Doing leg exercises at home is probably a lot easier than you realize. You don’t need a leg press machine or a stair climber or a squat bar to fire up those lower-body muscles. All you need is your body weight, maybe a chair, and the motivation to put some burn in your quads, hamstrings, glutes, calves, and inner thighs. Oh, and this list of 13 no-equipment leg exercises that you can do anywhere, anytime.
A good old squat is a go-to stretch to really get those thighs and glutes working hard. Squats can be difficult at first as sometimes you naturally want to bend your knees. If you are sitting on a chair, lean forward, lift yourself up slightly, and remove the chair so the weight is on your heels. There’s your squat position!
If you’re going to be exercising at home then the lunge is a great home leg workout. Take a large step forward with a leg (as most people tend to use legs to move about) and lower the other leg. It’s important to keep your front shin vertical and your rear foot stretched out behind you. A successful lunge will work your hips, hamstrings, quads, and glutes.
Single-Leg Calf Raises
Even standing on tiptoes can be a great stretching mechanism. Stand with your feet apart, and hands-on-hips, raise your left knee up to hip level and then stand on your tiptoes on your right foot. It’s a lot harder on just one foot, isn’t it? But this is an absolute gem of a home leg workout to stretch those calves. Swap legs and repeat and you’ll be sprinting around the house in no time.
A little bit harder than the regular squat, but if you’ve mastered those, then give these a go. Instead of squatting on both legs, squat on one leg and keep the other straight. So while you’re sitting back into a regular squat on one leg, lift the other to about hip height. It’s trickier, but will really power those glutes into overdrive!
Feared by PE students up and down the country, the wall sit is a true test of stamina and strength in the leg department. Yet, it’s one of the easiest home leg workouts you can do. Find a wall (a nice, smooth, vertical type), lean with your back against it, and slide down until your legs are at a right angle. When the thighs are parallel to the ground, you’ll feel it! Your legs will be working overtime to keep you up, but don’t overdo it, you need those muscles to stand back up!
The best leg raises you can try when exercising at home are side and inner thigh. You need a bit of lying down the room so find yourself a nice spacious bit of the house, lie down and try the raises. For a side leg raise, lie on your side with your legs straight, one above the other. Use your arm to prop your torso up so your upper body isn’t lying on the floor, and use your hip muscles to lift your top leg toward the ceiling, nice and steady.
And those are wonderful workouts to remind those legs that just because you’re in the house. Whether you can’t get to the gym or you just prefer working out at home, there’s a wealth of warmups you can be doing in the comfort of your own home.