What Leg Workouts Can I Do at Home?

Medically Reviewed on 1/22/2021

Best leg workout

Exercises that help tone the legs benefit the legs, the spine as well as the other body parts.
Exercises that help tone the legs benefit the legs, the spine as well as the other body parts.

Exercises that help tone the legs benefit the legs, the spine as well as the other body parts. These exercises help burn calories, reduce cholesterol, and reduce the risk of diabetes, high blood pressure (hypertension), and arthritis. It is important to exercise your legs because strong legs improve overall strength, reduce your risk of injury, and maintain a healthy weight. There is no single best workout for the legs. Several different exercises are required to strengthen the legs, along with an appropriate diet.

The following exercises can effectively burn calories, sculpt, and strengthen your legs. These exercises require no equipment and can be performed at home:

Squats

Squats are one of the best exercises for the legs. These sculpt the buttocks, the waist, and the hips. Squats are done while standing up and hence can be performed even if you have back problems. Stand with your feet about shoulder-width apart and squat, squeezing your buttocks and core. You may perform the same with weights to increase resistance and burn more calories. Remember to squat from your hips; the knees should not bear strain.

Step-ups

Step-ups are like one-legged squats. The repetitive movement will work your thighs, hips, and buttocks. You need a knee-height plyometric box or a raised platform.

Plyometric squat

Jumping plyometric exercises can effectively strengthen your legs and burn calories. To do a plyometric squat, stand with your feet shoulder-width apart and squat. After this, jump up and land softly back into the squat position. You may do three sets of eight reps of this. You may perform the same with weights to increase resistance and burn more calories.

Side lunge sweep

Stand with your feet together and place your hands on your hips. Step out to one side and lower into a lunge and then repeat on the other side. You may do 15 reps on each side. You may perform the same with weights to increase resistance and burn more calories.

The single-leg circle

Lie back on a yoga mat with your arms by your sides. Stretch and light your leg out toward the ceiling. Then draw circles or the alphabets in the air with your leg five times. The same should be repeated on the other side.

Side shuffle switch

This is a fast-paced workout that exercises the legs and increases the heart rate. You need to stand with your feet together and keep your arms by your sides. You have to quickly shuffle by taking three steps to one side and then on the other.

High knee toe taps

Stand straight with your hands on your hips or by your sides and light your knees as high as possible with a jump, alternating between the two legs. 

Walking, jogging, or running

Aerobic exercise running can help strengthen the leg and lose overall body weight and calories. You can begin with brisk walking and gradually switch to jogging and running.

Indoor or outdoor cycling

Cycling is one of the fastest ways to tone your legs. It’s a high-intensity workout but has a lower impact compared to jogging or running.

Dance

Dancing is a fun and effective way to exercise the legs, lose overall body weight, and improve flexibility. Make sure you wear a good pair of sports shoes while dancing.

Jump rope

Jumping rope sculpts your leg muscles and works out your entire body. You may start skipping for 20 seconds continuously and gradually increase the time to 60 seconds at a stretch.

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Medically Reviewed on 1/22/2021
References
https://www.nhs.uk/live-well/exercise/10-minute-legs-bums-tums-home-workout/

https://www.healthgrades.com/right-care/bones-joints-and-muscles/9-best-exercises-to-strengthen-your-legs