In general, they involve standing-alternate-legged bends (aband curls, dumbbell leg raises, etc. ), single-leg hamstring curls, and glute-bar leg raise.
Leg Workout At Home
The “One-Step” Hip Hop Squat. Stand straight, then bend your right knee and plant your foot, balancing on both toes. Keep your feet at least shoulder width apart and heels. Lift your butt off the floor, with your knees slightly bent. Squat down until your thighs are parallel to the floor, with heels down. Lower to the starting position and repeat.
The “Flip On A Leg Lift” Hip Hop Squat
Stand straight, then bend your left knee and place your hand on the back of your thigh, making sure it is directly above your toe. Lift your entire body off the floor until your chest is about three inches from the floor. Squat down, but don’t raise your legs while doing so. Now, in a sudden explosive movement, flip your body from side to side, lifting your legs up to the air.
The “Dumbbell Flies” Leg Lift
Begin by standing with both feet shoulder-width apart, about six inches apart. Place your hands directly under your shoulders, with your palms resting on the dumbbells. With your arms locked, extend your legs and make them reach out toward your hands. Slowly lower them to the floor, making sure you contract your lower body muscles.
The “Calf Raises”
For calves, begin this leg exercises by lying flat on the floor, with both of your knees bent. With your feet hip-width apart, raise one leg and foot from the floor as high as you can. Lower it slowly to the starting position, slowly lowering your other foot.
“Lunges Target Quads”
Lunges are another great choice for leg workouts. To perform lunges, stand with one leg in the front and the opposite leg in the back. Then extend your legs, pulling your hamstring up towards you and arch your lower back. Keep your upper body slightly bent and pull your butt of the diaphragm towards your chest.
“Thigh High Leg Raises”
A great way to exercise the quadriceps, quads and glutes without a gym is by doing thigh high leg raises at home. To do this workout, sit down on the edge of a chair with your feet hip-width apart. Take a dumbbell in each hand, standing over the edge of the bench and holding them above your head. Place your hands low enough that your thighs are touching. Raise your legs up, arching your back and squeezing your glutes to lift your legs.
For an inclined leg workout, lie on the floor with both of your feet hip-width apart. Taking a pair of dumbbells, stand facing the wall, hands on top of dumbbells and slowly raise one leg up until your knee touches the wall. Lower slowly to the start position, repeating as many times as you can.
Three different leg workouts for the calves, hamstrings and hip flexors are all part of the walking running exercise. Begin this workout by standing in front of a chair or table. You’ll need to squat, stepping into the sitting position and leaning forward, while balancing on one foot. As you’re in the starting position, slowly stand up and repeat.
One of the best leg workouts around consists of climbing up a set of stairs. Begin by standing in a doorway, arms stretched out behind you. Utilize proper form, breathing into each step as if you were climbing up a real mountain. You should be breathing into your stomach before each step, not your chest.
Leg Workout at Home:” Thirty Minute Squat and Leg Workout” If you’re trying to lose weight and tone your thighs, try this super-set that includes squats, lunges and stiff-legged dead lifts. Begin this workout by sitting in a doorway, arms across your chest. Keep your legs straight, using dumbbells to pull them up. Use a slow steady motion as you lift the weight to your chin, slowly lowering it back down until you’re in the starting position again. This leg workout at home can be made more challenging by varying your grip and raising the weights higher.