The majority of the world has adapted to working out at home out of necessity. The good news is that not only are you saving money by cutting gym costs, but at-home workouts are simple to do, especially on leg day. There are many different bodyweight exercises for legs that will build muscle, tone, and shape your legs.
One crucial practice when working on your legs is to work your quads, the front of your legs, and focus on your hamstrings and glutes in the back. The following leg workout will provide you with a complete lower-body plan that hits all the major muscle groups.
1. Lunges
From a standing position, step forward with one leg. Lower your body until the leg you stepped with forms a 90-degree angle. Don’t let your knee extend over your toes or your rear knee touch the floor. Return to standing position and then step with the other leg for the desired number of repetitions.
2. Air Squats
Stand with your feet should width apart. Begin moving your hips toward the floor as if you were going to sit in a chair. Keep your chest up as you squat down to a 90-degree angle or deeper.
3. Glute Bridges
Lie face-up on the floor, your knees bent and your feet flat on the floor, hands down by your sides. Lift your hips until you form a flat “bridge” from your knees to your shoulders. Squeeze your butt.
4. Good Mornings
Stand with your feet hip-width apart. Place your hands behind your head with your elbows pointed out and your fingers locked behind your head. Slowly hinge at your hips and push your butt backward until your upper body is parallel with the floor.
5. Reverse lunge
The reverse lunge is the opposite of the lunge. Instead of stepping forward, you step backward. If your hamstrings aren’t well-developed yet, you may want to use a chair or other sturdy surface for balance.
Using these five moves, you will be able to give your legs an effective workout. As the movements become more manageable, increase the number of repetitions that you do, or work through the exercises more than once.