workout leg day at home

 

1. Bodyweight Squats

• Description: Stand with feet shoulder-width apart, toes pointed slightly outward. Lower your body by bending your knees and pushing your hips back as if sitting into a chair. Keep your chest upright and lower until your thighs are parallel to the ground. Push through your heels to return to the starting position.
• Target: Quadriceps, hamstrings, glutes, and calves.
  
  
  

2. Lunges

• Description: Stand with feet hip-width apart. Step forward with one leg and lower your body until both knees are bent at a 90-degree angle. Keep your front knee aligned with your ankle, and your back knee lowered towards the ground. Push back to the starting position and repeat on the other leg.
• Target: Quadriceps, hamstrings, glutes, and calves.
  
  
  

3. Glute Bridges

• Description: Lie on your back with knees bent and feet flat on the floor, hip-width apart. Lift your hips off the floor until your body forms a straight line from shoulders to knees. Squeeze your glutes at the top and lower back down.
• Target: Glutes, hamstrings, and lower back.
  
  
  

4. Calf Raises

• Description: Stand with feet hip-width apart. Rise onto your toes, lifting your heels off the ground as high as possible. Hold briefly at the top, then lower your heels back down.
• Target: Calves.
  
  
  

5. Step-Ups

• Description: Find a stable elevated surface like a chair or sturdy bench. Step onto the surface with one foot, pushing through your heel to lift your body up. Step down with the same foot and repeat on the other side.
• Target: Quadriceps, hamstrings, glutes, and calves.
  
  
  

6. Wall Sits

• Description: Stand with your back against a wall and lower your body until your thighs are parallel to the ground. Hold this position, keeping your back against the wall and your knees at a 90-degree angle.
• Target: Quadriceps and glutes.
  
  
  

Tips:

• Warm-Up: Always warm up for 5-10 minutes before starting your leg workout to increase blood flow and reduce the risk of injury.
• Form: Focus on proper form for each exercise to maximize effectiveness and prevent strain.
• Progression: Start with fewer repetitions and gradually increase as you become stronger.
• Rest: Take breaks between exercises as needed to recover, typically 30-60 seconds between sets.