You won’t want to train those legs because it’s a torture on its own. Remember the first day you trained your legs! It’s a pain in ass. But the thing you don’t realize that “Legs” are something that keeps you upright. Aesthetically and strength wise, in both of the condition, leg is the only thing that can either make you or break you. For this you don’t have to knock the gym’s door all the time, you can perform the leg workouts without weights anywhere and anytime.
It’s a common sense that everything below your pelvis are counted as part of leg. If half of your body is part of leg, how can you skip them. Naturally everything is wider and stronger on the base. The tree as well has a wider trunk. All the man-made structure too has wider and stronger base just to keep everything stable. When you train legs regularly and effectively, you will not only watch your leg muscles grow, but it will assist in every other exercise and also in stability of your body. The person with wider legs is very attractive looking than the “chicken legged”. We have listed few of the leg workouts without weights, that you can perform right at your home.
Leg Workout at Home No Equipment Needed
Few of the leg workouts without weights or any equipment at all that you can do right away are given below. You will not only need no equipment, but will also see significant change in the size.
It is the easiest yet very effective leg workout. With every repetition, the strength you have to put into it increases. The main aim is to squat and jump as high as you can. To perform this exercise, stand upright with legs shoulder width apart. Squat down as low as you can and with explosive strength, push yourself up high straightening your legs. For the smooth landing, don’t land flat on your feet in standing position, rather transfer the energy to next repetition by landing squatting down. Perform this exercise for 10-12 repetitions. Perform 3-4 sets of this exercise. This is ideal exercise if you are doing leg workouts without weights.
Lunges works on hamstring, glutes, and quads all at a time. With the walking lunges variation, you don’t stay stationary at a place, rather you walk down the place performing lunges on the way forward. To perform this exercise, stand shoulder-width apart. Bring your one leg in front of you and sink down. Kick your back leg to the standing position and then continue with the next leg. This targets all the major parts like glutes, hamstring and quads, giving you the burning sensation. Perform 3-4 sets of this exercise.
Bulgarian Split Squat
Performing the single legged version of squat like this will be tough for beginners. To perform this exercise, put your one leg on a box or bench behind you, perform squat to a depth you feel a comfortable stretch in your leg. Perform this exercise for each leg for 12-15 repetitions each.
Wall sit is like mimicking the posture of sitting on a bench or chair but without any bench or chair beneath you. This puts huge emphasis on your quads and instantly you will feel all those muscles in the legs firing up. To perform this exercise, brace yourself against the wall. Sit deep to a comfortable position at least having your quads parallel to the floor. Hold the position for 45-60 seconds or until you can hold the pain. Rest for 30 seconds and go for next set. Perform 3-4 sets of this exercise.
Box Step Ups
Box step ups work your quads primarily. This works your hip joint and knee joint. To perform this exercise, start with one leg stepping up on a box or bench in front of you. Raise yourself up with that leg standing on the platform. To make it more challenging, try to balance yourself on the single feet all the way from the ground to the standing position. Perform 12-15 repetitions with each leg for 3-4 sets.
Also Read: Killer Abs Workout
This exercise is similar to the regular lunges. The only difference is that you are extending your legs to the side rather than in front. To perform this exercise, stand with your feet shoulder-width apart. Push your hips back and extend your one leg to the side and sink down as in lunges. Return to the starting position then. Perform 12-15 repetition for each leg for 3-4 sets.
No leg workout will be complete if calves are the muscle lagging behind. Calf is the beefy area behind your leg below the knee. To perform calf raises, stand on flat surface, though a surface with little bit of height to it is advised. Lower your body standing on the toes, stretching the calf. Raise yourself up contracting the calf by raising your heels above your toes. Perform as many repetitions as you can. I would suggest some slow repetitions mixed with some explosive ones.
Wrapping up the content, I would suggest you to never skip a leg day. Adding the volume to the leg workout will help you achieve your ideal physique and will help you to maximize your gains in other workouts as well. Don’t be chicken legged, show those trunk like muscle with pride. if you don’t get time to spend on gym, you can do these leg workouts without weights at home.