Want to Have Stronger Legs? Try These No Equipment Exercises at Home

Tanushree
Nov 12, 2021
4 min read

Legs are an important part of your body that bears your entire body weight. Your lower body supports your posture while sitting or standing. It also enhances stability and improves body balance. Strong legs ensure your ability to walk and stand in the long run. Hence, it is extremely essential that we exercise our lower body regularly to keep the leg muscles and joints active.


If you are not a jogger or don’t love to play a sport that keeps you moving, we bring you some no equipment workouts that you can do at home to strengthen your legs. These exercises target your overall lower body including your hips, thighs, knees, legs, and ankles.


Let’s get started!


  • Calf raises

This simple exercise tones your leg muscles. It targets your calf muscles, glutes, and hamstrings. This easy-to-do exercise can be done anywhere, anytime.


How To Do Calf Raises | Coach


Stand behind a high-rise chair. Grab it while keeping your feet together. Now, raise your heels off the ground until you stand on your toes. You will feel a nice stretch in your calves and hamstrings. Count 10 and lower your heels to get back to the starting position. Aim to do 3 sets of 10 reps each.


  • High knees

As the name goes, high knees basically target your knees. It also works out your glutes and helps you lose belly fat.


Start every workout with this high knees exercise warm-up | Well+Good

Stand with your legs hip-width apart. Now start marching on the spot. Slowly, raise your right leg close to your chest and then bring it down while bringing your left leg closer to your chest. Alternate this move between your legs and let your arms swing to maintain balance. Target to do 3 sets of 20 reps each.


  • Squats

Squats are one of the best lower body exercises. They exercise your quads, hamstrings, calves, lower back, glutes, and abs. It improves your body’s flexibility and strengthens your bones. As squatting involves your hips, knees, and ankles, it strengthens your joints too.


Best Squat Pictures [HD] | Download Free Images on Unsplash

Stand with your feet shoulder-width apart and your spine straight. Bend your knees and push your hips back to make a sitting on a chair position. Make sure your thighs parallel the ground. Bring your arms in front of your body to a comfortable position. Pause and engage your glutes to get back to the starting position.


Start with 3 sets of 10 reps each and slowly work your way up.


  • Deep Squats

If your hips hurt due to prolonged sitting, you must try this exercise. Unlike basic squats, this requires you to go deeper with a knee angle from 100 to 120 degrees. As you go deeper, you work your hip muscles more which adds to its strength. It also improves knee flexibility.


5 squat variations that'll maximise your leg day workout | Vogue India


Stand with your feet little more than shoulder-width apart and point your toes outwards. Bring your hands in front of your body to do a namaste pose. Now lower your body and open your knees wide. Your butt should almost touch the floor. Hold the position for a few seconds. Squeeze your hip muscles to get back to the starting position. Try to do 5-10 reps.


  • Forward Lunges

Forward lunges are a great lower body exercise that tones your quads, glutes, calves, and hamstrings. Being one of the most popular strength training exercises, they strengthen your back and abs as well. This exercise helps you to improve your balance and overall flexibility of the pelvic area.

How to Do a Dumbbell Lunge: Techniques, Benefits, Variations

Stand with your feet hip-width apart and arms on your waist. Start with your right leg. Take a big step forward and bend your knee until both your knees make a 90-degree angle. Be careful not to extend your right knee beyond the toes and keep your rear knee parallel to the ground. Press on your right heel to lift your leg and return to the starting position. Now repeat the same with your left leg.


Do 3 sets of 5-8 reps each for both legs.


  • Lateral or Side Lunges

In addition to the various benefits offered by the forward lunges, lateral lunges tone your thigh muscles.


How To Do The Side Lunge (Or Lateral Lunge) | Exercise Guide: Form,  Benefits, Variations | Coach


Stand straight with your legs hip-width apart. Take a wide step towards your right. Bend your right knee while pushing your hips back and keep both your feet flat on the floor throughout the lunge. Hold your hands in a comfortable position in front of your body to maintain balance. Return to the starting position and repeat it with your left leg.


Aim to do 3 sets of 10 reps on each side.


  • Glute Bridge

This exercise works out your glute muscles and helps in toning your butt. It also strengthens the core muscles, reduces knee pain, and gives you a stronger back. If you suffer from lower back pain often, do include this exercise in your workout regime.


How To Do The Glute Bridge | Benefits, Form Tips And Variations | Exercise  Guides | Coach

Lie on your back with your knees bent and feet flat on the floor. Keep your hands to your sides with the palms down. Lift your hips off the ground and ensure that your shoulders, hips, and knees are in a straight line. Contract your glutes and draw your abs in, to hold on to the bridge position for a couple of seconds and then ease yourself.


Do at least 5-8 reps for desired results.


  • Donkey Kicks

This exercise focuses on your hamstrings and glutes.


How To Do Donkey Kicks | Coach

Get onto the floor on all fours such that your arms are under your shoulders and knees under your hips. Fix your gaze to look straight. Now engage your core and glutes to lift your right leg off the floor behind you, keeping your knee bent. Your sole must face the ceiling. Hold this position for a couple of seconds and slowly get back to the starting position. Repeat it 5-8 times. Now switch to the left leg for an equal number of reps.


Takeaway


A strong lower body ensures better body balance, improves posture, and enhances your agility. It also reduces the risk of pain and injuries. Exercising your legs regularly strengthens your bones, muscles, and joints, thereby ensuring mobility in the long run.


Now that you know the many benefits of exercising your lower body, how about getting started with some leg exercises today?


To know more about at-home fitness, do reach out to us at https://www.burncal.fit/