You want to do your leg workout at home? Are you looking for exercises for which you don't need expensive equipment? A workout that strengthens your leg muscles in your living room? Very good! Here you can find effective leg exercises for your living room!
Since you are stopping by here at our leg exercises for home, you are probably unhappy with your legs. Right?
Many people feel that way. So don't worry about it. We women have a precise idea of our legs. The thighs and calves should be slender, but still beautifully defined be. Of course, not overtrained or too muscular.
Okay, only Mother Nature has an influence on the length. But with the Leg training at home there are no excuses. Because really anyone can do it.
With the right tricks and exercises, you can do your workout in your living room and replace equipment. You can find out what they are here.
Table of contents
Can you build leg muscles at home?
Yes, you can do your leg workout in your living room and build muscle. You don't need any equipment or devices. Your own body weight will help you strengthen muscles and tone your legs. For planks, push-ups and squats you only need a training mat and your body.
Even if you can't specifically train away fat with leg training, exercises help to build up the muscles. And as we all know, muscles are the biggest enemy of fat deposits.
Of course, you can also go to the gym. But you don't have to. You can also train your legs in your living room. This saves coal, which you can spend on many other great things :)
How to do a leg workout at home with body weight
Now the good news: for many leg exercises, the Body weight is completely sufficient. Especially as a beginner, you are well served with your own weight.
Advanced users can complicate the leg workout with barbells, dumbbells or kettlebells and make it even more effective. Beginners should definitely keep their hands off them!
But often you don't need barbells even if you are advanced. You can do many Exercises through balance pads or make gymnastic balls heavier, without using weight.
You don't need any tools for our leg workout at home. You can start right now!
Tip for Home Workout: Gymondo
I also work out regularly at home. The fitness platform Gymondo is great for that. You sign up once and can then choose from 60 programs and 570 workouts.
All you need is an exercise mat and a little space in your living room.
You can do abs, legs, butt one day and legs and arms the next. Just put together whatever you feel like doing. With less than 8 euros per month and unlimited access to the workouts, the investment will soon pay off.
Here you can find more info about Gymondo!
By the way: You should also pay attention to your diet. Eat healthy, varied food and avoid sugar as much as possible. Reduce salt and drink plenty of water.
If you are short on time and want to start your leg workout at home right away, I can recommend this video.
In it, you'll already find some exercises that are also among my favorites. However, I'll introduce you to a few special exercises that really bring it.
They are mega effective and work out the legs from toes to butt.
No matter which workout you choose, it is important that you always warm up before the workout. The warm up prepares your body for the upcoming load. Always allow a few minutes for warming up, otherwise you risk injury.
Why is it important to train legs?
Strengthened leg muscles consume a lot of calories during exercise and at rest. If you work out regularly, you don't just burn fat because of the workout. Muscles are true calorie eaters. Many muscles = higher Basal metabolic rate. So even without workouts, you consume energy - mostly in the form of body fat. Sounds good, doesn't it?
Studies have shown that regular leg workouts stimulate the metabolism and increase the Calorie burning activate. And on top of that, you benefit from a long afterburn effect after the workout, because the leg muscles are the strongest and largest in our body.
Actually, you are here because you were looking for some exercises to lose weight on your legs. It doesn't work out the way you might have imagined, but you can still stay here.
Because Leg exercises without equipment really pay off!
With a leg workout you do something good for yourself. You will strengthen your leg muscles. You will steadfast, can climb stairs better and get sexy legs.
Treat yourself to a workout from toes to hips. Your feet deserve it. After all, they carry you through life day after day. They allow you to walk, run, jump, cycle and much more.
Leg training at home: the best exercises for the upper and lower legs.
In order to train all muscle groups in the legs, you will find a mix of different exercises for your leg workout at home.
In this workout applies to
- Beginner: 8 repetitions and 3 passes with at least 30 seconds rest between passes.
- Advanced: 12 repetitions and 3 passes with 15 seconds rest.
You don't have to do all the exercises in one workout. It's more about picking a few and alternating them at each workout. Workout 2-3x per week for 20 to 30 minutes.
The jump squat
With this one leg exercise, you work out both your thighs and your lower legs. It also engages your butt muscles. This is one of my favorite leg exercises without equipment because you can also use it to improve your endurance.
- Start with an upright stance.
- Now lower the buttocks towards the floor as if you want to sit down.
- The hands are in front of your body.
- Now jump into the air with momentum, stretching the entire body.
Tip: A Thigh trainer with training manual and nutrition tips you can find at Amazon!
Wall sitting
Looks super easy, doesn't it? Well, wait until you try it :). The thighs have a lot to do with this leg exercise.
- Find a wall or a door (be sure to block it so that no one opens it!)
- Lean back against the wall.
- Squat down until your upper and lower legs form a 90° angle.
- Stay in this position for at least 30 seconds.
Join the 30 Days Leg Challenge!
Squats (squats) with side kick
Squats of all kinds are an effective leg exercise for the thighs. A great side effect: you also always automatically train the buttocks.
- The starting position is a normal squat.
- Now instead of going to the starting position normally, you do it with momentum.
- While doing this, step sideways into the air. Swing your leg up as high as you can and then immediately squat down again.
Side planks and leg raises
Admittedly, this is an exercise for advanced users. If you can't do it, lie on your side and lift your leg as high as possible.
- Lie sideways on the exercise mat.
- Lift your body off the mat by supporting yourself with your elbow.
- Now slowly raise your leg and lower it again.
Tip: Even more effective is the training of the inner thighs with a special training device, which you can buy at Amazon find.
The bridge
Simple, but an absolute must for anyone who wants to strengthen their thighs: the bridge. Especially for beginners it should not be missing in the leg workout at home!
- Lie down on the exercise mat.
- Angle your legs and position your arms next to your body.
- Now slowly lift the pelvis off the floor until your body forms a line.
- Tighten buttocks and abdomen and after 10 seconds lower and lift again.
The best small exercise equipment for the living room!
Lunge with trunk rotation
The classic leg exercise is the lunge. Take a weight to make the exercise a little more effective.
- Stand tall and take a big step forward.
- Bend your knees so that your front upper and lower leg form a 90° angle.
- Slowly turn your upper body to the left and then slowly to the right.
- Do 12 reps before switching sides.
Pelvic lift with one leg
If you incorporate the single-leg pelvic lift into your leg workout, you'll primarily strengthen your hamstrings.
- The starting position is a normal bridge.
- But now lift the left leg bent in the air.
- Lower and raise the pelvis up and down at least 10 centimeters.
- Do at least 10 repetitions before switching sides.
Lateral leg lift with mini bands
This leg training exercise can be done with or without resistance bands. With it is of course more effective. If you don't have a band, you can also knot a pair of tights :)
- Lie sideways on the exercise mat.
- The band is just above your knees.
- Now open your legs and push them as far apart as you can.
Do you already know these exercises to train the inner thigh?
Leg workout for the calves
When doing leg workouts at home, you can target your calf muscles specifically. All you need is a wall.
- Stand facing the wall and support yourself with your arms.
- Raise the right leg. On the left leg stand on your toes.
- Now bob up and down with your left leg.
The scissors
The scissors is a fitness exercise with which you train your entire lower body. From the lower back to the legs to the abdominal muscles.
- Lie on your back on the mat.
- Lift both legs off the floor.
- Now move them alternately up and down like scissors. Do not put the legs down.
Side lunges
Lateral lunges target the inner thigh muscles, hamstrings and a little bit of the calves.
- Stand up straight and take a big step to the side.
- Now lean to the right and extend the left leg through.
- The right knee is over your heel.
- Bring your butt to the level of your knee.
Lunges with jump
Jumping exercises of all kinds are very good for all muscle groups in your legs. Even the smallest leg muscles are involved in pushing quickly away from the ground.
- We start with a normal lunge - the left leg is in front.
- Now instead of going slowly to the starting position, do it with momentum.
- Jump one step forward and land again in a lunge. Now the right leg is in front.
Squat jump
Looks fun, doesn't it? But it's really terribly strenuous. As with all jumping exercises, all muscles of the legs are involved. Be sure to use a non-slip exercise mat!
- Stand about hip-width apart on the exercise mat.
- Squat down and jump as high as you can.
- As you do this, pull your thighs as far as you can toward your chest and your heels toward your butt.
Single leg planks with extended arm
Planks are typical full-body exercises. They use muscle fibers from the toes to the fingertips.
- You start in the push-up starting position. Your body is stretched out. The buttocks and abdomen are tense.
- Now lift the right leg and the left arm.
- Hold the position for at least 20 seconds before changing sides.
The Superman exercise
The exercise Superman or rather Superwoman :) trains besides the leg muscles especially the back. So if you often have pain in the lower back (lumbar vertebrae), you should definitely give this exercise a chance!
- Lie down on your stomach.
- Lift your head from the mat.
- Stretch your arms forward and lift your legs.
- If you like, you can move your legs slightly up and down to increase the training effect.
Squat with toes touch and jump
With this squat variation you get your circulation going and improve your bounce. You train the thighs, the lower legs and the buttocks.
- The starting position is a normal squat.
- Instead of having your hands in the air, touch your toes.
- The right hand touches the left shoe.
- Jump into the air again with proper momentum.
- When landing, touch the right shoe with the left hand.
The fire hydrates kick
This exercise provides a really crisp buttocks. At the same time, the inner thighs and the thighs themselves are strengthened.
- Kneel on the exercise mat.
- The hands are under the shoulders. The knees under the hips.
- Raise the right leg bent to the side until the knee is at hip level. And lower again. Do this exercise for 30 seconds per leg.
Tight thighs without exercise equipment - how it works
How the legs are built and what tasks the leg muscles have
Roughly speaking, the legs can be divided into upper and lower legs. For both parts of the body there are different exercises to strengthen the leg muscles. We start with the thighs.
The thighs
The thigh muscles are divided into flexors, extensors, abductors (abductors) and adductors (muscles pulling towards the middle). The muscles of the thigh extend from the knees to the hips.
This might also interest you: The best exercises for the inner thighs
The thigh muscles bend and stretch the knees and hips. They are also responsible for allowing us to spread and lift our legs.
The muscles in the thigh ensure that we can stand stably and give steadiness.
Leg training for the thighs causes that:
- our legs get a beautiful shape
- they - somewhat casually - do not wobble, i.e. have a tight connective tissue
- Cellulite has no chance
- we have more strength for walking, endurance sports and everyday life
The lower legs
The lower legs can be divided - roughly speaking - into anterior and posterior (calves) lower leg muscles share
The front muscles of the lower leg consist of flexors. You will feel them when you start running or going downhill. The rear lower leg muscles are the extensors.
Both the anterior and posterior muscles span the ankle joint.
The functions of the lower leg muscles:
These muscles allow us to flex and extend the foot and toes. Together with the thighs and the back muscles, they enable us to walk.
The lower leg muscles stabilize the ankle joint. This allows us to step securely and be flexible when walking.
Wow! So easy you can get slim calves
There is a whole range of exercises for leg training at home that target specific muscle groups. What these workouts have in common is that you can do them all at home. If you want to improve your Strengthen inner thigh you can also do this without equipment.
After your strenuous workout, by the way, you should definitely not miss out on a slow cool down do without. It will help you loosen up the muscles, avoid injuries and make the muscle soreness less bad.
How to get rid of fat on the legs?
If you want to lose weight on your legs, you need to rely on a mix of strength and endurance training. Strength exercises are those that build muscle. You build up endurance with running, cycling, swimming or fast walks.
However, it is not possible to specifically lose body fat only on the legs. We can tell our body that we would like to slender legs would have. However, he will not be interested. Targeted fat loss on the legs is not possible.
But don't throw in the towel now! Leg training at home has a lot of benefits and positively affects the fat loss of the entire body. If you boost fat burning in total, then your legs will also become slimmer.
In order to lose weight on the legs (whether calf or thigh), you need a plan: This means for you first of all to fight excess fat deposits on the whole body. This works very well with endurance training or HIIT exercises.
You need to pay attention to all parts of your body and get in shape overall. The more calories you burn and the more muscle you build, the faster you'll notice it in your legs.
As with any workout, it's important to build a solid habit and not skip your workouts.
Our conclusion
As you can see, you can use your Leg training at home perform. You don't have to join a gym, especially as a beginner it's worth starting at home. Because even without heavy equipment, muscle soreness is guaranteed. It is important that you work on your upper and lower legs regularly - at least 3 times a week. Only then can you be sure that leg exercises without equipment will be effective.
And do not forget: If you want to lose weight on your legs, you absolutely must also rethink your eating habits.
Have a great workout 🙂
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