You can always perform many killer leg exercises from your own home by using your own body weight and some few extra tools. All you need to do is grab a dumb bell, a bottle of water and a stability ball and you will be ready to start.
It is always a great idea to consult your doctor on any contradictions you may have that can prevent you from performing certain leg exercises before you start any killer leg exercises workout program from your home.
For example, in case you are having bad knees, there are chances your doctor might suggest that you avoid performing polymeric jumping exercises.
Below are some of the most common leg exercises you can always perform from your home
Top 7 Killer Leg Exercises For The Beginner’s
#1 Squat Variations
Squats are known to be the king of leg exercises. They do not only work on all your lower body muscles but are also able to perform them in different ways to ensure your workouts are interesting. You also have to pay close attention to form whenever you are performing the squats to ensure you protect your lower back and knees. Below are some types of squats
The Standard Squat
You can always add some weight to the squat with barbell, dumb bells or kettle bells once you have mastered the proper squat movement.
While performing standard squat you need to:
- Stand with your knees hop width apart with the toes angled outward slightly. You can always place your hands on your hips or at your side.
- Push your hips backwards and ensure you bend the knees by lowering your body towards the floor.
- Ensure you squat down until the thighs are parallel to the ground.
a) The Split Squat
The split squat is almost similar to the standard squat. The only difference is that one of the foot is balanced on a raised surface such as a bench or a step. You can always use the BOSU ball to add some element of instability. After you have performed a set with one of your foot on a raised surface, you can also perform the second set with the other foot on a raised surface.
b) The Wall Squat
The wall squat refers to a static exercise that you can always perform anywhere you wish. You can always do one while brushing your teed or when washing dishes. Provided you can hold onto each wall squat as long as you can while aiming for a minimum of 30 seconds per squat.
c) The Jumping Squat
The jumping squat is known to be a more advanced ply metric movement. In case you have a knee, hip or lower back problems, it is appropriate that you first check with your doctor before you perform this exercise.
- Start by performing a standard squat, swing you are your arms in front of your body and the lower hips towards the floor.
- Press through the heels when you are the bottom of your squat. Explode with a jump as you swing the arms behind your body.
- Ensure you land on the balls of your feet with a slight bend in your hips and knees.
If the squats are the kind of leg exercises you can perform at home, then the lunges are the queens. Just like the squats, the lunge will always target your lower body and can always be carried out in various ways. You can settle on any two-lunge exercises and perform either 2-3 sets.
a) Standing Lunge
Standing lunge is considered the simplest though it does not mean it is the easiest. It is possible to perform the standing lunge by stepping forward or backwards from the starting position. After you have mastered the form, always feel free to add weight with dumb bells, barbell or kettle bells.
b) Walking Lunge
Walking lunge is usually performed in the same way as the standard lunge. However, instead of staying in one position like in standing lunge, in the walking lunge, you will be moving forward every time changing the lunges from one side to the other. The walking lunge will challenge stability and strength. Ensure you take your time and maintain proper form throughout the exercise.
#3 The Hamstring Curl on a stability ball
You can target your hamstring and core by carrying out a hamstring curl on stability ball. In case you do not have a stability ball, you can always perform the same exercise by using a rolling chair or a swing instead of the stability ball.
#4 Calf Raises
It is easy to do the calf raises where you are. The calf raises targets the muscles running along the legs back between your heel and knee. You can perform them using both legs at a go.
#5 Dumbbell Deadlift
The Dumbbell Dead lift refers to a compound exercise that targets your glutes and hamstrings. You need to keep a close watch on the form in order to prevent any injuries to your lower back and at the same time keeping in mind that the hamstrings should always be the target of the exercise.
#6 The Lying Bridge
You can work out your hamstrings and glutes using this easy and do anywhere exercise. You can perform the exercise with both feet on the ground or if you prefer lift on of your feet off the ground in order to isolate one side of your body. You can always do 15-30 repetitions per set.
#7 The Quadruped Hip Extension
The Quadruped Hip Extension is considered one of the best killer leg exercises that will enable you to isolate the glutes in order to get a killer bum. You can always perform at least one set on each side of your body and target a minimum of 15 repetitions per set.
- Start with your hands and knees on the floor
- By keeping your knees at 90-degree angle, tighten the right glute and extend your hip.
- Reverse the movement and return to the start position.
When you are performing the leg exercises from your home, you need to keep close attention to the difference between the outright pain and muscle soreness. In case you experience pain at any point, stop the exercise and try something else. You can decide to discontinue your exercise and consult with your doctor if you are still experiencing the pain.