Our Leg muscles primarily consist of:
1.Plantaris
2.Gastrocnemius
3.Soleus
4.Calcaneal Tendon
We will perform various home body-weight workouts to train these muscles simultaneously.
So let’s get started;
The First workout we are going to perform is:
1. Squats: This is a great workout to start your leg workout. This workout targets the Quad muscles, which are situated in front of our leg. Usually, this workout is being performed with weights, but we will perform this in body weight. To start, lower your hips in a standing position and then stand back up. While going down the knee and hip joints flex while the ankle joint dorsiflexes and conversely the hip and knee joints extend and the ankle joint plantarflexes when standing up. Inhale while you go down and exhale while you come up.
SET: 3 Sets of 12, 10, and 8 Repetitions.
The second workout we are going to perform is :
2. Split Squats: This is a split squat, which will induce more muscle tension while performing with single legs. You will need a chair to perform this workout. To start, place your feet on a chair and sink as low as you can. When coming up, come vertically so that one foot is off the floor. You can make it more difficult by hopping while coming up. Repeat this on the other leg also. Try to keep your pace slow. Inhale while you go down and exhale while you come.
SET: 3 Sets of 12, 10, and 8 Repetitions.
Third, the workout we are going to perform is:
3. Body-weight Lunges: Now, many of you will think that lunges are impossible without dumbbells. But believe me, this type of lunge will hit your glutes hard without any equipment. To start,
tuck your one leg behind the other, and with legs crossed, sink.
Inhale while you sink and exhale while you come up. At this point, you will feel activation in your glutes and thighs. At the same time, coming back comes in an upright position. Try to keep your pace slow, as performing this workout fast may result in muscle cramps.
SET: 3 Sets of 12, 10, and 8 Repetitions.
Fourth, the workout we are going to perform is:
4. Skipping without a rope: Now, it may sound funny how it is possible to skip without a rope. Obviously, if you have skipping rope, you can use that, but if you don’t have to skip rope, this workout can also be performed freely. To start, keep your body straight and your feet together. Now, slightly lift your toes and start to skip in a normal way. Remember, don’t skip too high. We are only targeting our calves. Yes, this workout is for training our calves. Because we are lifting our toes, this will induce muscle tension in our calves. Keep your pace normal. Not too fast and Not too slow. Inhale while you come down and exhale while you jump up.
SET: 3 Sets of 12, 10, and 8 Repetitions.
The fifth, the workout we are going to perform is:
5. Calves Raises: This is one of my most favorite workouts to perform. Without a proper definition of our calves, our leg muscles are incomplete. Basically, in commercial Gyms, they use to perform this workout with the help of Calves Raises Machine. But this workout can be performed in the same way on an elevated surface. The best place to perform is stairs. To start, place your feet together on the stairs keeping the ankle completely out of the stairs. Now, slowly come down and explode while going up. Hold in that position for about five seconds and then release slowly to complete one repetition. Keep your pace nice and slow. Inhale while you go down and exhale while you come up.
SET: 3 Sets of 12, 10, and 8 Repetitions.
Sixth, the workout we are going to perform is:
6. Jumping Jacks: One of the best finishers of leg day is jumping jacks. This workout is also known as Star Jump. To start, stand straight with your feet together and hands on your side. Now, jump to a position with the legs spread wide and the hands going overhead, sometimes in a clap. While returning, return to a position with the feet together and arms at the sides. Keep your pace fast during this workout and control your breath normally. This is also a good cardiovascular workout and the best leg day finisher as well
SET: 3 Sets of 12, 10, and 8 Repetitions.
Every workout I have mentioned here is very effective, and I have personally performed these exercises during this lockdown situation. Legs are our most important muscle group, as I have mentioned in the beginning. If you are willing to take bodybuilding as a career, you need to have good leg muscles to be on the top. Yes, although Home Workouts cannot replace Gym workouts fully, these workouts are enough to keep your body strength. Whether you are burning fat or gaining muscles, every workout in my Home Workout series will help you guys. I have tried my best to give you guys the best possible home Workout routine I can. If I have done any mistakes feel free to comment down below your thoughts about my blog, and if you have any questions, you can contact me anytime. Next Blog Coming Soon. Stay Tuned.
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