Workout From Home Series - Legs

November 29, 2021

Everyone knows never to skip leg day.

A strong set of legs can help to make everyday tasks a lot easier and help to create the base for a strong and stable physique.

Lower body strength is helpful with all kinds of movements, including upper body movements. The stronger your base is, the more force you are able to generate up through your core and in to your upper body.

There are a huge variety of leg exercises that you can do at home without the need for any weights or special equipment.

In the absence of heavy weights you can instead look to focus on your technique – engaging the muscles throughout the exercise – and increase your repetitions until you reach a point where the muscles are beginning to fail.

Leg exercises are a great tool to use for boosting your metabolism and fat burning capabilities. When you train your legs, you are activating some of the largest muscles in your body.

Working larger muscles requires the use of more energy, equating to greater calorie burning potential and speeding up your metabolic rate. Working larger muscles also stimulates a larger release of hormones such as cortisol, testosterone and human growth hormone.

Cortisol helps your body to respond to stress and increase fat metabolism. Testosterone helps your body to repair damaged muscle proteins and build skeletal muscle, and HGH promotes muscle growth, boosts immunity, and boosts fat metabolism.

Here are some simple exercises to get you started from the comfort of your own home, backyard or wherever you prefer to get your burn on.

Standing Single Calf Raise

Equipment needed: A stair or slightly raised surface

Stand on one leg with the forefront of your foot resting on the edge of the raised surface.

Drop your standing heel to below the edge of the standing surface.

Raise your heel until you are standing on your toes.

Lower slowly, focusing on your calf muscle and repeat.

If you have trouble balancing, try performing next to a table or wall that you can use to stabilise yourself.

Bridge Hamstring Curl

Equipment needed: Towel or yoga mat

Lay down on your back with your hands extended along the side of your body, palms facing down.

Raise your knees and place your feet flat on the floor.

Lift your pelvis so that you are performing a bridge.

Keeping one foot planted on the ground, slowly extend your other leg out fully.

Return to the floor, and perform the same action with the other leg, keeping your gluts engaged.

Lunges

Equipment needed: None

Start in a standing position.

Extend one foot forward and lower in to a squat position, keeping both of your knees at 90 degrees of angle.

Ensure that your front knee does not extend out beyond the line of your front foot.

Push up and return to the starting position.

Swap legs and repeat.

Burpee

Equipment needed: Towel or yoga mat

Find a spot in your home that is large enough to do a push up and has a reasonably soft landing area.

From a standing position, drop down in to a squat, with a straight back, feet shoulder width apart and knees at 90 degrees.

Place your palms on the floor in front of you while simultaneously kicking your feet behind you, dropping all the way down to a laying position.

Using a push up technique, push your upper body up while frog jumping back in to a squat position.

Raise your arms high above your head and jump upwards as high as you can.

Rinse and repeat.

Plank Kicks

Equipment needed: Towel or yoga mat

Get in to a plank position with your arms straight.

Lift your right leg high in to the air without bending your knees.

Switch legs and repeat.

Squat

Equipment needed: None

Stand up straight with your feet shoulder width apart and facing forwards.

Keeping a straight back, bend your knees as much as you can, keeping your weight on your heels.

Return to a standing position and repeat.

Wall Sits 

Equipment needed: None

Stand up straight with your back against a smooth wall.

Slide down maintaining a straight back until your knees are at a 90-degree angle.

Hold for 10 seconds.

Slowly rise to a standing position and repeat.

Side Leg Raises

Equipment needed: Towel or yoga mat

Lie on your side with your legs straight, one on top of the other.

Use your elbow to prop up your upper body and support your head.

Slowly raise your top leg upwards as high as it will go.

Repeat for 10 reps, lie on your other side and repeat with your other leg.

 

Are your legs burning but you want to keep training? You can check out our blog on Push Ups here to complete your full body workout.