Transform Your Leg Workouts with These 10 Home-Based Exercises

It is not an absolute necessity to attend the gym in order to effectively work the muscles of the legs and bring about significant changes in strength and fitness. One of the most practical pieces of resistance that you have access to is your own bodyweight. The best part about bodyweight training is that the workout can literally be performed anywhere with no need for additional equipment.

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10 Home Based Leg Workouts

This article will provide 10 different leg workouts that can be performed at home to develop fitness and improve the strength and function of the glutes, hamstrings, quads, adductors, abductors, and calves.

1. Squats

Start by placing the feet slightly wider than hip-width and turn the toes out. Before initiating the squat, lift the chest, pull the shoulder blades back and down and engage the core muscles. Drop the body down through the hinging the hips and bending the knees. Drive powerfully through the heels to propel the body back up to standing.

2. Squat Jumps

Assume the same starting position as a conventional squat. Drop into the squat and then quickly and powerfully drive up into a jump. Aim to get as much height as you possibly can. Focus on a soft landing and use the force generated from the landing to propel you into the next squat jump.

13 Leg-Workout Combinations That You Can Try at Home

1) Squat Workout

Workout 1 utilizes the squat and squatting variations to develop the strength and function of the quadriceps, glutes, hamstrings, calves, and core.

Ideal Combinations That Can Be Done for a Week

Workouts 1-4 have been designed to target specific muscle groups of the body and therefore can be grouped together and performed throughout the course of the week to onset substantial changes in leg strength. The circuit, superset, and tri-set workouts can also be paired together. These workouts are excellent for those who are short of time as the structure of each workout allows you to get through a great quantity of work in a shorter time period. Finally, the unilateral, plyometric, and AMRAP workouts are stand-alone and compliment the other workouts. As a result, these three can be performed separately or alongside any of the other aforementioned workouts.

Summary

By regularly performing a selection of these workouts, significant changes will occur in terms of both the strength and function of the legs and overall conditioning. However, do not feel like you need to complete all 10 workouts, rather select ones that align with your goals, needs, and preferences.