{"id":1023,"date":"2022-04-19T08:03:00","date_gmt":"2022-04-19T15:03:00","guid":{"rendered":"https:\/\/evepacifichealth.com\/?p=1023"},"modified":"2022-04-19T08:03:00","modified_gmt":"2022-04-19T15:03:00","slug":"home-leg-workouts","status":"publish","type":"post","link":"https:\/\/evepacifichealth.com\/home-leg-workouts\/","title":{"rendered":"Best at Home leg workouts (No Equipment)"},"content":{"rendered":"\n

Leg strength and muscular development are strength, power, and fitness training pillars at Home leg workouts. Strong hamstrings<\/a>, quadriceps, and glutes increase sports performance, running economy, and quality of life. People mostly do leg workouts with the help of heavy weights, dumbbells, and barbells. <\/p>\n\n\n\n

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But if you don\u2019t have the equipment, we have you covered with the best at-home leg workouts that don\u2019t require any additional equipment.<\/p>\n\n\n\n\n\n

What promotes stability in the knee?<\/h3>
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Exercises like squats, deadlifts, and lunges improve your range of motion. When you get the movements and proper mobility down, you can tackle more weight and increase your gains safely. Performing these functional exercises promotes stability in the knee.\u00a0<\/p>\n<\/div><\/div>\n\n\n\n

Work Your Legs Without weights or Machines<\/h2>\n\n\n\n

Adding exercises like lunges, single-leg glute bridges, and single-leg calf raises to your at-home leg workouts helps you quickly up the strengthening legs ante. In addition, moves like squats and lunges are suitable for working your legs without any machine or equipment, developing your power, and perhaps introducing a little bit of cardio. <\/p>\n\n\n\n

When doing a leg workout, it’s essential to incorporate both hinge variations like squats and lunges. Hinge workout primarily targets the back of your legs, including your hamstrings and glutes. On the other hand, squat exercises primarily target the front, including your quads.<\/p>\n\n\n\n

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So instead of just homing in on one, you can work more muscles in your legs and get more well-rounded leg workouts by incorporating both moves. You can alternate between hinge movements to build a solid at-home leg workout.<\/p>\n\n\n\n

It\u2019s also good to alternate between bilateral moves. I suggest incorporating some light core exercises and upper-body movements even though your focus is a lower-body workout, especially if you are training in circuit formatting without much rest between moves.<\/p>\n\n\n\n

The Best Workouts to Strengthen Your Legs<\/h2>\n\n\n\n
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There is a vast range of exercises for every muscle group. You can find dozens of leg workouts to help you achieve your fitness goal. However, some of them are more popular and are highly effective. Let\u2019s start discussing leg workouts without any equipment.<\/p>\n\n\n\n

Squats<\/strong><\/h3>\n\n\n\n
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Squats can be difficult at first. If you are sitting on a chair, lean forward, lift yourself slightly, and remove the chair, so the weight is on your heels. There\u2019s your squat position without any equipment. It is an excellent go-to stretch to get thighs and glutes working hard. <\/p>\n\n\n\n

Quad Hip Extension<\/strong><\/h3>\n\n\n\n

This home leg workout is the Glute Kickback. You\u2019ll start on your hands and knees and straighten your spine, ensuring your upper body is completely straight and level. <\/p>\n\n\n\n

Then, lift one leg, so your heel points towards the ceiling, but keep it straight and not bend your knee. It will give your glutes a tight squeeze and get the blood pumping without any equipment.<\/p>\n\n\n\n

Lunges<\/strong><\/h3>\n\n\n\n

Have you ever tied your shoelace? We\u2019ve been lunging while tieing shoelaces, probably without even knowing it! A lunge is a great home leg workout. Take a giant step forward with a leg and lower the other leg. <\/p>\n\n\n\n

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It\u2019s essential to keep your front shin vertical and your rear foot stretched out behind you. A successful lunge will work your hamstrings, quads, hips, and glutes.<\/p>\n\n\n\n

Jumps<\/h3>\n\n\n\n
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Jumping also helps you to get more muscular legs. It helps to give you strength, power, and fitness. You maintain two positions while jumping; the first is standing, and the second is sitting. It empowers your glutes.<\/p>\n\n\n\n

Wall Sits<\/h3>\n\n\n\n
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The wall sit is an actual test of stamina and strength in the leg department. Yet, it\u2019s one of the most manageable home leg workouts you can do. First, find a wall (an excellent, smooth, vertical type). Now lean against the wall and slide down until your legs are at a right angle. <\/p>\n\n\n\n

When your thighs are parallel to the ground, your legs will be working overtime to keep you up, but don\u2019t overdo it.<\/p>\n\n\n\n

Number of leg workouts<\/strong><\/h2>\n\n\n\n

There is no magic number for how many leg exercises your workout should include at home, but 3 to 6 moves could be a solid place to start for an at-home beginner leg workout. <\/p>\n\n\n\n

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You can start with two sets of 13 to 16 reps for each exercise if you are a beginner. You can also work your way up to three to four sets and eventually five if you want to.<\/p>\n\n\n\n

Aim for a 20 to 30 minutes long workout. Of course, you can extend this time as you get stronger and get used to it. No matter how long your leg workout will be, make sure that you pencil in a 6 to 7-minute warm-up beforehand. <\/p>\n\n\n\n

The warm-up doesn\u2019t need to be complicated\u2014as long as you pick movements that raise your body temperature, mobilize your joints, and activate your muscles, you\u2019ll be good to go.<\/p>\n\n\n\n

Here is an awesome at-home workout with no equipment:<\/p>\n\n\n\n

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