Best Leg Exercises You Can Do At Home

Legs are the most important part of your body and properly sculpted legs improves your overall physique. But sadly it is ignored by most of the beginners. A beginner may focus on his or her upper body initially and ignores legs.

Your lower body includes thighs, hamstring,  knee, calf, toe and other muscles which need to be improved and conditioned. There are various exercises you can do to strengthen your leg muscles even at your home without going to gym.. 

Remember that before doing intense exercises, stretching exercises are important. So do some stretching before doing leg exercises. These exercises are for beginners and can be modified as per their level.

SQUAT

• Stand straight with feet hip-width apart.
• Tighten your stomach muscles and straight your hand. 
• Bend your knees (90 degree angle with your legs) while keeping your upper body as straight as possible.
• Repeat the movement.
• You can do this with or without weight.

SQUAT JUMP

• Stand with your feet just outside shoulder-width apart, toes turned slightly out. 
• Squat down with your weight in your heels. Keep your upper body straight.
• When you hit the bottom of your squat  (i.e. thighs 90 degree with legs), squeeze your butt tight and drive hard through your legs and heels as you launch straight up, pelvis forward, pushing off your toes at the last moment of contact with the floor.
• Land softly, then use the momentum from landing to go right into your next squat. That's one rep.

PISTOL SQUAT

• From a standing position, raise one foot off the floor. You should be looking directly forward, with your chest up, knees and hips slightly bent, and your back straight.
• Descend into a squat by flexing your hips and knee. As you squat, extend the non-working leg forward to allow clearance for your movement.
• Hold the bottom position briefly and then return to the start by extending through the hips and knee, driving through the heel of your working foot.
• Repeat with another leg.

FORWARD LUNGE

• Stand tall with feet hip-width apart. 
• Take a big step forward with right leg and start to shift weight forward so heel hits the floor first.
• Lower body until right thigh is parallel to floor and right shin is vertical (it's okay if knee shifts forward a little as long as it doesn't go past right toe). If mobility allows, lightly tap left knee to ground while keeping weight in right heel.
• Press into right heel to drive back up to starting position.
• Repeat on the other side.

REVERSE LUNGE

• Same as the forward lunge, Start with feet together.
• Step back with one foot to complete a lunge.
• Step back toward starting position.
• Return to starting position and repeat.

SIDE LUNGE

• Stand shoulder width apart. Step out to the side, keeping toes pointing forward.
• Complete a lunge, bending at the knee to lower downwards.
• Your knees should not pass over your toes.
• Step back to starting position to repeat to the opposite side.

image source:- irongrif.com

SINGLE LEG CALF RAISE

• Stand straight. Position toes and balls of feet on calf block or elevation with heels and arches extending off.
• Place hand or hands on support for balance. Lift one leg to rear by bending knee.
• Raise heel by extending ankle as high as possible.
• Lower heel by bending ankle until calf is stretched.
• Repeat. Continue with opposite leg.

image source:- www.muscleandfitness.com

BURPEE

• Begin in a standing position.
• Move into a squat position with your hands on the ground.
• Kick your feet back into a plank position, while keeping your arms extended.
• Immediately return your feet into squat position.
• Stand up from the squat position.

image source:- journal.crossfit.com

SIDE LEG RAISE

• Stand next to a chair, which you may hold onto as a support. Stand on one leg. This will be your starting position.
• Keeping your leg straight, raise it as far out to the side as possible, and swing it back down, allowing it to cross the opposite leg.
• Repeat this swinging motion 5-10 times, increasing the range of motion as you do so.

image source: www.bodybuilding.com

SINGLE LEG GLUTE BRIDGE

• Lay on the floor with your feet flat and knees bent.
• Raise one leg off of the ground, pulling the knee to your chest. This will be your starting position.
• Execute the movement by driving through the heel, extending your hip upward and raising your glutes off of the ground.
• Extend as far as possible, pause and then return to the starting position.

image source:- www.skimble.com

STEP UP

• To start, place your entire right foot onto the bench or chair. Press through your right heel as you step onto the bench, bringing your left foot to meet your left so you are standing on the bench.
• Return to the starting position by stepping down with the right foot, then the left so both feet are on the floor.
• Complete 15 steps leading with the left foot, then repeat another 15 steps leading with your left foot. Do three sets.

Prepare your workout plan and include a leg day. Your legs are vital for your overall looks. Your tonned upper body will not look good if your lower body is not good and not properly tonned. Do the above mentioned leg exercises regularly in your leg day schedule. Stay healthy and stay fit.