There are many reasons why you may not have the equipment. Maybe you don’t have enough space in the house, maybe what you need is beyond your budget, or you’re always on the move and you can’t keep moving the equipment.
So what do you do when you can’t have the equipment? Quit and forget about working out?
If you are looking for the best leg workouts at home that don’t need any extra equipment, then you are in the right place.
Advantages of leg workouts
Before we start with the best leg workouts, it is important to know that leg workouts improve your mental strength. It takes a lot for one to kick start leg workouts because it takes lots of energy both mentally and physically.
Additionally, the best leg workouts also help you build a bigger upper body. This is because while performing heavy squats, the chest muscles are tensed up. So -leg workouts are not just necessarily to help develop the leg muscles but also other body muscles. It will also greatly improve your overall balance.
The best leg workouts to do at home
The squat is basically a must in any body building exercise, and one of the best leg workouts. It is essential because it works on more body muscles than any other body movement.
Squats are a great way you can improve your flexibility. Remember, having a highly flexible body helps to greatly reduce any injury risks while performing other workouts.
Most of the effective squats will usually require you to have some weight. The squat jump is a cool one that doesn’t need any weights. To effectively achieve this, make sure your feet are hip-wide, jump high, then again after a second or so. As you jump, make sure it is as high as possible.
The reason why this workout is so effective is because not only are your core muscles activated, but also all of your lower body muscles. If you are to look for just one exercise out of the best leg workouts, then squats are the ones to pick.
The Scissor Box Jump
The Scissor box jump is one of the best leg workouts to help you get faster and even stronger. To perform this, you will need a bench or a hard box. You can also make use of the first step on your staircase if you have nothing to work with.
To execute the scissor box jump, allow one leg to be on the bench, hard box or staircase, then jump. While in mid air, switch your legs so that the one that was on the higher object goes down to the floor and the one that was on the floor goes up.
It is advised to pause for about a second before redoing the process. Again, make sure you jump as high as possible.
While the scissor box jump leg work is great for developing leg muscles, it also helps to exercise the lower body. Additionally, it is a great workout for burning fats.
Hip raise with single leg
Leg Workouts for Women: The hip raise with a single leg is perceived to be for women by many people but it is a good exercise for both men and women. The great thing about the hip raise with a single leg workout is that in addition to working on your legs, your abs, core, and gluts also get to be exercised.
To perform the hip raise with a single leg exercise, lie down on your back with your arms slightly away from your body. Keep one leg straight on the floor, while the other knee is bent and feet on the floor.
Now, raise the straight leg up until your thigh is in the air. Then go further to raise your hips until your lower back is also in the air. This will exercise your lower back and keep it fit.
At that point, hold for a moment, then return to original position and switch legs.
The Side lunge
The side lunge is a little unique because it exercises the legs, thighs, and gluts; but in a slightly different manner.
The right way to perform the side lunge is to place your feet about a meter apart. While keeping your left leg straight, move backward towards the right side. While lowering your body, slowly and gently bend your right knee. Continue lowering your body until your thigh is straight and parallel to the floor.
Hold for about 2 seconds, and then gently move back to the starting position. Now switch and move to the opposite side. While doing this, remember to always have your feet flat on the floor.
One of the advantages of the side lunge workout is that your core stability is increased. In addition to that, your hip flexure flexibility is also improved.
Another great positive is the ability for the exercise to de-load your spine. De-loading the spine is when load, weight or stress is taken off the spinal. Allowing the spinal to relax. This is helpful because most of the workouts exert pressure on the spine.
Lastly, since you exercise one side of your body at a time, the side lunge immensely contributes to having a great body balance.
Because of the tremendous benefits of the side lunge, it is slightly complex. Even though it looks otherwise. Ideally, you are supposed to maintain your torso upright while having your pelvic poorly positioned.
When you ask people how often they do legs workouts at home, most will say they already run or jog a lot. Well… that is great but believe it or not, you won’t be able to achieve the highest level of results doing that. If you are looking to work on your leg muscles, you better go for the best leg workouts.