A good leg workout routine is essential for men’s muscular physique. At home, even in the absence of a barbell, weights, or dumbbells, the legs can be worked effectively with the help of exercises with your body weight.
The main secret to working your legs at home is combining a correct technique such as iron willpower.
In reality, not everyone can do squats or lunges until the characteristic burning sensation in the muscles appears. However, while leg training can be challenging, the results are worth it.
Read on to find out what an example of an exercise routine for legs at home.
Why work your legs?
Leg exercises are essential for gaining muscle mass in general. The legs represent the largest muscle group in the body and include the back and front of the thigh, buttocks, and calf. You will gain more muscle mass than training only your arms by working them.
An exercise routine for the legs is also beneficial for burning fat. Squats, lunges, and jumps are exercises that make the body expend a lot of energy because they involve several large muscles simultaneously. As a result, the metabolism is accelerated, which helps lose excess weight.
Although it may sound counterintuitive, you need to work your legs to grow the muscles in your arms. Intensive leg training creates an anabolic effect that extends to all other muscle groups. Leg exercises stimulate an increase in testosterone: the larger and more muscles involved in the activities, the stronger the release of hormones.
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Leg workout routine at home
The routine consists of 10 exercises with your body weight, performed one after the other, one round at a time. Rest for at least 15 seconds between exercises. No additional equipment is needed to practice both at home and outdoors.
Here is an example of a leg routine at home.
- Combined stocks
Exercise 1 – 30 seconds
The exercise consists of two movements. First, do a bounce squat and immediately switch to a lunge. Then jump out of the lunge and directly go to the squat. So alternate movements and change your front leg for each lunge.
- Bulgarian stockpiles
10 reps for each leg
A sophisticated version of lunges where the back leg rests on a surface – drawer, chair, or box. Exercise is good because it stabilizes your upper body muscles for balance. It is one of the best for glute development with its body weight.
- Classic lunges
10 reps each leg
When making lunges, make sure that at the bottom, the thigh of the front leg is parallel to the floor, and the knee does not stick out past the toe. Locking your arms behind your head will complicate the exercise, as you will need to strain your abdomen to maintain balance.
- Jump squats
14 reps
This exercise develops explosive strength in the legs. Do the highest jump you can and stretch your arms up from the squat position. Upon landing, return to the squat position.
- Jumping Jack – 40 veces
40 reps
Including this exercise in your routine helps build endurance in your leg muscles and speeds up your heart rate. Pay attention to the technique: the jump is performed due to the lateral movement of the legs, and the weight of the body is kept on the toes. Incorporate this exercise into your leg training if you want to lose weight.
- Classic squats
20 reps
You are starting position: feet wider than shoulders and position toes to move slightly to the sides. Put your body weight on your heels and try not lift them off the floor. The lower back should be slightly arched, the head and chest pointing forward.
- Side lunges
10 reps on each side
This exercise requires a good stretch of the back of the thigh. Lunge to the side with your right foot and keep your left leg straight. Then repeat similar lunges with the other leg.
- Crab
10 reps
The crab exercise will burn your leg muscles at this point in the routine. In the squat position, take small steps to the side. The back is straight, and the hands can be kept at the back of the head.
- Toe toe
15 times from the home side
Stand on one leg and lift on your toes. Try not to bend your knee; move your calf muscles. Rest your hands on a wall or other support to keep your balance.
- Static squats
45 seconds
As if you were sitting in a chair, squat against the wall. Your shoulder blades and lower back should be pressed against the wall, and your hands should be in front of you. Hold a static position for 45 seconds. If this weather is challenging to endure, try the lighter version: put your hands on your knees. On the other hand, if it is easy for you to do this exercise, lift your heels off the ground and hold only your toes.
How often and how to do the routine?
When compiling an exercise program at home, it is essential to consider that large muscle groups (such as the legs) need up to 70 hours to recover fully. Repeating the exercise routine during this period can negatively affect muscle growth.
In other words, leg workouts should be done twice a week, for example, on Mondays and Fridays. On the remaining days, it is recommended to work your back and chest and exercise your abdominal muscles.
Also, by exercising regularly at home with your weight, you can quickly reach your maximum peak. To continue progressing, you need to increase the load. How can you do that?
- Train on circuits. That is, increase the number of exercises per training set. A sequence of 10 activities is a complete training circuit. The more times you do them, the more intense the workout.
- Reduce your rest time. If it is easy for you to complete three courses, shorten the rest time between exercises.
- Increase your speed. Experiment with the speed of the movement. For example, try squatting slowly for 4 seconds and doing an explosive lift up.
- Use weights. When self-weight loading seems too light, use additional weights. You can do kettlebell squats and hand dumbbell lunges.
ABSTRACT
The featured leg workout is designed for intermediate or beginner athletes. If you have experience with strength training, we recommend doing leg strength exercises with weights and doing this workout as a recovery workout.
