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LEG WORKOUT AT HOME WITHOUT EQUIPMENT.

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Bodybuilding is incomplete without those nice and muscular Quadriceps. Leg is one of the most important body parts to train as it covers 50% of our entire body and also helps to maintain our upper body. But still everybody considers it as a boring workout. Believe me if you train your legs at-least once in a week you will look more muscular than you are actually.

But before we start with our legs workout we need to know our Leg’s Anatomy.

Our Leg muscles are primarily consists of:

1.   Plantaris

2. Gastrocnemius

3. Soleus

4. Calcaneal Tendon



We will perform various home body-weight workouts in order 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.


Second workout we are going to perform is :

       2.Split Squats: As this is a split squat this will induce more muscle tension while performing with single legs. You will need a chair in order to perform this workout.  To start, place your feet on a chair and sink down as  low as you can. When coming up come in a vertical way 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 up.



SET: 3 Sets of 12, 10 and 8 Repetitions.


Third 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 lunges will hit your glutes hard without any kind of equipment. To start, tuck your one leg behind the other, and with legs crossed, sink down. At this point you will feel activation in your glutes and thighs. While coming back come in an upright position. Try to keep your pace slow as performing this workout fast may result in muscle cramp. Inhale while you sink down and exhale while you come up.



SET: 3 Sets of 12, 10 and 8 Repetitions.

Fourth workout we are going to perform is:

      4.Skipping without rope: Now this may sound funny that how it is possible to skip without rope. Yes obviously if you have skipping rope you can use that but if you don’t have skipping rope then this workout can be performed freely also. 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. Due to the fact that we are lifting out 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.


Fifth workout we are going to perform is:

    5.Calves Raises: This is one of my most favourite workouts to perform. Without 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 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 a best leg day finisher as well


SET: 3 Sets of 12, 10 and 8 Repetitions.

Each and every workout I have mentioned here is very effective and I have personally performing this 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 then you need to have good leg muscles in order to be on the top. Yes although Home Workouts cannot replace Gym workouts fully but 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 mistake feel free to comment down below your thoughts about my blog and if you have any question you can contact me anytime. Next Blog Coming Soon. Stay Tuned. 

















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