We are confident that Homeworkoutmentor offers a variety of workouts suitable for everyone. Regardless of your fitness goals, current fitness level, experience, or the equipment and space available to you, you’ll find a workout tailored to your needs on this platform. Whether it’s legs workouts, home workouts, or bodyweight workouts, we have it all.
Let’s focus on leg workouts—a key component to overall strength and flexibility. The legs house some of the body’s most powerful muscles, including the glutes, and maintaining their strength and flexibility is essential for smooth movement. Strong leg muscles not only contribute to joint pain relief but also enhance bone strength and improve heart health.
For those working out at home with minimal equipment, you may have incorporated squats into your routine, but relying solely on squats may become monotonous. Luckily, there are various ways to enhance your leg workout without the need for additional machines or lifting equipment.
The workout involves three sets of each exercise, emphasizing the legs, glutes, and core. It is adaptable to different settings since all exercises, except one, are bodyweight moves. The exception can be done with any makeshift weight, such as using bricks found in the garden.
If you happen to have free weights, incorporating them can intensify the workout. Other ways to challenge yourself include slowing down the movements to increase muscle tension and minimizing the rest between sets.
Below, you’ll find comprehensive descriptions of each exercise, along with details on sets, reps, and rest:
Squat
Sets: 3
Reps: 10
Targets: Quads, hamstrings, and glutes
Stand with your feet hip-width apart. Maintain an upright chest and straight back as you bend your knees, lowering your hips until your thighs are parallel to the ground. Drive through your heels to return to a standing position.
Lunge
Sets: 3
Reps: 10 each side
Targets: Quads, hamstrings, and glutes
From a standing position, take a significant step forward with your right foot, lowering both knees to a 90° bend. Push back up through your right foot to return to a standing position. Complete all reps on one leg before switching to the other.
Pistol Squat (or Single-Leg Box Squat)
Sets: 3
Reps: 10 each side
Targets: Quads, hamstrings, and glutes
The pistol squat, a challenging bodyweight variation, involves standing on one leg and dropping into a deep squat, extending the opposite leg straight in front of you.
If the pistol squat is too challenging, try the single-leg box squat. Stand close to a box or surface approximately 40cm off the ground, facing away. Lift one leg in front of you and slowly sit back into a squat until you’re on the box, then stand back up. Complete all reps on one leg before switching to the other.
Good Morning
Sets: 3
Reps: 10
Targets: Hamstrings and glutes
Stand with your feet shoulder-width apart and place your hands behind your head. Bend forward at the hips until you sense a gentle stretch in your hamstrings, then reverse the movement to stand back up.
Donkey Kick
Sets: 3
Reps: 10 each side
Targets: Hamstrings and glutes
Assume an all-fours position with your hands under your shoulders and knees under your hips. Engage your core and lift one leg behind you, keeping the knee bent so the sole of your foot faces the ceiling. Lower your leg back down slowly. Complete all repetitions on one leg before switching.
Side Lunge
Sets: 3
Reps: 10 each side
Targets: Abductors
From a standing position, take a substantial step to one side and lower until the knee on your leading leg is bent at 90°, while keeping your trailing leg straight. Push back up to a standing position. Perform all repetitions on one side before switching.
Calf Raise
Sets: 3
Reps: 10
Targets: Hamstrings and glutes
Start from a standing position and lift your heels off the ground until you are standing on your toes, then lower under control.
Glute Bridge
Sets: 3
Reps: 10
Targets: Hamstrings and glutes
Lie on your back with your knees bent and feet planted close to your glutes. Elevate your hips until you form a straight line from your knees to your neck, pause momentarily, and then lower back to the starting position.
Stiff-Leg Deadlift
Sets: 3
Reps: 10
Targets: Hamstrings and glutes
This exercise requires some form of weight, whether it’s dumbbells or a DIY alternative. Stand holding a weight in each hand with a slight bend in your knees. Keep this slight bend as you hinge at the hips to lower the weights, keeping them close to your legs and your back straight. When you feel a stretch in your hamstrings, smoothly straighten back up.
