There is no denying that a pair of well-built legs are the foundation of a solid physique and significantly contribute to our overall athletic abilities. But what if you don’t have access to a gym or prefer to train in the privacy of your home? Let's go over some of the best dumbbell and bodyweight leg exercises and how you can organize them in a productive workout program.
Here are some of the best dumbbell and bodyweight leg exercises for the different muscles in our legs:
A fantastic exercise for our quadricep muscles. Some variations include:
Step-ups are an effective exercise you can do on a chair or similar to train your quads and glutes.
The split squat is a more challenging squat variation for your quads. It also trains your glutes a bit harder.
Another great exercise you can add to your arsenal for the quads and glutes.
The glute-ham raise is a great movement for your hamstrings, lower back, and glutes. You can secure your feet underneath something like a cabinet or sofa, or have someone hold your heels down.
This curl variation is another fantastic exercise for your hamstrings, glutes, and lower back.
Glute bridges are one of the best bodyweight exercises for your glutes. A more challenging variation is the single-leg glute bridge.
Calf raises are a great isolation exercise for your calves. You can do these by putting the balls of your feet on an elevated surface such as stairs. A more challenging variation is the single-legged version.
Without further ado, let’s take a look at a fantastic home leg workout you can do – with or without equipment.
Step-ups – 3 sets of 10 to 15 reps per leg
Glute-ham raises – 4 sets of 10 to 20 reps
Bodyweight jump squats – 3 sets of 10 to 30 reps
Glute bridges – 3 sets of 10 to 30 reps
Standing calf raises – 3 sets of 15 to 30 reps
When done with proper technique, the above workout should be fairly challenging for most intermediate trainees. But, if you’re more or less advanced, we’ve also put together two alternatives.
Bodyweight squats – 3 sets for 10 to 15 reps
Glute-ham raises – 3 sets of 8 to 15 reps
Alternating forward lunges – 2 sets of 8 to 15 reps per leg
Glute bridges – 3 sets of 10 to 30 reps
Standing calf raises – 2 to 3 sets of 10 to 30 reps (on stairs or a similar elevated surface)
Wall-supported pistol squats – 3 sets of 8 to 15 reps per leg
Slick floor bridge curls – 3 sets of 15 to 30 reps
Bulgarian split squats – 3 sets of 10 to 20 reps per leg
Single-leg glute bridges – 3 sets of 10 to 20 reps per leg
Alternating forward lunges – 3 sets of 10 to 20 reps per leg
Standing unilateral calf raises – 4 sets of 15 to 30 reps per leg
Philip is a strength coach and fitness writer based in Sofia, Bulgaria. Ever since he stepped into a gym at the age of 17, he quickly became obsessed with every aspect of physical health.
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