- 1 The Workout:
- 1.1 1. Bulgaian Split Squat – 2 sets 10 reps
- 1.2 2. Dumbbell Deadlift – 2 sets 10 reps
- 1.3 3. Dumbbell Squat To Overhead Press – 2 sets 10 reps
- 1.4 4. Goblet Squat – 2 sets 10 reps
- 1.5 5. Jump Squat – 2 sets 10 reps
- 1.6 6. Standing Dumbbell Calf Raise – 2 sets 10 reps
- 1.7 7. Swiss Ball Knee Tuck to Chest – 2 sets 10 reps
- 1.8 8. Swiss Ball Leg Curl/ Hip Raised to Hamstring Curl – 2 sets 10 reps
- 1.9 9. Dumbbell Lunges- 2 sets 10 reps
- 1.10 10. Dumbbell Side Lunges/ Lateral Lunges- 2 sets 10 reps
- 1.11 11. Pistol/ Single Leg Extended Arm Squats – 2 sets 5 reps
- 1.12 12. Jump Ropes – 30 second
This is a highly effective leg workout routine that can be performed in the comfort of your own home, without having to visit a gym. However, it does utilize a few pieces of basic fitness equipment that can generally be found in any home gym.
A good ab workout doesn’t require equipment, here’s one that use only your bodyweight – 6 At Home Bodyweight Leg Workout
The 12 At Home Leg Day Workout is designed to tighten and tone the entire lower body through by utilizing both large and small muscle groups such as the calves quadriceps, hamstrings and glutes. This is a fairly long routine, involves split squats, dumbbell deadlifts, dumbbell squat thrusts, goblet squats, jump squats, standing dumbbell calf raises, Swiss ball knee tucks, dumbbell lunges, dumbbell side lunges, single leg squats and rope jumping.
Through the use of both static and dynamic moves this routine will definitely provide results if performed on a consistent basis. By utilizing basic fitness equipment, such as dumbbells, a Swiss ball, a sturdy chair and a jump rope, you can burn an incredible amount of calories and strengthen the entire
lower body. But utilizing compound movements, such as performing overhead presses after a squat, you are in burning more calories than of performing these moves alone.
When performing any of these moves, it is important to maintain proper form in order to reduce the chance of injury.
This leg workout is diversify and can be perform in any order. As you progress with the routine, add more reps and more weight to each exercise for resistance. Resting should be no more than 30-60 seconds in between sets for maximum gain.
1. Bulgaian Split Squat – 2 sets 10 reps
Bulgaian Squat performed much like a split squat, but the foot of the non-lifting leg is rested on a knee-high platform behind the lifter
2. Dumbbell Deadlift – 2 sets 10 reps
Deadlifts can be performed using dumbbells, barbells, or kettlebells with one hand or two hands & with one leg or two legs. Variations are only limited by the athlete’s imagination.
3. Dumbbell Squat To Overhead Press – 2 sets 10 reps
Overhead squat the barbell is held overhead in a wide-arm snatch grip; however, it is also possible to use a closer grip if balance allows.
4. Goblet Squat – 2 sets 10 reps
The goblet squat is great for teaching technique to beginners and for major squat movements where weight isn’t the focus. It’s a great warm-up and good for when you’re focusing on time under tension and higher reps.
5. Jump Squat – 2 sets 10 reps
A plyometrics exercise where the squatter engages in a rapid eccentric contraction and jumps forcefully off the floor at the top of the range of motion.
6. Standing Dumbbell Calf Raise – 2 sets 10 reps
Standing calf raises are executed with one or both feet. They are frequently done on a raised surface with the heel lower than the toes to allow a greater stretch on the working muscles. The exercise is performed by raising the heel as far as possible. Weights or other methods of providing resistance are commonly used, but the exercise is also effective with body weight alone.
7. Swiss Ball Knee Tuck to Chest – 2 sets 10 reps
Exhale and tighten your abs. Bring your knees towards your chest, effectively pulling the ball towards you in a smooth, controlled motion. Try to alter the position of your upper body as little as possible. Inhale and return to your starting position. The ball will roll out so your legs are stretched straight outwards and the rest of your body aligns again. Continue doing the knee tuck for the recommended number of repetitions.
8. Swiss Ball Leg Curl/ Hip Raised to Hamstring Curl – 2 sets 10 reps
The Swiss ball hip raise and leg curl is a multi-joint exercise that targets the hamstrings and glutes and improves hip mobility and flexibility. The movement is a great way to isolate your hamstrings in a natural range of motion rather than being forced into a certain movement pattern, as is typically found on machines. Note: To effectively perform the exercise, keep your hips up the entire time and avoid letting them sag during the movement.
9. Dumbbell Lunges- 2 sets 10 reps
10. Dumbbell Side Lunges/ Lateral Lunges- 2 sets 10 reps
Lateral lunges strengthen and define the glutes (butt) and hamstrings. Alternating leg workout develops and strengthens basic motor patterns. Lateral lunges are a bodyweight exercise that can be performed at home or in the gym. Add lateral lunges on your conditioning day or during your lower-body strength workout. See demonstration video here>> Exercise Videos- Lateral Lunges – Alternating
11. Pistol/ Single Leg Extended Arm Squats – 2 sets 5 reps
A bodyweight squat done on one leg to full depth, while the other leg is extended off the floor. Sometimes dumbbells, kettlebells or medicine balls are added for resistance. (aka single leg workout squat).
12. Jump Ropes – 30 second
Workout infographics by workoutlabs.com – visit them for more custom printable workouts.