20/03/2020 by Rich Levy 0 Comments
Top 10 Leg Exercises You Can Do at Home
As more and more gyms are temporarily closing their doors in their effort to help contain the spread of COVID-19 virus, it’s becoming clear that we need to change our lifestyles. While being precautious it’s important, it’s still important to continue exercising. Keeping up with your regular workouts is beneficial for both your body and mind health. Hence in this article I would like to share with you my top leg exercises you can do at home.
First it’s important to understand why you shouldn’t skip your leg day. Doing leg exercises will help you improve your stability and strength. While you don’t have to be an athlete to have strong legs, you still need to target your legs and lower body. You use this part of your body every day, from walking, to lifting different objects and climbing stairs.
A good and effective leg workout doesn’t necessarily require gym equipment and doesn’t need to be too complicated. You can use your bodyweight to build muscle, targeting the quads, glutes, hamstrings, calves and hips. You can also buy a set of kettlebells and resistance bands to make your leg training more effective.
My Top 10 Leg Exercises You Should Try
1. Bodyweight Squat
How to perform: Set your feet shoulder-width apart, toes slightly turned out. Pull in your lower abs, and keep your eyes forward. Slowly bend at the knees and drop your hips to lower your body. Keep your heels flat on the floor. At the bottom of the exercise pause for a moment and strongly push back up to the starting position, mirroring the descent. Do 3 sets of 12 reps.
2. Reverse Lunges with Knee Lifts
How to perform: Start standing with your feet about shoulder-width apart. Step backwards with your left foot, landing on the ball of your foot and bending both knees to create two 90-degree angles. Push through your right heel to return to standing. As you stand up, thrust your left knee toward your chest. Repeat on the other side. Do 3 sets of 10 reps on each side.
3. Squat Jumps
How to perform: Stand tall with your feet hip-width apart. Hinge at the hips to push your butt back and lower down until your thighs are parallel to the floor. Then press your feet down to explode off the floor and jump as high as you can. Allow your knees to bend 45 degrees when you land, and then immediately drop back down into a squat, and jump again. Do 3 sets of 12 reps.
4. Goblet Squat
How to perform: Stand with feet hip-width apart and hold a kettlebell in front of chest, elbows pointing toward the floor. Push hips back and bend knees to lower into a squat. Push yourself back to start. Do 3 sets of 12 reps.
5. Lateral Walk Using a Resistance Band
How to perform: Place a mini resistance band a few inches above ankles, and stand with feet hip-width apart, knees slightly bent. Maintaining a tight core, step left foot out to the side, followed by right. That’s one rep. Do 3 sets of 10 steps in each direction.
6. High Knee Toe Taps
How to perform: Stand facing a bench or box (or a chair if that's all you have), hands on hips or by your sides. Tap your left foot on the bench, then swap legs and tap your right foot, quickly alternating sides. Keep your back straight and chest lifted the entire time. Do 3 sets of 10 reps on each side.
7. Curtsy Lunges
How to perform: Stand tall with your feet hip-width apart. Step your right leg diagonally behind your left leg and bend your knees to lower into a lunge. Push through your left heel to stand and bring your right leg back to start. Do 3 sets of 10 reps on each side.
8. Inner Thigh Leg Raises
How to perform: 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. Cross your top leg over the bottom leg, bending at the knee so that your top foot is in front of your bottom knee. Lift your bottom leg toward the ceiling in a slow and controlled movement. Keep your torso stable throughout. Return to start. Do 3 sets of 10 reps on each side.
9. Single-Leg Deadlift
How to perform: Holding a dumbbell in either hand, stand on left leg with palms facing toward thighs. Keep left leg slightly bent while hinging forward at hips, extending right leg straight behind you, until torso is parallel to the floor. Dumbbells should be lowered straight down as you move until they're almost touching the floor. Drive into left heel to return to standing. That’s one rep. Do 3 sets of 12 reps on each side.
10. Sumo Deadlift
How to perform: Holding two kettlebells or dumbbells, stand with feet slightly wider than hip-width apart, toes pointed out. Position weights in front of thighs, palms facing in. Keeping knees slightly bent, press hips back as you hinge at the waist and lower the weights toward the floor. Squeeze glutes to return to standing. That's one rep. Do 3 sets of 12 reps.
Give it a go and let me know what you think.