Best Leg day workout at home for strong legs || without weight

Leg day workout

Here a million-dollar question for you guys : what’s the secret of getting perfect buff and be strong? 

i suppose a broad muscular chest, large arms, and a pop carton, right? however you can’t ignore Leg Day workout!

Come on, guys, you don’t wanna look like you’re walking around on toothpicks!

Most of the time we tend to forget our legs which makes our weak. So leg day workout is must to get stronger and perfect legs. 

So Forget the athletic facility, and simply provide this fast at-home leg day workout exercises at home! Applicable for both men and women .

 Beginning with.....

1. Walking Lunges

Take a giant discovery on your right foot. whereas doing that, bend your left leg therefore that your knee nearly touches the ground. 

Then with the assistance of your right leg, move your body into subsequent lunge. This time, your left leg ought to be in front of you, and your right leg can bend toward the ground. 

Do three sets of walking lunges with twelve reps every. And keep in mind to require a 30-second rest after each set. once doing this exercise, the muscles within the front of your leg work the foremost since they need to maneuver your whole body up and forward. 

This not solely strengthens all the leg muscles however conjointly improves your balance and stability.

2. Regular Squats

Stand straight together with your legs shoulder-width apart and your feet parallel to every different. Bend your knees to slowly lower your body toward the bottom. 

Imagine you’re on the point of sit down in Associate in Nursing invisible chair. Go as so much down as you'll be able to, together with your elbows touching your knees. Keep your chest and head upright and certify your knees do not transcend your toes. 

Keep during this position for three to five seconds,then stand keep a copy by pressing through your heels.

 Most of all, squats work your calves, hamstrings,and musculus quadriceps femoris, however they are conjointly pretty effective for build up your abs and strengthening your lower back and glutes. 

Besides they’re an excellent thanks to burn heaps of calories extremely quick, maintain your heart health, and improve your respiratory organ capability. 

Do three sets of twelve reps every, however no rest in between - you must directly move to subsequent exercise, which is...

3. Squat Jumps

Squat down such as you did in this last exercise by lowering your body in order that your thighs ar parallel to the bottom.

 keep during this position for a minimum of three seconds. however now, you’ll launch yourself upward from the squat.

 After you jump within the air, elevate your arms up over your head. come back to the squat position, then jump once more.

 And, sorry, no breaks between the jumps! three sets of twelve are going to be excellent for this one too, and be at liberty to require a 30-second break to rest between sets!

 This exercise helps tone your calves, quads, and hammie likewise as your glutes and core muscles. It’s conjointly cool in this it involves the arms a bit over ancient squats and positively heaps a lot of cardio!

4. Split Squats

For this exercise, you'll be able to use any appropriate surface: a settee, chair, your bed. the most issue is that it's stable enough to carry a number of your weight and will not go over as you’re doing the exercise. 

Stand together with your back to the piece of piece of furniture of your alternative and rest your right foot there on, laces down. 

Slowly squat down together with your left leg till your right knee nearly touches the ground. Hold it there for three seconds (whoa! attempt to keep your balance!), then, with the strength of your left leg, stand keep a copy.

Do three sets of twelve reps on every leg, with no rest after you amendment legs. 

A 30-second break between sets is ok and possibly much-needed! this is often an excellent lower-body exercise since squatting deeply with only 1 leg extremely targets the stabilizer muscles and, as a bonus, improves your balance! conjointly, be at liberty to carry a dumbbell in every hand if you wanna take this one up a “step” heh-heh!

5. Squat Pulses

                

Get into the beginning position for a squat (feet shoulder-width half, inform ahead,and all that jazz). 

 go down into a squat till your thighs ar parallel to the ground. however now, after you hit the bottom purpose in your squat, do a number of "pulses" by moving your hips up and down for regarding five seconds.

 Then come back to the beginning position. The trick is that after you do the pulses,you perpetually have interaction and stimulate your leg muscles.

 Plus, you'll be able to hold the movement longer and tire your muscles in a very completely different means than after you do exactly a regular squat.

 Shoot to try to to this exercise for one minute straight,and take a 30-second break before moving on to..

6. Elevated Calf 

let’s offer those thighs a breather and work on your calves! Stand on a fitness block together with your heels hanging off. (If you have got a stairs, the primary step can do too.) 

If it's laborious to stay your balance, hold onto one thing sort of a near  wall for support.

 Elevate your heels in order that all of your weight is placed on the balls of your feet, then lower your heels toward the ground the maximum amount as you'll be able to in order that you're feeling a pleasant stretch in your calves.

Do three sets of twelve reps with a 30-second break between sets. As always, a dumbbell in your freedom can take things up a notch, that is Associate in Nursing particularly helpful trick once you’ve engineered up most strength that your weight isn't any longer enough.

 This exercise can have your calves wanting larger, stronger, and a lot of outlined. Plus, it will increase your gliding joint strength, so you won’t be as susceptible to spraining or twisting them.

7. Lunge Jumps

Start by standing together with your right leg forward and your arms crossed over your chest. 

Bend your knees and lower your body into a deep lunge. Your left knee ought to nearly brush the ground. Then, sort of a spring, jump into the air, fully extending your legs. 

Whereas you’re mid-air, switch legs, bringing your left leg forward and your right leg back. Land in a very lunge and, while not a chance, launch  your body up into subsequent jump. 

Lunges jumps develop your lower body strength and endurance by targeting the musculus quadriceps femoris, hamstrings, calves, glutes, and hip flexors.

 Besides, it is a excellent cardio exercise, and it stabilises your core, improves your coordination, and builds gliding joint stability. try this exercise for one minute if you'll be able to,then go straight to…

8. Step Ups

For this exercise, you will need a bench, Associate in Nursing aerobic step, or something durable enough and about knee-deep.

 Sub front of the platform you've got chosen, with your feet parallel and shoulder-width except for one another.

 Place your right foot on the platform, and by pushing through this foot, propel your body into the air till your left foot ends up next to your right one.

 Pause for a few of seconds, then lower first your left leg and so your right one back to the ground. This exercise works just about each muscle in your legs likewise as your glutes for an additional bonus! (Can’t have robust muscular legs underneath a flat backside, now!)

Do three sets of the exercise with twelve reps for each leg. keep in mind to complete the reps on one leg before moving to the opposite.

 Don’t take a chance after you switch legs, but be at liberty to rest for 0.5 a moment between sets. You must conjointly understand that this exercise canbe a touch powerful on the knees. therefore make certain to try to to everything slowly and controlled.

9. Single Leg Bridge

Lie down on the ground together with your arms by your sides, your legs bent at the knee, and feet flat on the ground. currently elevate your right leg into the air.

 Keep that knee bent slightly. Tighten your core and gluteal muscle muscles and liftyour hips off the ground in order that your body forms a line from your shoulders to your left knee.

 Hold that position for a few seconds, then, without lowering your leg down, come back to the beginning position together with your back on the floor.

 Do not switch to the correct leg till you do all the reps for the left one, which can be twelve.

 And, of course, three sets for every leg can doit! the one leg bridge could be a nice exercise to work all 3 gluteal muscle muscles, train your hamstrings, and strengthen your lower back.

 If it looks too simple for you, try this exercise with a exercising weight or dumbbell lying firmly across your hipbones.

 And certify to avoid the foremost common mistakes people create whereas doing single leg bridges.

 Initial of all, do not arch your back once you lift your hips within the air. Otherwise, you'll be able to find yourself with a nasty back injury! conjointly, do not let your hips sag or rotate – keep everything controlled and tight.

Thank you.