Best At-Home Leg Exercises- 5 Moves for Killer Legs
Leg day! Legs are probably the most dreaded workout day–and if you search “leg day memes,” you’ll see why. After a good leg workout, it can hurt to walk, use the stairs, sit, or–dare we say it–even use the toilet. Owww. But unless you want to look like Hulk with toothpicks for legs, you need to work your legs. We’re not asking you to love leg day…we’ll take a love/hate relationship. At-home leg exercises are easy to do. You don’t need any special equipment. But you will want weights to get the best results.
Your legs are the biggest muscle group on your body. So when you work them, they impact other muscle groups and actually help them grow and recover. Doing weighted leg exercises is also vital for neurological health, as found in a groundbreaking 2018 study published in Frontiers in Neuroscience.
When creating a leg exercise routine or leg circuit, we recommend the following set schedule:
- 15 reps with light weights
- 20 second rest
- 12 reps with medium weights
- 20 second rest
- 8 reps with heavy weights
- 5 second rest
- Burn out (keep going until you can’t anymore) with light weights
1. Weighted Lunges
There are various types of lunges, but these are done by stepping backward with alternating legs. It’s very important to keep your front leg at a 90 degree angle. Do not let your knee bend over your toes. Lunges are great for working your quads as well as your butt. And who doesn’t want a tight butt??
2. Weighted Chair Squats
Nope, you don’t need a chair to do chair squats. Plant your feet hip width apart and then squat down to a 90 degree angle like you’re going to sit on a low chair. Keep your back flat and don’t let your knees extend over your toes. Squats are one of the best butt exercises out there–just ask Kim Kardashian.
3. Weighted Sumo Squats
Like the name suggests, you’re going to get into sumo position for these squats. Spread your feet out wide and point your towards out. Keep your back as straight as possible while squatting down as far as you can. Hold a single dumbbell with both hands in front of your chest. This is one of the best leg exercises for getting the inner thigh–an area that can be hard to target.
4. Weighted Static Split Lunges
Some lunges can be really hard on the knees. If you are someone who suffers from knee issues, this move is great for helping avoid some of the problems other lunges bring. Start with your legs hip width apart in a split position. You’re going to keep your back heel off the floor the entire time. And then as you lunge down, keep that back foot planted instead of stepping to the front foot like in a standard lunge.
5. Weighted Calf Raises
Calf raises on their own are effective, but adding weight adds more stress which will get you better results faster. The trick is instead of following the set schedule we outlined above, you want to pick a number of reps to do. The more reps the better your results. For instance, you could do two sets of 40 calf raises using the same weight.
There are two ways you can do calf raises–one leg at a time or both at the same time. If you need help balancing, we suggest doing one leg at a time. Hold the weight on the same side as the calf you’re working, and then lightly wrap your other foot behind the working leg’s ankle. This will help stabilize you. You can use your free hand to help you balance against the back of a chair or the wall. Alternatively, you can hold both weights and do calf raises with both legs at the same time.
At-Home Leg Exercises for Sexy Legs
Because legs are a huge muscle group to work, you can be pretty sore the next couple of days after a good leg workout. This is especially true if you are just starting out on your fitness journey. Just remember–it gets better! The more you work those legs, the less sore you’ll get (and the sexier your legs will get!). Be consistent and push yourself–but know your own limits and when to take a break.
This post is part of the series “Best At-Home Workouts – Get Toned at Home.” Check out more posts from the series below.
We are not medical professionals. Always consult your doctor before starting any new exercise program or nutritional supplement.