the chair while keeping the knees high. It will make your heart race fast, and thus, it’d be a great yet easy cardio exercise you could do at home.
P.S You can also use your room’s wall for these types of lower body exercises.
6. Pendulum Lunges
Pendulum lunges are one of the leg workouts at home that target your calves, glutes, and hamstrings. They make your legs super-toned and increase your balance. For doing it, hold an object or the weight in front of your chest. Keeping the left leg stationary, lunge forward with your right leg.
Now, to stand up, push out of heel while keeping your weight in your right heel. And when you stand up, step into a reverse lunge right away! Do the reverse lunge with keeping your right leg in the back.
Moreover, before switching the legs, you must complete all the reps on one side.
7. Single-leg Deadlifts
This exercise improves your movement and balance skills. Because, it targets the core, ankles, glutes, and hamstrings. You can call it one of the best leg strength exercises. For doing it, stand where there is a wall behind you. Don’t stand close to the wall, rather stand a leg distance away.
Plant your left foot on the floor. Bending your left knee slightly, and hinging at your hips, reach your arms forward, and push your right foot back. Keep your shoulders and hips in one line.
Press your heel towards the wall behind you while flexing your ankle back. Now, to return to the starting position, drive your right leg forward, squeezing the glutes. After doing this, take a breath as we know it is hard to handle these types of lower body workouts.
8. Standing Forward Bend
For your leg gym workout, warm up the quads so that the other leg workouts could be done. For doing it, stand while keeping your feet hip-width apart. Lean forward at your hips while keeping your knees slightly bent.
Now, laying your chest on your upper thighs, let your head fall forward towards the floor. Take deep breaths while holding this position for 10 seconds. As you are adding leg weight, you can get good results.
9. Dumbbell Step Ups
If you’re interested in doing leg workouts at home with dumbbells, then it’s the workout for you. It is one of the best leg workouts for men as it focuses on working the quad muscles. That’s how you do it. Hold dumbbells, one in each hand at your side, while your palms are facing each other.
Step one foot forward on the hard floor, and use that leg to pull the rest of your body up to the floor. Bring your other leg up by lifting your hamstring and quad until your foot can rest on the floor. Now, bring that leg back to the floor. Step up with the other leg.
Walking is one of the good leg workouts at home for which you don’t have to comprehend any guidelines. Set your time for walking. The morning walk is known to yield the best results. You can use walking as a warm-up workout for doing other workouts. Walk steadily at a medium pace. you can also read best leg workouts for women.
THE BOTTOM LINE
You can use the above leg workouts at home to keep your legs fit and healthy. Because keeping your lower body fit is as important as keeping the upper body fit. You can also add weight for legs but start with less weight if you are a beginner.