Leg exercises at home: for strong, muscular legs!

Welcome to this article,

You want to build a complete physique by building up your legs, but you don't have time to go to the gym or don't want to. We've got the solution for you!

In this article devoted to the best leg exercises to do at home, you'll discover plenty of tips and tricks to get the job done. Whether you're a man or a woman, you'll find everything you need.

Here's what we're going to talk about: 

The importance of leg training

Basic exercises

Advanced exercises

Equipment to have

Routine & Training plan

The legs are often neglected in training routines. Yet they are the key to power, balance and mobility.

If you're looking to tone and strengthen your legs without having to move from home, you've come to the right place 💪

An exclusive program also awaits you at the end of the article to help you with your routine. Let's go 🔥

 

The importance of leg exercises

Including leg sessions in your bodybuilding routine is imperative for the proper functioning of the body, but they are often neglected by practitioners of this sport.

The legs comprise several important muscle groups, including the quadriceps, hamstrings, glutes and calves. By working these muscles, you'll promote greater stability and overall strength.

Stronger legs help support body weight and enable more natural movements, reducing the risk of injury.

What's more, working the whole body gives you a more aesthetically pleasing physique!

Finally, strengthening the legs contributes to general well-being. Leg exercises release endorphins, which can have a positive effect on mood and the mind.

 

Basic leg exercises at home

Here are the 3 best leg exercises to do at home that can be done without equipment: 

• Squat
• Bulgarian clefts
• Calf extension

Squats: the classic.

This exercise targets the glutes, quads and hamstrings.

Here's how to run it: 

1. In the starting position, place your feet shoulder-width apart, facing slightly outwards.
2. Lower your buttocks until they are at or below knee level (depending on your flexibility), keeping your back straight.
3. When climbing, you need to focus on the muscles involved for maximum results.

Tips: On the descent, the weight should be placed on the heels. To make this exercise more complex, you can add weight using dumbbells, an elastic band or a weighted vest.

Bulgarian splits: for strong thighs.

This exercise targets the quadriceps and glutes.

Here's how to run it: 

1. Place your feet as shown in the image above and remember to keep your back straight.
2. You'll need to bend your front leg and lower your body towards the ground. The back leg remains in contact with the bench to maintain balance.
3. Control the descent until you reach a 90° angle with the front leg.
4. Pull up until the front leg is almost straight.

Tips: As with the squat, weight on the front heel.

Calf extension: for harmonious legs.

This exercise is important for a complete lower body, both muscularly and aesthetically.

Here's how to run it: 

1. Place the front of your feet shoulder-width apart on a support. 
2. Once in this position, lower the heels, controlling the movement until the calf is fully extended, then raise the heels until you're on tiptoe.

Tips: It's essential to hold on to something to improve balance.

 

Advanced home leg exercises

Here are 5 basic leg exercises that can be done at home without any equipment: 

• Hip thrust
• Box step up 
• Nordic hamstring curls
• Pistol squat
• 1-leg deadlift

Hip Thrust: for a bulging buttock.

This exercise targets the glutes and hamstrings.

Tips: Remember to push with your heels when climbing.

Box Step Up: to burn calories.

This exercise targets the quadriceps, glutes and hamstrings.

Here's how to run it:

1. Place a weight or kettlebell close to your chest and the leg of your choice on the support at a 90% angle.
2. Use the front leg to push and pull up on the support.
3. Once both legs are in position, perform the reverse movement.
4. You can alternate legs.

Tips: Focus on the front leg to get the best feeling.

Nordic Hamstring Curls: to prevent injury.

This exercise targets the glutes and hamstrings.

Here's how to run it:

1. Place your feet under a support for perfect support and start the movement vertically.
2. The descent must be controlled. The glutes, hamstrings and abdominals should be well sheathed.
3. Stop as close to the ground as possible, then move backwards, contracting the same muscle groups as for the descent.

Tips: To lighten up and make the exercise easier, we recommend using an elastic band.

Pistol Squat: to improve balance and strength.

This exercise targets the glutes and quadriceps.

Here's how to run it:

1. Hold on to one leg and lower until you touch the surface of your support.
2. On the descent, place your other leg and arms as in the image above toimprove balance.
3. Pull up, contracting your glutes and quadriceps until the leg is fully extended.

1-leg deadlift: for powerful glutes and toned hamstrings!

This exercise targets the hamstrings, glutes and lower back.

Here's how to run it:

1. You'll need to tilt your torso forward, keeping your back straight and stretching your leg backwards.
2. Your torso should be parallel to the ground, and your arms extended to maintain balance. Once in this position, the buttocks of the raised leg should be contracted and the position held for 1 second.
3. Return to the upright position and alternate between the legs.

Tips: Concentrate mainly on keeping your back straight and contracting your glutes.

 

What bodybuilding equipment should I use?

It's perfectly possible to do the leg exercises at home without any equipment, but if you want to progress faster and intensify your sessions, you'll need to acquire a minimum amount of sports equipment.

"Minimal Materials, Maximum Results

Multifunctional weight bench

The weight bench is the essential accessory if you're looking for intense lower-body workouts. It will enable you to perform body-building exercises that can only be performed on it, such as Nordic Hamstring Curls.

It's ultra-comfortable and adjusts to 7 different heights to best suit your needs.

The weight bench allows you to perform a large number ofsports exercises on it.

Here is a video presentation: 

Weighted vest & Kettlebell

If bodyweighting has become too easy for you, especially when doing squats or lunges, it's time to take it to the next level by adding more weight.

It's the best way to gain muscle mass, strength and explosiveness!

The results will be immediate, so just go for it 💪

Elastic bands

Elastic bands are great allies for bodybuilding sessions, helping you warm up, lighten up or get heavier.

They can be very useful in the squat and hip thrust to make these exercises more complex.

 

Leg exercises at home : Routine & Training plan

Here's a training plan that you can do at home with or without equipment:

We advise you to do this at least once a week, and 2 or 3 times if you want to build up your legs even more.

I hope you enjoyed this article on leg exercises at home!

Don't hesitate to leave a comment below, we'd love to hear from you.

If you need bodybuilding and street workout equipment, we've got everything you need for your home gym in our store!

See you soon.

Eric Flag