Killer At Home Leg Workout For Strong Legs

September 20, 2020 Mona No comments exist

Hola! How’s everyone feeling these days? I’ve been a little under the weather this week but I’m back and feeling stronger than ever! Oh, also I have a killer at home leg workout for you! So you can stop thinking you can’t get a quality workout at home.

Today we’re hitting quads, glutes, calves, hamstrings, adductors, abductors and core muscles ’cause I’ve packed some compound and unilateral moves for you. I’m excited and I hope you are too so let’s dive into this leg workout.

At Home Leg Workout For Building Strong Legs

Circuit No. 1 – COMPOUNDS


SQUAT

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Starting this workout off with a many’s favourite compound exercise – good ol’ squats. A compound exercise means that one exercise works multiple muscle groups at the same time. When done properly, squats work the following muscle groups: glutes, quads, hamstrings, calves, adductors, abductors and core. Perfect to include in any lower body or full body workout.

How to perform:

Grab a dumbbell in each hand and place your feet shoulder-width apart or slightly wider. Hold the dumbells either at your sides or place them on your shoulders. Push your booty back and begin lowering down as if you were going to sit into an imaginary chair.

Keep your gaze out in front of you and core tight (imagine pulling your belly button towards the spine). Lower down until your thighs are parallel to the floor, or as far as it’s comfortable for you. Make sure your knees don’t go past your toes. Keep your core engaged and push through your heels as you come back up to starting position.

REPS: 12

DEADLIFT

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A classic exercise you can’t go wrong with. Romanian deadlift or RDL for short is perfect for developing strength of the posterior chain muscles such as erector spinae, gluteus maximus, hamstrings and adductors. Furthermore, it helps with low back pain by making all of the stated muscles stronger and by increasing your hip mobility and flexibility.

How to perform:

Stand tall with a dumbbell in each hand (palms facing you), keeping your feet shoulder-width apart. Bent your knees slightly so they don’t lock out and begin bending your hips by pushing them back and hinging forward until your torso is nearly parallel to the floor. Ensure your back is straight throughout the whole movement to avoid injury. Lower until you feel the stretch in your hamstrings then slowly straighten back up to starting position. Keep this move slow and controlled for maximum benefits.

REPS: 12

DUMBBELL SWING

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Aside from putting extra focus on the booty and hamstrings, dumbbell swing is also a great full body exercise. It combines momentum and muscle control which allows for greater results.

How to perform:

To begin, grab a dumbbell and hold it in the middle. Get a tight grip so it doesn’t fly away as you swing it! You can also try holding it by one side of the plates. That’s how I do it and it somehow makes me feel more secure. Now, bend your knees slightly and push your hips back (as if you were doing Romanian deadlifts) and swing the weight between your legs.

When the weight is behind you squeeze your glutes and thrust your hips to bring the weight up to chest level. At the top of the movement contract your glutes, quads and abs then allow the weight to swing back between your legs. To avoid injuries don’t allow your back to arch at any time throughout this exercise. Keep your feet firmly planted on the ground and your core tight at all times.

REPS: 12

Circuit No. 2 – UNILATERAL


SPLIT SQUAT

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Split squats is one of my favourite unilateral exercise. It strengthens the muscles of the legs, including the quads, hamstrings, glutes, and calves. Furthermore, your core is forced to work in overdrive to maintain your balance which is just added bonus.

How to perform:

Begin in a staggered stance with one foot in front of the other. Grab a dumbbell and place it on your shoulder (same side as your working leg). Engage your core and make sure the foot of your working leg is firmly planted on the floor. Lower down to the floor by bending both knees to 90 degrees. Keep your chest upright, core tight, and don’t allow your upper back to round. Maintain balance by keeping the weight in your heels. Push through your front foot and bring yourself up to standing position. Repeat with the other leg.

REPS: 10

SINGLE LEG DEADLIFT

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This variation of a traditional deadlift strengthens your legs, back and core. Single leg deadlift can help improve balance and fix strength imbalances in the hips.

How to perform:

Stand with your feet hip-width apart and parallel. Grab a weight with the opposite hand from your working leg or hold one dumbbell in each hand with you hand(s) down in front of you. I like to switch between the two because each of those options gives me a different challenge.

Lean forward as you shift your weight onto one leg while the other leg extends behind you. Lift your extended leg up and move your upper body forward and down until your body forms a ‘T’ shape. Keep a slight bend in your standing leg and your arms hanging straight down, holding onto the weight. Push through the foot of your standing leg and return to starting position. Repeat with the other leg.

REPS: 10

STEP UP

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Weighted or not, the step-up exercise strengthens each leg individually, rather than as a unit. This helps ensure that you are building strength equally on each side, and not favoring one leg over the other. Moving up and down, forward and backward, all whilst holding weight in your hands improves balance, stabilization and strengthens your core.

How to perform:

Stand in front of a step, box or a chair while holding dumbbells in your hands. Step up with one foot, engage quads on the working leg and press through the heel to bring yourself up. As your other leg comes up don’t let it rest on the surface. Bend the knee of your working leg and slowly lower down as you touch the ground with the opposite foot. Repeat for a specific number of repetitions then switch legs.

REPS: 10

Circuit No. 3 – BOOTY BURN


GLUTE BRIDGE + KNEES WIDE

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For this exercise I am using a resistance band but you don’t need one. It’s completely okay to do the move without the band. This exercise is a variation of the standard glute bridge and it’s great for isolating glute muscles.

How to perform:

Begin by lying down on the floor/mat, making sure to tuck your pelvis in so there’s no arch in your lower back. Instead, it should be “glued” to the floor. Bring your feet close to your butt and firmly place them on the ground. Drive your hips up as high as possible by pushing through the heels and squeezing your glutes. At the top of the glute bridge push your knees outward against the band.

Still keep squeezing those glutes! Return your knees so they’re in line with your ankles and slowly lower down. Control this motion, don’t just let your butt drop down to the floor. If you want a greater challenge, don’t let your booty rest on the floor until you’re done with all the reps.

To get the most out of this exercise and to prevent injuries never let your back arch and keep the core tight at all times. Focus on exhaling as you bridge the hips up and keeping a straight line from your knees to your shoulders at the top of movement.

REPS: 15

GLUTE CRAB WALK

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This exercise is excellent way to fire up the glutes at the end of a workout. Great thing is that you can do it anywhere and even if you live in a small space there’s a solution (keep reading). Throughout this exercise your knees are externally rotated which works the glute maximus. On the other hand, stepping outwards (abduction) against tension works the gluteus medius. It’s easy to underestimate glute crab walks but man will you feel the burn with these!

How to perform:

Place a band just above your knees and get into ‘half-squat’ position. Keep your gaze out in front, core engaged and hands clasped in front of you to help with balance. You will need to maintain this position throughout the exercise as you move left and right.

Depending on the space you have, move left and right, as if you were a big crab :D! If your workout space is rather small you can do this exercise by performing one rep to the left then one rep to the right. Keep alternating until you’ve done all the reps.

Note: if you have more space like me above, try to do the same amount of reps in each direction. E.g. 20 reps total means 5 reps in each direction twice. Also, a band in not mandatory, you’ll still feel the burn without it. However, if you want a bigger challenge add weights.

REPS: 20

SQUAT PULSES

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Finishing this workout with a real burner. Full 40 seconds of squat pulses, ufff, but we got this! What makes this exercise so great is the fact you’re constantly stimulating and engaging your muscles. Squat pulses help strengthen your glutes, quads, hamstrings and deep core. Try to think of your happy place during this exercise and the time will fly by!

How to perform:

Begin by placing your feet shoulder-width apart, toes pointing slightly out. Hinging at the hips, stick your butt out and lower down into a squat. (If it’s within your power lower down so your quads are parallel with the floor. Otherwise do the best you can.) Put your arms out in front to help with balance.

Now simply move a few inches up and down as you perform squat pulses. Keep in mind to have your core engaged throughout the whole exercise as well as keeping your chest up. You should feel this exercise in your quadriceps and glutes the most. However, if you wanna up the intensity use a booty band when performing squat pulses. You can add weights as well if you feel like it!

REPS: 40 seconds

How To Do This Workout?


Alrighty, so we have the exercises and the reps and here’s how to do this killer at home leg workout workout in circuits. First, you do circuit #1, all three exercises one after another with no rest in between. Once you completed first round of the first circuit rest for 30-60 seconds then repeat the same circuit for 2-3 more times for a total of 3-4 rounds. Now you’re ready to move onto circuit #2 and do the same thing. Aaaand, you guessed it, same thing goes for the third and final circuit.

If you have any questions regarding this workout leave them in the comments below and I’ll reply as soon as possible. Enjoy this workout and if you want to check out some shorter leg workouts here they are:

Chat soon,

M, xo

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