Leg Workouts for Muscle Development and Strength

When working out from home, you might feel that getting a good leg workout without the gym is impossible. When you are unable to push the boundaries on the leg press at your local gym, there are still routines that you can perform at home which will aid muscle development and strength.

All that you need is a leg workout plan which you can call upon to form part of your fitness regime that focuses more on balance and technique and rather than the actual weight you are moving. With home gym equipment available from UK Gym Equipment, there is never an excuse to skip leg day.

Our series of leg workouts will work all of the main muscles in your lower half, such as the quadriceps, hamstring, adductor and calf muscles. If you are an avid runner, adding these exercises into your cross-fit sessions will help to reduce the risk of common injuries such as aggravated IT Band Syndrome, as well as improving your overall performance.

What You Will Need for Our Home Leg Workouts

Calf Raise

This first exercise is easy and doesn’t require any equipment at all, making for an ideal warm-up before you get well and truly stuck into your workout. The calf raise works both your hamstrings and glutes; plus, the more reps you complete the harder the exercise becomes as you begin to feel the burn in your calves.

You can try to complete as many reps as you like, perhaps challenging yourself to better your previous total but, for beginners, we recommend trying two or three sets of 10 reps and seeing how you feel. You may also wish to perform this exercise whilst holding a light set of dumbbells to increase weight and resistance. If this begins to hurt, you should stop and rest, otherwise you may cause yourself an injury.

Lunge

This is an exercise that will sap away at your energy, working your quads, hamstrings and glutes – making it a favourite amongst personal trainers that love to push their clients’ boundaries. The lunge features in most leg workout circuits and for good reason – it yields results.

To perform this exercise, start with your feet shoulder-width apart and move one foot in front of the other, as though you are taking a big step, before gently lowering your back leg until the knee is bent approximately 90°. Gently return to your starting position and repeat on your opposite side. Again, you can elect to perform this exercise whilst holding dumbbells, but for beginners, we recommend focusing on perfecting the technique. Start with 10 reps per leg and, as you get stronger and more confident, push up the number of reps on each side.

Stiff-Legged Deadlift

For this exercise you will need a set of dumbbells, so if you elected to perform the other exercises with them then great, if not then it is time to get them out. If you are going straight into the stiff-legged deadlift after completing your set of lunges, prepare to feel the effects with this exercise that targets the glutes and hamstring muscles.

Begin standing, holding a dumbbell in each hand with your knees bent slightly (keeping your knees bent throughout the exercise) before bending at your hips, lowering the weights down in a forward motion. Keep your core engaged and, when you begin to feel a stretch in your hamstrings, slowly and gently straighten your body back into the starting position. This exercise will yield better results when performed at a gradual pace rather than at speed, which will only increase your risk of injury. Beginners should aim for around three sets of 10, with those more experienced upping the number of sets and reps to suit.

Squat Jump

If you have access to plyometric exercise boxes then that is a bonus, otherwise, as long as you have space to jump backwards and forwards that will suffice. The squat jump will strengthen your thighs, glutes, hamstrings and calves as well as providing a cardiovascular workout. The explosiveness of this exercise will work wonders for increasing the strength in your lower muscles, which weightlifters will notice in their performance.

Begin by standing in a squat position with a plyometric box in front of you (if you do not have one, ensure you have enough space to jump into) and jump onto the box. Carefully jump back down again and repeat the exercise. Beginners may aim for two sets of 10 reps, with those that are more advanced choosing to increase to around four or five sets.

Single-Leg Hip Bridge

Our final home leg workout exercise will see you make use of one of our favourite pieces of gym equipment, the medicine ball. The single-leg hip bridge works your glute muscles, as well as your hips and knee extensors. This exercise will also provide a solid workout for your core muscles, although that is not the focus of our home leg workout routine today.

Begin lying on your back holding the medicine ball up in the air with both arms (slightly bending your elbows) and bend your knees. To begin, tighten your core muscles and lift one leg straight up in the air and thrust your hips up, with the weight of your body distributed on your grounded foot and shoulders – hold for one second and lower back down to complete one rep. This exercise will burn any energy you have left at the end of this circuit but still aim for two sets of 10 reps. If you are still feeling strong, go ahead and continue the exercise until you can do no more.

All the equipment that make up our home leg workouts for mass and strength are available directly from UK Gym Equipment. For more information, please get in contact with a member of our team today.

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