9 Best Leg exercises at Home, 20 minutes Legs Workout for Strengthen


Leg day is a tough day for many gym goers. It is often seen in the fitness field that people avoid doing leg exercises. Even if you do, you don’t do it well.

By doing this, other muscles of people’s bodies grow. But the chicken legs remain as thin as before. Leg exercises are not only considered the most difficult but its pain can last for a long time. This is called delayed onset muscle soreness.

Best Leg Exercises at Home

But in the real sense, this soreness is due to not taking the right nutrition, not stretching and not resting.

Despite all this, it is necessary for beginners to do leg exercises along with advanced athletes, as it is part of the workout plan and gym routine. There are many leg exercises. (9 Best Leg Exercises at home) That You Can Easily Do At Home. Like,

  • Squat exercise
  • Leg press exercise
  • Leg extension exercise
  • Leg curl exercise
  • Lunge exercise

Gyms are closed due to the Corona pandemic and fitness freaks are doing home workouts/exercise. Abs Exercises, Chest Exercises, Cardio Exercises Most of the people will be doing at home. But most people avoid doing leg exercises.

That’s why today we are telling you a 9 Best Leg exercises at Home. By following this, you will be able to strengthen the lower body, tone and reduce fat.

 

Workout DirectionsBest Leg exercises at Home

By doing this workout plan in the form of a circuit, you will be able to get more benefits in less time. Warm up thoroughly before doing this circuit. This will loosen the muscles and reduce the chances of injury.

Do each exercise for 60 seconds. Keep in mind that there will be 3-4 exercises in a circuit which do not have to take rest while doing it. If you have become more tired, then just take rest for 5-10 seconds. After completing a circuit of 3-4 exercises, rest for 30 seconds and then repeat that circuit.

Dumbbells will be used in this circuit. If you do not have dumbbells, you can also use a water bottle or a brick. After this take 60 seconds rest and then do the second circuit. 3 circuits have to be done twice i.e. total 6 circuits. If needed, you can drink some water in the middle circuit.

9 Best Legs exercise at Home, 20 minutes Legs Workout for Strengthen

Lower Body Warmup

  • Heel Walks
  • Toe Walks
  • Knee Hugs
  • Knee to Chest Walks
  • Inverted Hamstring Stretch
  • Rotational Lunge
  • Lateral Lunge

Circuit 19 Best Leg exercises at Home

There are 3 exercises in this circuit. First you have to do all the three exercises of a circuit. After resting for 30 seconds, repeat it again.

Best Leg Exercises at Home

  1. Squat x 60 seconds
    9 best leg exercises at home (Squat)

The squat is a basic exercise. Anyone can do it. While doing the squat, remember that you do not have to come all the way up and do not lock the knees.

This will create more tension and muscle target will also be good. If you are at an advanced level, you can also do squats by keeping a dumbbell in your hand or on your shoulder. Do this exercise for 60 seconds.

 

  1. Jumping Squat x 60 sec
    Jumping Squat

Jumping squat is also an advanced level of squat. This is done with body weight. If you want to create more tension, you can tie ankle weights on the feet or wear a weighted vest on the back.


This exercise also has to be done for 60 seconds. Take care that the heel does not touch the ground too much while jumping.

  1. Lunge9 Best Leg exercises at Home -Lunge x 60 seconds

You can do this exercise in two ways. The first is that you can do this exercise for 30-30 seconds with both feet standing. Second is that you can do walking lunges.

If you want to create more tension, you can take dumbbells in hand or wear a weighted vest on your back. After this exercise, rest for 30 seconds and repeat this circuit again.

Best Leg Exercises at Home

Circuit 29 Best Leg exercises at Home

 

There will also be 3 exercises in this circuit, which you have to do without rest. After taking 30 seconds rest, repeat this circuit again.

 

  1. Stiff leg deadlift x 60 sec
    Stiff leg deadlift exercise

Dumbbells will be required for this exercise. To do this, hold dumbbells in your hands and take them down in front. Keep in mind that the legs will remain straight in this. But don’t lock the knees. Do this exercise for 60 seconds while creating a relaxed muscle-mind connection.

 

  1. Jump lunge x 60 seconds

Dumbbells are not needed to do this exercise. It is done with body weight. To do this, come in the position of a lunge and then jump and change legs.


It can be difficult in the beginning. So don’t try to go too low in the beginning. Learn the right way to do it first.

 

  1. Sumo squat x 60 seconds

Dumbbells will be needed to do this exercise. If you do not have dumbbells, then you can lift any heavy thing according to your capacity. By doing this exercise, tension will be created on the inner thighs. Do this exercise with full range of motion for 60 seconds. Now after taking 30 seconds rest, repeat all the three exercises of the second circuit.

Best Leg Exercises at Home

Circuit 39 Best Leg exercises at Home

After taking 60 seconds rest, finally do the third circuit. If you are tired then you can drink some water.

  1. Step-up x 60 sec
    Step-up leg exercises

To do this exercise, you will need a bench or a high base. While doing this, one foot has to be kept down and the other foot has to climb on the bench placed in front.

After this, after placing the other foot on the bench above, bring it again and keep its place. Do this for 30 seconds and then repeat with the other leg for 30 seconds.

 

  1. Bulgarian Split SquatBulgarian Split Squat exercises

You’ll also need a high bench to do the Bulgarian split squat. To do this, keep one leg behind as shown in the photo and squat with the other leg.

First practice it without weight, when the right position is reached, then do this exercise by holding a dumbbell in hand. Do it with both feet for 30-30 seconds.

 

  1. Bridge

This is a glute exercise. Men often do not exercise the glute muscles, which weakens the muscles and makes it difficult to lift heavy.

So do this exercise as well. Do this for 20-20 or 30-30 seconds for up to 60 seconds. After this take 30 seconds rest and then repeat this exercise.

Read More: 5 Best Leg Exercises for Strong and Heavy Legs 

Best Leg Exercises at Home

Conclusion: 9 best leg exercises at Home. By doing these 3 circuits mentioned above, the lower body can be toned well. These can be done twice a week. If you also want to tone your lower body by staying at home, then you can follow this plan. If you have any kind of confusion, you can ask by commenting. Keep reading the health section of Fitkill for more details.

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