legs workout at home without equipment

Legs Workout at Home Without Equipment

Ok Ladies. There are days when you just don’t feel like going to the gym.

The weather might be too bad, or you just can’t push yourself out of the house. Pouring rain and bad drivers could be a good excuse to stay home and skip a leg day, but not for us.

I’m going to show you a Legs Workout that you can do at Home Without any Equipment. It won’t take you too long and you sure will feel like a star and be proud of yourself for not skipping a leg day.

Ladies, let’s do it! Get those legs toned and sexy!

Legs Workout at Home Without Equipment

WarmUp

Running in place – 1 min;

Benefits

  • Burns Calories

According to one of my favorite sites My Fitness Pal a 150lb person can burn up to 270 cal in half an hour of stationary jogging.

  • Helps in Weight Loss

Correct Form

  1. Start with lifting your feet only a few inches off the floor.
  2. Move your arms.
  3. Increase the speed and move knees higher.

Exercises

Squats – 50 reps;

Benefits

  • Quads
  • Hamstrings
  • Calves
  • Strengthen your upper and lower body

Correct Form

  1. Stand straight
  2. Engage the core
  3. Your feet shoulder width apart
  4. Breathe in and squat down pushing your butt back
  5. Go down until your thighs are parallel to the floor or lower

For the squat to be beneficial, you must squat down to at least your thighs are parallel to the floor, or lower. The lower you go, the more you work your glutes and hamstrings.

Note!

1. Your knees should NOT go past your toes

2. If you don’t go to at least the parallel position of your thighs, you put a lot of stress on your knees

Rear Lunges – 20 reps per leg;

Benefits

  • Quads 
  • Butt
  • Thighs
  • Hamstrings
  • Calves
  • Core muscles
  • Back muscles

Correct Form

  1. Stand straight
  2. Engage your core
  3. Lift your right foot off the floor and step back
  4. Left knee is at 90 degree angle, thigh is parallel to the floor
  5. Right leg is almost touching the floor
  6. Push yourself up back to neutral

Note! Rear Lunge puts less stress on your knee

Forward Leg Raises – 30 reps per leg;

Benefits

  • Hip flexors

Correct Form

  1. Stand up on your left leg with your back straight
  2. Keep your left knee slightly bent
  3. Lift your right leg as high as you can ideally till it’s parallel to the floor
  4. Keep your right leg straight
  5. Perform a set of 30 reps
  6. Alternate the leg

Side Lunges – 20 reps per leg;

Benefits

Correct Form

  1. Stand straight
  2. Keep the weight of your body on your left foot
  3. Take a large step to the right, keeping feet parallel
  4. Bend at the waist and go deep
  5. Push yourself back up and step back to the standing position

Note! Do not collapse at the knee, rather at your hip

Reverse Leg Raises – 30 reps per leg;

Benefits

  • Glutes
  • Hamstrings

Correct Form

  1. Stand up on your left leg with your back straight
  2. Keep your left knee slightly bent
  3. Lift your right leg back as high as you can without bending at the waist
  4. Keep your right leg straight
  5. Perform a set of 30 reps
  6. Alternate the leg

Forward Lunges – 20 reps per leg;

Benefits

  • Butt
  • Quads
  • Hamstrings
  • Calves
  • Core muscles
  • Back muscles

Correct Form

  1. Stand straight
  2. Engage your core
  3. Lift your right foot off the floor and step forward
  4. Right knee is at 90 degree angle, thigh is parallel to the floor
  5. Left leg is almost touching the floor
  6. Push yourself up back to neutral

Check out this post from FitandMe.com to find out even more benefits of lunges.

Side Leg Raises – 30 reps per leg;

Benefits

  • Butt
  • Core
  • Outer thighs
  • Hip abductors

Correct Form

  1. Stand up on your left leg with your back straight
  2. Keep your left knee slightly bent
  3. Lift your right leg as high as you can
  4. Keep your right leg straight
  5. Perform a set of 30 reps
  6. Alternate the leg

Note! Do not bend at your waist

Jump Rope – 50 jumps.

Benefits

Correct Form

  1. Start with up and down motion
  2. Lift your knees higher when jumping
  3. Move your hands as if you held a jumping rope
  4. Change the speed – go higher, slower
  5. You can add variations to the jumping motion (jump on one leg, criss cross, etc…)

Now ladies, be proud of yourself! You didn’t skip your leg day, you burned some calories and you toned and sexified your legs!