Written by leg workout routine for a week that you can do at home with no equipment:
Day 1: Squats and Lunges
- Squats: 3 sets of 10-12 repetitions
- Lunges: 3 sets of 10-12 repetitions per leg
Day 2: Glute Bridges and Hamstring Curls
- Glute bridges: 3 sets of 10-12 repetitions
- Hamstring curls: 3 sets of 15-20 repetitions
Day 3: Rest
Day 4: Calf Raises and Hip Thrusts
- Calf raises: 3 sets of 15-20 repetitions
- Hip thrusts: 3 sets of 10-12 repetitions
Day 5: Repeat
You can adjust the number of sets and repetitions to fit your fitness level. Be sure to warm up before each workout and cool down afterwards.
Here are some additional tips for a successful leg workout at home:
- Use a sturdy surface to do your exercises.
- Focus on proper form to avoid injury.
- Breathe deeply and evenly throughout the workout.
- Stay hydrated by drinking plenty of water before, during, and after your workout.
You can also add variety to your workouts by doing different variations of the exercises, such as:
- For squats, try doing sumo squats, pistol squats, or skater squats.
- For lunges, try doing walking lunges, reverse lunges, or side lunges.
- For glute bridges, try doing single-leg glute bridges or banded glute bridges.
- For hamstring curls, try doing bodyweight hamstring curls or resistance band hamstring curls.
- For calf raises, try doing single-leg calf raises or donkey calf raises.
- For hip thrusts, try doing single-leg hip thrusts or weighted hip thrusts.
With consistent effort, you can build strong and toned legs at home with no equipment.