Working out at Home? No Equipment? Don’t Skip Leg Day!

If you’re like the rest of us, being stuck inside means watching your hard-earned gains slowly start to disappear. It’s frustrating and – to a point, demoralizing because what’s there to do if not lift weights?

While this workout won’t be the same as having a barbell on your back and performing to-perfect-depth squats, it will help offset some of your gains from disappearing all together. After all, being stuck inside shouldn’t be an excuse to skip leg day!

Woman training legs at home doing a two leg bridge

This comprehensive leg day workout should take about thirty minutes, minus a warmup and cooldown. Make sure your legs are warm enough to perform these movements correctly with proper form. Remember that bodyweight movements are all about contraction and control, so don’t rush through this lift!

Take your time and really work to activate your glutes, hams, and quads. You’ll definitely feel the burn. Experienced lifters will notice the set and rep scheme is high – that’s by design to make sure you’re getting the most out of your at home workout.

Perform in this sequence:

  • Squats: 4 sets of 8 reps. Slow on the descent, get to your version of parallel, and explode up.
  • Reverse Lunge: 2 sets of 12 reps (each leg). Reverse lunges will help engage the core, so don’t skimp on extension. Make sure your knee touches the ground.
  • Two-leg Bridge: 2 sets of 12 reps. The goal here is to contract your glutes and your core. Remember not to crunch your neck.
  • Wall Sits: 4 sets of max effort (so hold this position for as long as possible). Keep your knees parallel to the ground and avoid sinking.
  • Step Ups: 4 sets of 8 reps (each leg). Find a sturdy chair without wheels that you don’t mind stepping on. Stand tall at the top of the movement and land softly.

If you’re looking for an additional challenge, try these advanced moves.

  • Pistol Squats: 3 sets of 4 reps (each leg)
  • One-leg Glute Bridge: 2 sets of 10 (each leg)

Bodyweight exercises like this workout are realistic and functional and help build excellent habits that translate to your life outside the gym. Since it seems like gyms won’t be open for a while, why not integrate this workout into your current at home routine? Use this time to work toward performance goals – even when you don’t have access to weights.

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Team MT

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