The Killer Leg Workout You Can Do at Home





The Killer Leg Workout You Can Do at Home

The Killer Leg Workout You Can Do at Home

With half the world self-isolating right now, it seems like a great time to be training at home. Which is why we thought we would offer you a killer leg workout you can do at home. Most of the exercises are body-weight, but if you can get a hold of a set of dumbbells (or even two heavy cans or bottles) then you’ll be able to get an even better workout.

The Exercises

Here is a quick glossary of the exercises that will be used in this leg workout. We will provide a brief description of each exercise, but you can of course just look up the exercises on YouTube.

    • Box Squat – If you have never exercised before, then performing a proper bodyweight squat can be quite challenging. Balance issues being a major concern. A box squat involves squatting down until your gluts touch a chair or bench. The exercise will teach you the importance of keeping your heels flat on the ground and pushing your hips back as you squat.
    • Body-weight Squat – Once you can box squat, you can start to use body-weight squats instead. Performed exactly the same, but without a chair or bench to sit on.
    • Progression (if you have weights)
    • Dumbbell Goblet Squat – Just the same as a body-weight squat, but while holding a dumbbell in your two hands in front of your chest.
    • Dumbbell Front Squat – You’ll need two dumbbells for this, one in each hand. Hold the dumbbells so that they are resting on the front of your shoulders, your elbows should be out in front of you.
    • Jump Squats – Start in a squatting position, with feet shoulder-width apart and toes pointed out. Squat down until your thighs are parallel and then explosively jump up in the air. Land, and then squat down again.
    • Stair Climbs – If you have a set of stairs in your home then you can perform stair climbs. It’s just walking up and down the stairs! Hold a heavy weight in each hand to increase difficulty. This works the quadriceps and glutes, while also targeting the hamstrings and calves.




  • Calf Raises – Stand on a step with your heels hanging off the edge. It’s best to hold onto a wall while doing so. Slowly raise your body up until you are on your tiptoes. Then lower them down until your heels are pointing towards the ground. That is one rep.
  • Lunges – Stand upright with chest pushed out, shoulders back, and feet together. Take a large step forward, lifting your rear heel off the ground. Bend your back knee until it almost touches the floor, your front knee should be at a right angle. Pause, and then return to starting position. Repeat with other leg.
  • Romanian Dead-lifts – Hold a dumbbell in each hand and stand upright with feet close together. Bend your knees ever so slightly and hold the dumbbells in front of your thighs. Push your chest out and then bow forward, keeping your legs stiff. Lower the weights towards the floor as you do so. Pause when your hamstrings are screaming, then return to the starting position.

The Killer Leg Workout You Can Do at Home

Killer Leg Workout You Can Do at Home

Session #1

  • Bodyweight Squat or Box Squat 3 x 15-20 reps
  • Dumbbell Goblet Squat 3 x 12 reps
  • Lunges 3 x 10 reps (each leg)
  • Romanian Deadlifts 3 x 12-15 reps
  • Calf Raises 3 x 20 reps

 

Session #2

  • Dumbbell Front Squat 3 x 12 reps
  • Jump Squats 5 x 5 reps
  • Stair Climbs 5 x 30 seconds (fast)
  • Romanian Deadlifts 3 x 8-12 reps
  • Calf Raises 3 x 20 reps

The Killer Leg Workout You Can Do at Home

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