Leg workouts are the most effective for lifters, as they hit the biggest muscles in your body. Leg exercises strengthen the muscles of your glutes, hamstrings, and quads and help to move your muscles in more than one direction.

Squats, lunges, and deadlifts target the major leg muscles and burn calories. You can do these exercises with the help of weights, your body weight, and also with a resistance band. Strong legs play a very important role in achieving fitness goals.

There are so many bodyweight leg exercises that you can do at home to improve your strength in daily life. You can do a routine of leg workouts two to three times per week. This will help in muscle recovery and building strength.

Leg workouts can be done anytime, anywhere as your body is free to use and you can also adjust the number of reps and amount of weight that is being used to maintain your body.

Before starting the exercise, just warm up your lower body, as this will loosen the joints and also increase the blood flow in your muscles. In this blog, you will read about leg workout at home.

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Leg Workout with Weights and Without Weights

In the workout, you have to do three sets of each exercise, as this will target your legs and glutes. And you can use dumbbells, resistance bands, and stability balls.

1. Squat

If you want to do squats, then you have to stand with your feet hip-width apart. And remember to keep your chest up and your back straight before bending your knees and lowering yourself.

You should push your hips back so that your thighs are just parallel to the ground. After this, you should drive through your heels and return to standing.

This exercise will target your hamstrings, quads, and glutes. In one set, you have to repeat this exercise 10 times. Make sure you do 3 sets of 10 reps in your workout.

2. Donkey Kick

For this workout, you have to support yourself on your arms and knees on the floor.

Then keep your right knee bent on the floor at a 90-degree angle and lift your left leg into the air so that your leg forms a straight line with your toe pointing upward.

After this, you have to bring your leg back down slowly and then switch when you complete one set.

This exercise will give your super strong glutes and also target your hamstrings. You have to do 3 sets of this exercise.

3. Step Up:

To perform the step-up workout, stand facing the step and hold the dumbbells in front of your chest. After this, you have to place your left foot on the step and your right foot on the floor. Then, push through your left foot and just lift your body up.

You have to drive the right knee up so that it forms a 90-degree angle. Here, you have to pause and then just return to the start. This exercise is very helpful for regular activities, and it tests your balance.

It targets your hamstrings, glutes, and quads.

4. Lunge

First you have to stand on your legs and then take a big step forward with your right foot. so that your knees are both bent at a 90° angle.

Then, you have to push back up with your right foot to stand. Here, you have to do all your reps on one leg, and after that, you should switch to the other.

You have to do 3 sets, and in each set, just repeat the exercise 10 times. It is helpful for your quads and hamstrings.

5. Weight Loss: Hip Bridge

Just lie on your back with your knees bent and keep your feet flat on the floor. Make sure you can touch your heels with your fingertips.

After this, you should hold a dumbbell in front of your hips. Then, you have to lift your hips and ensure your shoulders, hips, and knees are in line.

Now, just slowly lower your hip portion back to the floor.

This exercise will target the glutes, hamstrings, and obliques.

6. Jump Squats

You have to stand on your feet and with an outside hip width. Then, drive your hips back and down. Just keep your chest up and focus on your hips.

At this point, you should push into your heels to stand or jump back up. Jumping workouts increase the intensity and burn your calories.

This workout will target your quads, hamstrings, core, and lower back.

7. Stiff-Leg Deadlift

For this workout, you will need some kind of weight, like a set of dumbbells or a DIY alternative. You have to stand while holding a weight in each hand, and your knees should be slightly bent.

You have to keep this slight bend in your knees. After this, you need to bend at the hips just to lower the weight, and it should be close to your legs, and your back should be straight. If you feel a stretch in your hamstrings, then you have to straighten back up.

This exercise will target the area of your glutes and hamstrings. You should do this work in 3 sets of 10 reps.

Conclusion of Leg Workout at Home

If you don’t have time to go to the gym, leg workouts at home are very essential. This will be helpful for your regular activities as well as tone the muscles in your legs.

Every day, you have to do 20 minutes of leg work to make your legs slim. You can use any household item or dumbbell to do this workout to get great results. Leg workouts target your glutes, hamstrings, and quads.

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