Check out these 5 excellent leg workouts that you can do at home.
1. Walking Lunges
What you’ll need: Loooots of space.
Why you should do them: Walking lunges are known for being absolutely deadly. But while they definitely they test your balance (and your willpower), they’re a highly effective way to train your legs unilaterally, increase overall leg and core strength, and are overall one of the most natural leg exercises you can do.
How to do them: Walking lunges are all about motion. You’re essentially doing regular stationary lunges but adding something a bit more to them. Now, you’re using the back leg to push and the front leg to both pull you forward and stabilize you. Make sure you keep this as a flowing motion- you’re not supposed to be standing on both feet at any point during the exercise.
Recommended sets/reps:Â 3 sets of 2 lengths across your room
2. Bridges
What you’ll need: Yoga/exercise mat
Why you should do it: Bridges are crucial to exercising your glutes and hamstrings in general, and to an extent your thighs. Also, the bridge is great for working on hip mobility and back strengthening- making it ideal for the majority of people that sit behind a desk all day.
How to do it: Lie down on your back, knees bent at around a 45 degree angle and feet shoulder-width apart. Clenching your core and glutes, press into your heels to raise your hips upwards. Hold this position for a few seconds and lower it down afterwards.
Recommended sets/reps: 3 sets for 12-15 reps
3. Wall Sits
What you’ll need: A flat wall
Why you should do them: Despite being a static exercise, the wall sit still does a great job at training your entire lower body- especially your quads and frontal thighs. Unlike most of the exercises on this list, however, their goal isn’t so much toning as it is improving muscular endurance. What makes them even better is how easy they are to do on the go- making them perfect for even the busiest traveler.
How to do them: Â Lie your back against a wall wit your feet shoulder-width apart. Make sure your legs are angled at a 90-degrees, with your thighs parallel to the ground. Clench your core and keep your knees directly above your ankles, holding the position for around 30-60 seconds (or longer, if you can).
Recommended sets/reps: 3 sets of 30-60 seconds
4. Straight Donkey Leg Lifts
What you’ll need: Yoga/exercise mat
Why you should do them: Donkey leg lifts are most useful for firming the thighs, calves, and butt. Additionally, unlike most leg workouts, to actually train the upper body as well. The shoulders, arms, and core are firmed as you keep yourself stable while doing the lifting your leg up.
How to do them: Get on all fours, with your palms under your shoulders and your knees under your hips. Keep your back and neck flat, your face fully facing the ground. Making sure your legs are bent at a 90-degree angle, lift your leg up towards the ceiling. Raise it up until your back begins to bend, and then lower it back down to start again. Switch to the other side once finished.
Recommended sets/reps: 2 sets of 12-15 on each side
5. Plié Squat Calf Raises
Youtube/@Blogilates What you’ll need:Â Space.
Why you should do them: Originally based on the plié ballet move, they are especially intensive on toning the calves in comparison to most calf raises. Along with toning the vast majority of leg muscles, like quads and thighs, they’re best for burning fat as opposed to muscle-building (but they definitely still do the latter).
How to do them: You should be in a position similar to a sumo squat. Standing with your feet a little more than shoulder-width apart, keep your toes turned out at a 45-degree angle. Make sure to keep your back straight and your calves clenched. Raise your heels from the floor and do this at a continuous pace until complete.
Recommended sets/reps:Â 3 sets, 12-15 reps
Anything we missed out? Feel free to share your go-to leg workouts below
