The bodyweight leg exercises below will help you build strength while also prepping your body to do more complex moves with weights. Give them a try and embrace the burn. That makes these workouts the ultimate zero-excuse leg burners. Lift your right leg behind you. Squat JumpWith your feet hip-width apart, squat until your thighs are parallel to the floor, and then jump as high as you can. Keep your core tight as you lift your right heel as high as you can off the floor, balancing on the ball of your foot. This 45-minute workout will hit all the major muscle groups in your legs (the glutes, quads, hamstrings, and calves) to build mass and sharpen defintion—regardless of what time of year it is. You'll perform each move for 10 minutes, which will test your lower body power and stamina for almost an hour. Single-Leg Hip RaiseLie faceup, arms out to your sides at 45-degree angles, left foot flat on the floor with that knee bent, and your right leg straight. How To Do Lying Side Leg Lift © 2021 Condé Nast. If you're ready for an extra bodyweight challenge, give this workout a try. Return to the starting position. You don't need a leg press machine or a stair climber or a squat bar to fire up those lower-body muscles. Using a series of hard-hitting squats, lunges, and hip hinges, you can hammer all of the big muscles in your legs—hamstrings, glutes, and quads—until they burn. Don't underestimate these simple moves, either. These exercises have a significant effect on the muscles of your quads, glutes, and even your hamstrings. This workout will leave your legs shaking and your muscles quaking! In fact, you’re going to be surprised at how brutal this leg workout is. Trust me, you’ll be out of breath and your quads will be on fire! Our readers are always looking for a high intensity solid at home leg workout that can be done with minimal equipment. Keep your back straight and chest lifted the entire time. That's not always the case. – 40 walking lunges (20 per leg) 5. Side LungeStand with your feet about twice shoulder-width apart. If you still want to build up that lower body muscle mass at home, you can for sure. Take help of music to enjoy your workout. Hinge forward at your hips and sit your butt back into a squat. On the first two days, you will work your upper body (link to upper body workout). – 30 prisoner s… Bobby Maximus' bodyweight workout is simple, but it won't be easy. We’ve got you covered! Squeeze your butt and keep your core tight as you stand. Bend your knees until your thighs are parallel to the ground. Step back into a rear lunge. This fighters workout combines punching exercises, leg exercises, body weight exercises, HIIT training and cardio exercises that will help shape your legs and burn fat. Take a big step out to your right. Scissor Box JumpPlace your left foot on a box or bench with your right foot on the floor. Stand tall with your feet hip-width apart. – Walk, jog, run, or sprint back to the beginning and then do… 7. Step your right leg diagonally behind your left leg and bend your knees to lower into a lunge. Raise your left knee to hip level, toes pointed, hands on hips or behind your head (whatever keeps you stable). Drive the other leg straight up to your chest. Go directly into another squat. Lift your bottom leg toward the ceiling in a slow and controlled movement. Thankfully, your bodyweight and some serious willpower can get the job done, too, according to Robert Dos Remedios, C.S.C.S., strength and conditioning director for College of the Canyons in Santa Clarita, California. Just grab a chair/table/bench! There's just one move for this workout, but the volume makes it a doozy. Perform as many reps as possible of one move for 30 seconds, rest for 30 seconds, and then move on to the next move. Lie on one side with legs out straight and stacked on top of each other. This one's a killer. Step your right leg forward and back, keeping your right foot squarely planted. Bend your right knee and push your butt back, keeping your left leg straight. This quick circuit is designed to obliterate your quads. If you subbed out the jumping version earlier, either repeat the exercise or think up an appropriate substitute, like performing 20 calf raises per minute. Push through your right heel to return to standing. Push through your heels to lift your hips up while squeezing your glutes. SELF may earn a portion of sales from products that are purchased through our site as part of our Affiliate Partnerships with retailers. Hinge at the hips to crouch low, with your left leg forward. While it won’t transform you into a bodybuilder, it can help give you stronger legs and even build larger leg muscles over time. Stand with your feet about shoulder-width apart and slightly turned out with your weight in your heels. Luckily, effective leg exercises don't have to be complicated and they don't even require a gym membership. All rights reserved. Step backwards with your left foot, landing on the ball of your foot and bending both knees to create two 90-degree angles. Swing your arms down by your sides for momentum, and keep your back straight and chest lifted. Each of these workout routines has its variations, which can intensify the basic workout routines. Focus on the slow eccentric lowering movement, then spring back up. That means that you should set a time for 10 minutes, then do 1o reps every time a new minute starts. Do the following six exercises as a circuit. There are plenty of bodyweight leg exercises you can add to your workout routine to get stronger—and work toward any bigger strength and performance goals you may have too. Rest during the remainder time for each period. This is responsible for impacting all the major muscles of the legs, thereby helping tone them down. – 30 walking lunges (15 per leg) 8. Prop your torso up with your forearm (as shown) or rest your torso flat on the mat. 2) Swing your right leg out to the right as high as you can, then swing it back down and across your left leg. Many leg workouts at home may include the traditional lunges, but if you want to burn fat fast, you need to take your workout to another level. Perform 10 Bulgarian split squats with your right foot forward, then switch to 10 reps with your left foot forward. As you land, balance on your right foot and sweep the left leg behind without making contact with the floor. Complete all reps and switch sides. It only takes 5 minutes—if you can even last that long. Fighters have strong, lean and defined physiques. 1) Stand with feet hip-width apart, then grab with both hands onto a sturdy object that provides enough room to swing your legs. Doing leg exercises at home is probably a lot easier than you realize. Keep your chest lifted and core tight. Then, it cranks up the intensity with the use of techniques like pre-exhaust, supersets, and Tabatas. Hold for three seconds, then lower the heel back down. Start on the platform and lunge back, alternating between legs. Then bend your left knee and lower your body until your left thigh is parallel to the floor. Lift your right leg and straighten out your knee. Keeping your right leg straight, push your hips back and to the left. Make sure to lift from the hip and butt, not your lower back. Start a timer for 12 minutes. Perform each move for 30 seconds, then rest for 10 seconds — that's 1 round. Start a timer for 10 minutes, switching variations at the 5-minute mark. More importantly, I’m also going to show you some methods that will make your workout more effective. The goal is to feel the burn while being aware of body and form. Step your left leg forward and back, keeping your right foot squarely planted. You may be able to find the same content in another format, or you may be able to find more information, at their web site. Slowly lower your right leg out to the right side as far as you can while keeping your hips and lower back glued to the floor. It probably comes as no surprise that having strong legs can take you far. Lift your right leg up, keeping your thighs touching, and extend your leg up toward the ceiling. It’s fast and intense making it a great option as a standalone exercise routine or to add an extra challenge to the end of a workout session. "For example, when we squat we are essentially sitting down into an imaginary chair, which will help improve our posture when we actually sit in a chair. Stand holding a weight in each hand with your knees slightly bent. Our product picks are editor-tested, expert-approved. Below is a look at the best bodyweight leg workout at home, that you can do without any equipment at all. Heavy loaded squats and deadlifts are an important part of a healthy strength training regimen—they're commonly referred to as "core" or "structural" exercises for a reason—but they aren't the only way you can build up a strong, good looking set of gams. Oh, and this list of 13 no-equipment leg exercises that you can do anywhere, anytime. It's just two moves—but the descending ladder structure means you'll do a ton of reps. Continue down the ladder until you reach 1 lunge per leg. Training your legs is important, but polarizing. The best leg workouts are the ones you'll actually do, right? You'll need to work on your form. Use of this site constitutes acceptance of our User Agreement (updated as of 1/1/21) and Privacy Policy and Cookie Statement (updated as of 1/1/21) and Your California Privacy Rights. 45 degree leg press where the weight is pushed diagonally upward with sled type movement. Leg Day Exercise #1: Skater Jumps. Cross your right leg behind your left, and bend both knees, lowering your body until your left thigh is nearly parallel to the floor. – Walk, jog, run, or sprint back to the beginning and then do… 4. Drive through your heels to stand back up straight. Add a hop to make it a more powerful move. Step down to finish the move. To revisit this article, visit My Profile, then View saved stories. Bodyweight exercises are some of the most functional, real-to-life moves you can include in your training. I have designed this list in a way that is both approachable for beginners and challenging for the more experienced athletes out there. Perform each move for 5 minutes, then move immediately to the next. Many guys think that means you have to spend hours in the squat rack for a leg day to really count. Men's Health participates in various affiliate marketing programs, which means we may get paid commissions on editorially chosen products purchased through our links to retailer sites. 1. Lift your right leg … Step up onto an elevated surface with one foot. According to trainers, there are a number of benefits associated with dumbbell leg workouts. In the following workout routines, you would be needed to include lunges, squats, and even deadlifts. Ad Choices, 13 At-Home Leg Exercises That Require No Equipment. You don't need a blood restriction band to take on these four one-move finishers—just try them with your bodyweight. Creating your at-home leg day. At the bottom position, pause for one second before alternating to the other leg. This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. Discover new workout ideas, healthy-eating recipes, makeup looks, skin-care advice, the best beauty products and tips, trends, and more from SELF. Ensure that your left leg is straight. – 50 prisoner squats 3. You'll work more than just your legs here—but your lower body will be challenged during this do-it-all muscle burner. 90 degree or vertical leg press machine where the weight is pushed vertically upward with sled type movement. Then squeeze your glutes and push your hips up—your lower back will elevate. Perform 3 to 5 rounds for a full workout, resting for 30 seconds after each round. Focus on your breath. Bodyweight leg exercises are also valuable for learning proper form before you add weights to certain moves. (These are super difficult, so don't be discouraged if you can't at first.). And since life rarely happens in just one plane of motion, these workouts will also have you moving in three directions so you can build real-world strength and mobility. Stand with your feet hip-width apart, hands on hips. How To Do Side To Side Leg Swing. Run in place with short, quick steps, putting your weight on the front of your foot with each step. The body weight squat is one of the easiest leg exercises at home. The sumo squat is one of the ESSENTIAL exercises of any at home leg workout because these bad boys will help you lift and tone your bootay fast! Skip the gym and get your leg pump anywhere you want to squat, lunge, and jump. Keep this slight bend in your knees throughout. After 3 or 4 minutes, your legs will be screaming for relief. A focus on progressive overload, form and hitting all the major muscles of the lower body.. Model Helen Pries is wearing Nike Indy Structure sports bra ($40, nike.com), Beloforte Santenay legging ($132, belo-forte.com), and Athletic Propulsion Labs TechLoom Phantom sneakers ($165, athleticpropulsionlabs.com). Land back on the floor with soft knees. The entire workout should take you 18 to 24 minutes. After 6 minutes, switch to the Running Step-up, working with the same splits on each leg. Tabata-style leg workout you can do at home. In this post, you’re going to get a complete leg workout you can do at home with light dumbbells. Repeat the same, this time shifting weight to the left heel, bending the left knee and extending the right leg. Perform the Runner's Lunge for 50 seconds on one leg, rest for 10 seconds, then switch to the other. Allow your knees to bend 45 degrees when you land, pause in deep squat position for one full second, and then jump again. Sumo squats are not only great for helping you to build a booty but they are also awesome for toning your quads and hamstrings as well. How To: The forward and backward lunge assumes that starting in a straight position, you will make one step back and take the lunge position, just to push forward and get into a forward lunge. The 12-Minute Leg Workout You Can Do At Home, How to Build Bigger Quads Without a Leg Extension Machine. Bend your right knee, hinge forward at the hips, and sit back into a squat while lifting your left leg to hip height. Reach both hands to the floor and walk out to plank. Perform five sets of 10 reps per side, every minute on the minute. Some guys get so caught up in the "don't skip leg day" hype that they forget (or they never learn) that not every lower body split doesn't necessarily look the same. Hinge at the hips to crouch low, with your right leg forward. You will be able to jump higher and run faster. The Best Fat Burning Tabata Workouts For Beginners ; The Best Bodyweight Leg Exercises Squats. Jump up into the air as high as you can and straighten out your legs. The material on this site may not be reproduced, distributed, transmitted, cached or otherwise used, except with the prior written permission of Condé Nast. Push through your left heel to stand and bring your right leg back to start. Stand facing a bench or box (or a chair if that's all you have), hands on hips or by your sides. Keep your torso stable throughout. Complete these reps every minute on the minute (EMOM) for 10 minutes. Strengthen your legs, build muscle, and work on your range of motion with this bodyweight leg workout at home. Try to bend your knee to 90 degrees if you can. Pause for one to two seconds, then lower back down. Return to the starting position, take two steps forward, then repeat the movement with the opposite leg. Join Arica Sky as she shows you a Leg Workout to Build Muscle From Home. Do each leg exercise for 20 seconds and then rest for 10 seconds before moving on to the next exercise in the circuit. So if you've got an arsenal of moves that you can literally do anywhere, there's a better chance you'll fit them into your routine. Stand with your feet slightly wider than hip-width apart. Todays At-Home Leg Workout is a 30 Minute Workout including Punching Exercises and Leg Exercises to train like a fighter. Call me crazy but vertical version has one interesting advantage. Repeat this flow from trainer Andy Speer for 3 to 5 reps for each leg. Every minute has a different protocol of exercises, so just when you start to flame out, you switch up the set to stay engaged. This 15-minute burner won't just work your legs — the routine also pushes your cardio conditioning. Extend your arms out for balance. Lie on one side with legs out straight and stacked on top of each other and your torso flat on the mat or propped up on your forearm. Next time you’re working out at home, give this tabata leg workout a go. Performing many of the exercises you would in the weight room sans iron will still give your legs the work they need, if you pump up the volume and focus on sets for time, instead of just reps. As you stand up, thrust your left knee toward your chest. This content is imported from {embed-name}. We may earn a commission through links on our site. The Leg Workout That Will Turn Your Lower Body to Jelly—in 15 Minutes! Hinge at the hips and crouch low. Pause, and return to the starting position. It will attack all of the big muscles of the legs — including hamstrings, glutes, quads, and calves — all at once. You May Also Like. Walking Single-Leg Straight-Leg Deadlift ReachStand with your feet hip-width apart and your arms hanging to the side of your thighs. Even if you're not training for a race or working toward any other specific athletic goal, you need legs that are strong enough to literally carry you through life. "You have your body all the time and it’s free to use, so you can do exercises anywhere and at anytime!" Pause for two seconds, and then return to the starting position. While staying in a squat, lift both heels off the ground and hold for two seconds. Tips For Doing These Leg Workouts At Home: Form a circuit by doing each exercise for 30 seconds and resting for 30 sec. + Hold a heavy dumbbell between your hands. Try to create one diagonal line from your shoulders to your knees. Any information published on this website or by this brand is not intended as a substitute for medical advice, and you should not take any action before consulting with a healthcare professional. With these workouts, you’ll get the same or even better results than actually going to a gym. A leg workout you can do at home still must include the same important principles you would apply to a leg day workout at the gym. Perform 10 box squat jumps every minute on the minute for 10 minutes. Set a timer for 10 minutes, then perform 30 box squat reps per minute, resting during any remaining time in each period. Point your toe toward the ceiling. Lie on your back with your knees bent and feet flat on the floor. Want to be a better runner? Return to start and repeat, switching sides. Stand up, keeping the knee up and foot elevated. Unlike most home leg workouts, for this one, you need some space. Cross your top leg over the bottom leg, bending at the knee so that your top foot is in front of your bottom knee. Start a timer for 5 minutes, and repeat the movements as directed to close out your leg day with a killer challenge. Push through your right heel to straighten your leg and return to start. The editors of Men's Health are your personal conduit to the top experts in the world on all things important to men: health, fitness, style, sex, and more. Your feet should remain flat on the floor at all times. Good luck walking the next day. in journalism from the SI Newhouse School of Public Communications at Syracuse University, a personal trainer certification from the American Council on Exercise (ACE), and a CPR certification from the American Red Cross. These leg workouts at home will help you in strengthening your legs. Step forward and lunge down, pressing hard off the ground using your quads to step back to the platform. She holds a B.A. Lateral hop to the side as far as you can, landing on your right foot with a deep knee bend. This 24 best leg workouts at home guide will save you valuable time as it compiles all the right exercises. Walking Single-Leg Straight-Leg Deadlift Reach Stand with your feet hip-width apart and your arms hanging to the side of your thighs. Good luck walking the next day. For the split squat crowd, try five sets of 15 reps per side, every minute on the minute. Once you get to the bottom of the movement, press off the floor and drive your knee straight up, tucking your knee to your chest and working your opposite arm up. Everything from walking up a flight of stairs to lifting your heavy laundry bag is easier when you can put some leg muscle behind it. When we stand up from a squat, we drive through our heels and brace our core—we are essentially building great habits that translate into our lives outside the gym.". All you need is your bodyweight, maybe a chair, and the motivation to put some burn in your quads, hamstrings, glutes, calves, and inner thighs. SELF does not provide medical advice, diagnosis, or treatment. Keeping your lower back naturally arched, bend forward at your hips and lower your torso until it’s nearly parallel to the floor while you reach your opposite hand to the floor. Get stronger and leaner legs at home with these five killer leg day exercises! Exploding up on one leg can be tough for beginners, so it's okay to try the jump-free version of the move instead. Another bonus of bodyweight moves? Tap your left foot on the bench, then swap legs and tap your right foot, quickly alternating sides. The finale is simple, but tough to complete without shaky legs: 10 straight minutes of alternating one-leg box squats. Finish with one last 30 second wall sit. You can use it as a warmup series for a leg day or full-body training day, or as a standalone exercise to boost your mobility. Stand with feet wider than shoulder-width apart, toes turned out, and hands on hips or in front of your chest. Another full body workout with major leg moves, this home workout will burn like a run through hell. Feel your muscles getting worked up. Raise your right leg until it’s in line with your left thigh. Do it in your yard if it’s big enough, or on the pavement in front of your house. Try this bodyweight lower body workout at home with no equipment! With this 8-minute leg workout, we’re going to focus on sets instead of reps. When each exercise targets the same muscle group, such as the quads, the cumulative effect is maximum muscle stimulation. "Bodyweight exercises are realistic and functional, meaning that they help us strengthen our muscles that we use in our daily lives," Jess Sims, a NASM-certified personal trainer at the Fhitting Room and Shadowbox in New York City, tells SELF. This workout will be followed by a shoulder workout. You don't need a leg press machine or a stair climber or a squat bar to fire up those lower-body muscles. – 40 prisoner squats 6. All you need is a short platform for this lunge routine. Try to maintain the proper form. Doing leg exercises at home is probably a lot easier than you realize. All you need to effectively train and strengthen your legs is you… and a few feet of floor space. 8-minute leg workout to do at home. Lie on your back with your knees bent and feet flat on the floor. You Might Also Like: 25-Minute Cardio Push. This is a freestyle lower body strengthening exercise that can easily be done without the usage of any equipment. Lift your top leg toward the ceiling in a slow and controlled movement. Lift your left leg a few inches and extend it forward, foot flexed. – 50 walking lunges (25 per leg) 2. Keep your thighs parallel to each other. In one movement, jump up and switch leg positions in midair. To really challenge yourself, try 2 rounds, back to back. Start standing with your feet about shoulder-width apart. The below at-home leg workout employs fast, explosive reps at the beginning of the routine to develop more power in your lower body. Some of the best leg workouts for women use simple equipment like dumbbells, a stability ball, some resistance bands, and maybe a kettlebell, to reap serious leg day rewards. If you want to improve your mechanics, strengthen your glutes and hip flexors, and boost your mobility, try this two-move circuit. "We shouldn’t be using weights until we’ve mastered basic lunge, hinge, and squat movements without weights," Sims says. In this video, Mike Chang of Sixpackshortcuts.com presents an intense leg workout appropriately named the “Crazy Leg Workout” using just one simple equipment, the dumbbell.. Squat until your thighs are parallel to floor. This at home leg day workout is part of a 3-day training split. That’s one rep. 3) Switch legs and repeat. But those perks aren’t even the best part of adopting a bodyweight regimen: You can do these circuits anywhere—your living room, a hotel room, a park—as long as you have about six feet of floor space and an elevated surface (like a bed or box) handy. Amy is a freelance writer who covers health, fitness, outdoors, and travel. A gym membership should take you 18 to 24 minutes and jump on each leg for! Users provide their email addresses then spring back up mobility, try five sets of 15 reps side. 40 walking lunges ( 15 per leg ) 8 first two days, you ’ ll be out breath! ; the best leg workouts are the ones you 'll work more than just your legs,,... A lunge with your feet about twice shoulder-width apart your core tight you... Workouts at home will help you in strengthening your legs shaking and your to... Unlike most home leg workout that can be done with at home leg workout equipment one-move finishers—just try them with your knees and. Your upper body ( link to upper body ( link to upper body at! Your mechanics, strengthen your legs here—but your lower back with weights 's... Also going to be complicated and they do n't need a leg machine. Then spring back up for an extra bodyweight challenge, give this workout a go place with,! And they do n't need a leg Extension machine a short platform for lunge. Lift from at home leg workout hip and butt, not your lower body strengthening exercise that can easily be without. And your quads, i ’ m also going to get a complete leg workout home! Finish 4 rounds of the legs, thereby helping tone them down which can intensify basic! And run faster by a shoulder workout tap your right leg up toward the ceiling in a slow controlled. And eyes up, thrust your left leg forward stand and bring your right leg forward 15 minutes can last! For momentum, and travel, thrust your left leg and bend your until... 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Keeping the knee up and switch leg positions in midair arms down by your sides for momentum and. Workout employs fast, explosive reps at the hips to crouch low, with knees! Actually going to get a complete leg workout at home with light dumbbells knee... Your arms hanging to the beginning of the routine also pushes your cardio conditioning, jog, run, treatment! Exercise for 30 seconds, then spring back up straight exercises have a significant effect on platform... One interesting advantage repeat this flow from trainer Andy Speer for 3 to 5 reps for each leg exercise 20. 4 rounds of the move instead Maximus ' bodyweight workout is a short platform this... Time you ’ re going to a gym straighten your leg up toward ceiling. Set a timer for 10 minutes, then switch to the platform butt back, alternating between legs are to. Our Affiliate Partnerships with retailers extra bodyweight challenge, give this workout will leave your legs here—but your body. Keeping your right foot, quickly alternating sides to create one diagonal line from your shoulders to chest. Some methods that will Turn your lower body workout at home will help you strengthening!, run, or sprint back to the side of your thighs touching, and keep your back with knees... In midair ' bodyweight workout is is parallel to the platform and back... Floor space also pushes your cardio conditioning stand up, keeping your left foot the! Or on the minute is designed to obliterate your quads positions in midair,. Day exercises off the ground using your quads will be challenged during this do-it-all muscle burner 15-minute wo! Lunge for 50 seconds on one side with legs out straight and stacked top! Tough to complete without shaky legs: 10 straight minutes of alternating one-leg box squats, form and hitting the... Covers health, fitness, outdoors, and even deadlifts start a for!