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Bodyweight Leg Workout For Working Out At Home

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Bodyweight Leg Workout For Working Out At Home
Bodyweight Leg Workout

Bodyweight workouts are perfect for working out at home

They require no equipment for added weight or resistance — just the weight of your body. Doing at-home workouts is convenient, as you can choose when and how you work out.

Bodyweight workouts are great for both beginners and those who regularly exercise. They build up strength in a sustainable way, and can allow you to learn correct form for common exercises with lower risk of injury than when using external weights.

This bodyweight leg workout builds muscle in your legs while also getting your heart rate up. It will increase strength in your glutes, quads and hamstrings, and improve your overall aerobic fitness. Bodyweight workouts often also involve cardio (like this one) which is great for your heart health, brain function, and immune system.

All you need to do this workout is enough space on the floor or ground for an exercise mat (or a towel if you don’t have a mat).

Do this bodyweight leg workout next time you’re exercising at home

This bodyweight leg workout will strengthen your entire legs, while also getting your heart rate up. To get started, make sure you have your exercise mat or towel ready on the floor.

Complete the four-exercise circuit twice for a great at home workout.

Bulgarian Split Squat - 15 reps

  1. With a bench placed horizontally behind you and holding a dumbbell in each hand, plant both feet on the floor shoulder-width apart. Carefully step your right foot backwards, allowing the ball of your foot to rest on top of the bench. Carefully shuffle your left foot forward, if needed. Extend your arms by your sides to hold the dumbbells in a neutral grip (palms facing inwards). This is your starting position.
  2. Inhale. Bend both knees to approximately 90-degrees, ensuring that your weight is evenly distributed between both legs. When done correctly, your front knee will be aligned with your ankle.
  3. Exhale. Push through the heel of your left foot and toe of your right foot to extend both legs and return to the starting position. Complete 15 repetitions on the same side, before completing another 15 on the other side.

Alternating Bodyweight Lunge - 24 reps

  1. Plant both feet on the floor shoulder-width apart. This is your starting position.
  2. Inhale. Carefully take a big step forwards with your left foot. As you plant your left foot on the floor, bend both knees to approximately 90-degrees, ensuring that your weight is evenly distributed between both legs. When done correctly, your front knee will be aligned with your ankle and your back knee will be hovering just off the floor.
  3. Exhale. Extend both knees and transfer your weight completely onto your right foot. Step your left foot backward to return to the starting position.
  4. Inhale. Carefully take a big step forwards with your right foot. As you plant your right foot on the floor, bend both knees to approximately 90-degrees, ensuring that your weight is evenly distributed between both legs. When done correctly, your front knee will be aligned with your ankle and your back knee will be hovering just off the floor.
  5. Exhale. Extend both knees and transfer your weight completely onto your left foot. Step your right foot backward to return to the starting position. Complete alternating between left and right for 24 reps.

Burpees - 10 reps

  1. Plant both feet on the mat shoulder-width apart. This is your starting position.
  2. Bend at both the hips and knees to place your hands on the mat on either side of your feet, ensuring that your spine remains in a neutral position.
  3. Inhale. Jump both of your feet backwards so that your legs are completely extended behind you, resting on the balls of your feet. Your body should be in one straight line from your head to your heels.
  4. Jump both of your feet forwards in between your hands, once again, ensuring that your feet remain shoulder-width apart.
  5. Exhale. Propel your body upwards into the air. Extend your legs below you and your arms above your head.
  6. Inhale. Land in the starting position, ensuring that you maintain ‘soft’ knees to prevent injury. Repeat for 10 reps.

Reverse Lunges and Knee Ups - 24 reps

  1. Plant both feet on the floor shoulder-width apart. This is your starting position.
  2. Inhale. Carefully take a big step backwards with your right foot. As you plant your foot on the floor, bend both knees to approximately 90 degrees, ensuring that your weight is evenly distributed between both legs. If done correctly, your front knee should be aligned with your ankle and your back knee should be hovering just off the floor.
  3. Exhale. Extend both knees and transfer your weight onto your left foot. At the same time, elevate your right foot to bring your knee into your chest.
  4. Inhale. Lower your right leg to return to the starting position, but without resting your foot on the mat. Complete 12 repetitions on the same side, before another 12 on the other side.

Recovering from bodyweight workouts

When getting started with bodyweight workouts, it’s important to take muscle recovery into consideration. 

There are some measures you can take after working out to reduce soreness and improve your muscle recovery times, including: drinking plenty of water, eating a healthy snack and performing a cool down stretch after your workout.

You can learn more about strengthening your legs with bodyweight workouts in our guide for how to get started with bodyweight leg exercises.

* Results may vary. Strict adherence to the nutrition and exercise guide are required for best results.

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