Top 15 Leg Exercises to Do at Home
Leg Day can be quite challenging for stay-at-home individuals who spend most of their time sitting. In this blog, we address some of the leg training challenges and leg exercises to do at home for all skill levels.
Why is Leg Training Challenging?
Here are some reasons why leg day might be the hardest in your workout routine:
Stress and Fatigue
Leg muscles, particularly the quadriceps and hamstrings, are among the largest muscle groups in the body. High-intensity leg workouts can lead to elevated levels of fatigue. Compound exercises like squats and deadlifts significantly increased muscle activation and energy expenditure [source].
Delayed Onset Muscle Soreness (DOMS):
Leg workouts, especially when introducing new exercises or increasing intensity, can lead to significant soreness that peaks 24 to 48 hours after the workout. This discomfort can deter individuals from consistent leg training. DOMS is a common occurrence after eccentric muscle contractions, often prevalent in resistance training. Sudden exercises, such as intense leg workouts, can cause DOMS, leading to muscle soreness in eccentric muscles [source].
Perceived Difficulty:
Squats, lunges, and other compound leg exercises are often considered challenging. The mental perception of the difficulty of these exercises can discourage individuals from incorporating them into their workout routines. Perceived exertion is influenced by both physiological and psychological factors [source].
Cardiovascular Stress:
Leg workouts can elevate heart rate and induce cardiovascular stress. For those not accustomed to intense leg training, this cardiovascular demand can be perceived as challenging..
Top 5 Leg Exercises to do at Home for MMA
Bodyweight Squats:
Target Muscles: Quadriceps, Hamstrings, Glutes
Instructions:
- Stand with feet shoulder-width apart.
- Lower your body by bending your knees and pushing your hips back.
- Keep your chest up and back straight.
- Lower until your thighs are parallel to the ground.
- Push through your heels to return to the starting position.
Equipment: None (Can use a chair for assistance if needed)
Lunges:
Target Muscles: Quadriceps, Hamstrings, Glutes
Instructions:
- Stand with feet together.
- Take a step forward with one foot, lowering your hips until both knees are bent at a 90-degree angle.
- The back knee should hover just above the ground.
- Push off the front foot to return to the starting position.
- Repeat on the other leg.
Equipment: Barbell/Dumbbell
Jumping Lunges:
Target Muscles: Quadriceps, Hamstrings, Glutes
Instructions:
- Start in a lunge position.
- Explosively jump, switching your legs in mid-air.
- Land in a lunge position with the opposite leg forward.
- Repeat continuously, emphasizing speed and explosiveness.
Equipment: None
Single-Leg Glute Bridges:
Target Muscles: Glutes, Hamstrings
Instructions:
- Lie on your back with knees bent and feet flat on the floor.
- Lift one foot off the ground.
- Lift your hips towards the ceiling, squeezing your glutes at the top.
- Hold for a moment, then lower your hips back down.
- Repeat on the other leg.
Equipment: None
Box Jumps (or Step-Ups):
Target Muscles: Quadriceps, Hamstrings, Glutes
Instructions:
- Find a sturdy platform or step.
- Jump onto the platform, landing with both feet.
- Stand up straight on the platform.
- Step back down and repeat.
Equipment: Box or sturdy platform
Top 5 Leg Exercises to do at Home for Weightlifters and Boxers
Here are top 5 exercises to do at home to strengthen your leg muscles:
Jumping Lunges:
Target Muscles: Quadriceps, Hamstrings, Glutes
Instructions:
- Start in a lunge position.
- Explosively jump, switching your legs in mid-air.
- Land in a lunge position with the opposite leg forward.
- Repeat continuously, emphasizing speed and explosiveness.
Equipment: None
Single-Leg Box Jumps:
Target Muscles: Quadriceps, Hamstrings, Glutes
Instructions:
- Stand on one leg in front of a sturdy box or platform.
- Jump onto the box, landing on the same leg.
- Stand up straight on the box.
- Step back down and repeat on the other leg.
Equipment: Box or sturdy platform
Agility Ladder Drills:
Target Muscles: Leg muscles, Hip flexors
Instructions:
- Set up an agility ladder on the floor.
- Perform various footwork patterns, such as high knees, lateral shuffles, and quick steps.
- Focus on speed, precision, and coordination.
Equipment: Agility ladder (Can be improvised with tape on the floor)
Boxer Squats:
Target Muscles: Quadriceps, Hamstrings, Glutes
Instructions:
- Stand with feet shoulder-width apart.
- Lower your body into a squat position.
- Shift your weight side to side, simulating lateral movement in boxing stances.
- Explode up from the squat position.
Equipment: None
High Knees:
Target Muscles: Quadriceps, Hamstrings, Calves
Instructions:
- Stand with feet hip-width apart.
- Lift your knees towards your chest alternately at a rapid pace.
- Engage your core and maintain an upright posture.
- Perform as a dynamic warm-up or high-intensity cardio exercise.
Equipment: Wear a resistance band for progressive challenge.
Advanced Leg Exercises to do At Home
Pistol Squats:
Target Muscles: Quadriceps, Hamstrings, Glutes
Instructions:
- Stand on one leg with the other leg extended forward.
- Lower your body by bending the knee of the standing leg.
- Keep the extended leg straight in front of you.
- Lower until your thigh is parallel to the ground.
- Push through the heel to return to the starting position.
Equipment: None (Can use a support for balance)
Cossack Squats:
Target Muscles: Quadriceps, Hamstrings, Adductors
Instructions:
- Stand with feet wider than shoulder-width apart.
- Shift your weight to one side, bending that knee while keeping the other leg straight.
- Lower your body towards the bent knee.
- Push through the heel to return to the starting position.
- Repeat on the other side.
Equipment: None
Best Leg Exercises to do At Home for Women
Leg Raises:
Target Muscles: Quadriceps, Hamstrings, Hip Flexors
Instructions:
- Lie on your back with legs straight and arms by your sides.
- Lift one leg towards the ceiling, keeping it straight.
- Lower the leg back down without letting it touch the ground.
- Repeat on the other leg.
Side-Lying Leg Lifts:
Target Muscles: Outer Thighs (Abductors)
Instructions:
- Lie on your side with legs straight.
- Lift the top leg towards the ceiling, keeping it straight.
- Lower the leg back down without letting it touch the bottom leg.
- Repeat on the other side.
Calf Raises:
Target Muscles: Calves
Instructions:
- Stand with feet hip-width apart.
- Rise onto the balls of your feet, lifting your heels as high as possible.
- Lower your heels back down.
Pulse Squats:
Target Muscles: Quadriceps, Hamstrings, Glutes
Instructions:
- Perform a regular squat.
- Instead of standing back up, pulse up and down in a small range of motion.
- After pulsing, stand up to complete one repetition.
Major Muscles of the Leg and Which Exercise Targets them?
Quadriceps (Quads):
Location: Front of the thigh.
Function: Helps you straighten your knee, crucial for standing and going up stairs.
Workouts: Squats, leg press, lunges.
Hamstrings:
Location: Back of the thigh.
Function: Bends your knee; vital for walking and bending.
Workouts: Deadlifts, hamstring curls, Romanian deadlifts.
Gluteus Maximus (Glutes):
Location: Buttocks.
Function: Extends your hip; important for standing up, walking, and running.
Workouts: Squats, deadlifts, hip thrusts.
Adductors:
Location: Inner thigh.
Function: Bring your legs together; key for stability.
Workouts: Side lunges, adductor machine exercises.
Abductors:
Location: Outer thigh/hip.
Function: Moves your leg away from the midline; great for lateral movements.
Workouts: Side leg raises, lateral band walks.
Calves (Gastrocnemius and Soleus):
Location: Back of the lower leg.
Function: Points your toes downward; essential for walking.
Workouts: Calf raises, toe raises.
The Bottomline
Don’t skip leg day again! With these amazing top leg exercises to do at home, you can train your leg muscles for agility, strength and a toned overall physique!
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