My Home workout plan for legs
My Home workout plan for legs
Introduction: In my free time, I read about a lot of random things happening around me related to either fitness, sports or music mostly. So, from my personal realization and experience, I can firmly say that Legs workouts are simultaneously the most underrated, executed but most important exercises for maintaining the balance of our fitness. We can flex a lot by showing our pumped up chest, shoulder, arms (upper body to sum up) but it's of no use if your legs look like those of chicken 🐔. Look at my YouTube video on legs workout at first, if you want to have an idea on today's article.
A good workout routine consists of hitting every portion of your body, just like I have as above. You can also combine your workouts for shoulder and traps, back and biceps and chest and triceps as I mentioned in these articles but I've always kept my legs days separate, as without building your lower body seriously, you can't have your dream-desired body shape! When it comes to creating an effective home leg workout plan, continue with simpler plans like squats, hip hinges (deadlifts) and lunges which focus on major muscle groups of the legs like glutes, quads, hamstrings and calves and then gear up according to your capacity. Let's begin!
1. Glute Bridge: You can do this workout on flat surface/ floor or even keeping your legs elevated from a platform like I did with my pillows! Lie on your back with your knees bent, feet flat on the platform and your arms down at your sides. Now push through your feet, engaging your core, glutes and hamstrings to press your hips upwards. Pause at the top, then slowly release back to the initial position. You can do the exact opposite thing, i.e hanging from the elevated position, keeping your feet at ground and push your hips in the similar way which is known as Hip Thrust.
2. Stiff-leg Deadlift: There can be a lot of variations of this item known as Romanian, single-leg. normal deadlift but I have customized it for the maximum pressure and tension in your hamstrings, specially for footballers like me! Just hold the dumbbells in front of you like you're almost touching your grips and keep your feet close together. Now bend your hips a little but keep your knees straight while you lower the dumbbells along your shins like you're touching your toes until you feel a stretch in your hamstrings. Keep your lower back in its natural ached position throughout.
3. Dumbbells Squats: You might remember that I mentioned about 2 kings of workout in my Back workout plan, with Deadlift being the first one. Now, I welcome you to the second one on the list as Squats! There can be so many variations for it like front, back, side squats but I'll now write about the simple one with dumbbells. Simply hold the dumbbells at shoulder level and stand with feet shoulder-width apart and toes turned slightly outwards. Now get down a low and straight as you can without losing the arch in your lower back and continue.
4. Bulgarian Split-squat: Another variation for squat, also known as Split-squat might be mistaken for lunges but be careful about that! Simply hold a dumbbell in each hand and stand about a foot in front of a bench. Place one foot down and the other on an elevated platform. Tighten your core and squat down until both of your legs bend to 90 degrees. You can squat down a little further, but don't let your knee touch the floor. Hold this position for few seconds and then get up slowly.
5. Lunges: This is another very common and effective legs exercise with variations like alternate, reverse, sideways, walking lunges etc. My choice is the simplest one where you need to stand with your feet shoulder-width apart and your arms down at your sides holding dumbbells. Step backward or forward with one foot, lunging until your other leg forms a 90-degree angle keeping your torso upright. Push back up through your other leg's heel to the starting position and continue.
6. Leg Curl: This one's another good exercise for hamstrings which is usually done with a machine in gyms. But as we're doing it home. we'll imagine a pressure on our legs and feel the tension to execute this workout. Simply get on any surface, lying flat on your stomach keeping your body straight. You can grab that platform for extra support and then engage your core and lift your feet towards your hips as if you're pushing it against an imaginary obstacle. Pause at the top, then return to the starting position in a controlled manner.
7. Leg extension: This item could be a harmful one if you do it in gyms, as it puts excessive force on the knee. But again, for working out at home conveniently, we'll make it easier and create imaginary resistances to execute on your quads. Just keep your back straight and sit on an elevated platform and star by extending your knee as if you're moving some weight upwards, then accelerate into the rep until you reach the end rage of the knee extension. Ensure your ankles are forward, keeping toes pointed straight ahead or slightly up and slowly get your legs down back with control. You can pause according to your capacity at top. for maximum gains.
8. Calf Raise: This one is often an overlooked exercise, but as I said earlier, if you want to have maximum overall gain with minimum efforts, you need to hit every major portion rather than hitting the same spot for looking good. Calf raises can also come in seated, machine, standing forms and I'll put the latter one here. With your dumbbells at your sides, stand up straight and slowly lift your heels as high as possible, squeezing your calves at the top, pause a little and slowly lower down and repeat. You stand at the edge of a box or any small object to create maximum tension here.
Conclusion: So, that's it. It basically is the second last article on my home workout series with the routines and plans for now. Follow my YouTube legs workout video for extended demonstration. I'll periodically keep updating the contents to enrich your knowledge and enlighten your future path towards fitness! If you haven't read my previous articles on home workout yet, find those below:
1. My Home Workout Journey so far
2. Home workout Plan for Chest and Triceps with and without equipment
3. My Home workout plan for Shoulder and Traps
4. My Home Workout Plan for Back and Biceps
5. My Home Workout Plan for legs
6. My Home Workout Plan for Abs
#Legworkoutsathome #Legworkoutswithweights #legdayworkout #bestlegexercisesathome #bestlegexercisesnoequipment #homeworkoutplan #fitness #homeworkout
I'll get back with my last article of this series with Abs workouts! Enjoy your day & time once you're done with working out! Till then, KEEP RAISING!
.jpg)
