Here’s a million-dollar question for ya: what’s the secret to looking buff and strong? I guess a broad muscular arms, and a popping six-pack, right? But you can’t forget about Leg day! Come on, guys, you’re walking around on toothpicks! Forget the gym, and just give this hard legs workout at home workout a try!
Let’s have quick review of anatomy!
Legs consist of the upper leg i.e., thigh and lower leg i.e., our calf region and foot. The upper leg further divides into parts that are front part and back. The back compartment consists of our gluts (Maximus, medius, and minimus) and hamstrings (which consist of biceps femoris, semimembranous, and semitendinous). While the front part consists of Quadriceps and sartorius muscle. Similarly like the upper leg, our lower legs are also divided into the front and back parts. But the area of our interest is the back compartment which consists of Gastrocnemius and soleus.
1. Walking Lunges
When doing this exercise, the muscles in the front of your leg work the most since they have to move your whole body up and forward. This not only strengthens all the leg muscles as well as improves your balance and stability.
1. Step forward on your right foot.
2. While doing that, bend your left leg so that your knee almost touches the floor.
3. Then, with the help of your right leg, move your body into the next lunge. This time, your left leg ought to be in front of you, and your right leg will twist toward the floor.
Reps: Complete 3 sets of walking lunges with 12 reps each.
And take a 30-second rest after each set
2. Regular Squats
Most of all, squats work your calves, hamstrings, and quadriceps, but they’re also pretty effective for building up your abs and strengthening your lower back and glutes. Besides, they’re an extraordinary method to consume huge amounts of calories truly quick, keep up your heart health, and improve your lung limit.
1. Stand straight with your legs shoulder-width separated and your feet corresponding to one another.
2. Bend your knees to slowly lower your body toward the ground. Imagine you’re going to sit down in an undetectable seat.
3. Go as far down as you can with your elbows contacting your knees.
4. Keep your chest and head upstanding and ensure your knees don’t go beyond your toes. Stay this position for 3 to 5 seconds, then stand back up by pressing through your heels.
Reps: Complete 3 sets of 12 reps each.
3. Squat Jumps
This exercise helps tone your calves, quads, and hammies just as your glutes and center muscles. It’s likewise cool in that it includes the arms somewhat more than a conventional squat and definitely a lot more cardio!
- Squat down like you did in that last exercise by lowering your body so that your thighs are parallel to the ground.
- Remain in this position for at least 3 seconds. But this time, you’ll launch yourself upward from the squat. When you hop in the air, lift your arms up over your head.
- Return to the squat position, then jump again. And, no breaks between the jumps!
Reps: 3 sets of 12 reps
And take a break of 30 second
4. Split Squats
This is an extraordinary lower body exercise since squatting deeply with only one leg truly focuses on the stabilizer muscles and, as a little something extra, improves your balance! Likewise, don’t hesitate to hold a free weight in each hand if you wanna take this one up a ”step”.
- For this exercise, you can utilize any reasonable surface: a couch, chair, your bed. The main thing is that it’s steady enough to hold weight and won’t fall over as you’re doing the exercise.
- Stand with your back to the piece of furniture of your choice and rest your right foot on it, faces down.
- Gradually squat down with your left leg until your right knee nearly contacts the floor.
- Hold it there for 3 seconds, at that point with the strength of your left leg, remain back up.
Reps: Complete 3 sets of 12 reps each leg
And no rest when you change legs
5. Squat Pulses
The trick is that when you do the beats, you constantly engage and invigorate your leg muscles. Also, you can hold the movement longer and tire your muscles in an unexpected manner in comparison to when you do only a standard squat.
- Get into the beginning situation for a squat.
- Again, go down into a squat until your thighs are corresponding to the floor. But this time, when you hit the lowest point in your squat, do a few ”pulses” by moving your hips up and down for about 5 seconds.
- Then return to the starting position.
6. Elevated Calf Raises.
This exercise will have your calves looking bigger and more defined. Furthermore, it builds your ankle strength, so you won’t be as inclined to hyper-extending or twisting them.
1. Stand on fitness block your heels hanging off (If you have a staircase, the first step will do too.) If it’s hard to keep your balance, hold onto something like a nearby wall for support.
2. Lift your heels so that all your body weight is put on the balls of your feet, then lower your heels toward the floor as much as you can so that you feel a nice stretch in your calves.
Reps: Do 3 sets of 12 reps with a 30-second break between sets.