Gym bros and broettes are probably frowning right now after reading the title because gym rats that live and breathe the gainz life know that you only need to do squats to give life to those chicken legs. While true, not all of us can afford to shell out a $60/month membership fee. Some of us might also feel a little bit intimidated by gyms because… where do we even start? And ultra-fit people moaning and groaning their way to a personal record don’t help either.
So what’s the solution? Easy. Learn basic form through home workouts.
Home workouts are the simplest and most efficient way to learn proper form and execution of various exercises. With no one to guide us, the next best thing is to equip ourselves with enough know-how from the internet. For this article, we thought it would be perfect to work out one of the most important muscles that we use every single day: our legs. These leg exercises can be done with absolutely no equipment needed and can be performed in the comfort of your living room. These workouts need only one thing: your bodyweight.
Ready to learn? Keep scrolling!
Squats
Squats and legs are almost synonymous. Whenever you’re thinking about working out your legs, squats are your best friend. In general, squats target your thigh muscles and your glutes. There are several squat variations you can do but since we will not be using any equipment on this list, check out four kinds of squats that you can do with just your bodyweight.Classic Squat (Level of difficulty: Easy)
Stand straight with your feet shoulder-width apart
- Lower your body until your thighs are parallel (or almost parallel) with the floor
- Hold this position for a second or two and slowly push yourself back up to starting position – make sure to keep your hips steady as you go up
Jump Squat (Level of difficulty: Easy)
- Stand straight with your feet shoulder-width apart
- Lower your body until you achieve the classic squat form
- Engage your core and jump straight up
- When landing, lower your body by bending your legs and assuming the classic squat form
- Repeat
Bulgarian Split Squat (Level of difficulty: Hard)
- Use a chair or the edge of your bed to prop your left foot up behind you (make sure that the raised platform you’re using isn’t too high or too low)
- Make sure that your right leg (or the front foot) feels natural and comfortable – proper foot placement is key!
- Engage your core as you proceed to bend your right leg and allow your left leg to follow naturally as you go down
- To go back to starting position, slowly raise yourself back up using your right foot
- Alternate and repeat
Single-Leg Squats (Level of difficulty: Medium)
- Stand on your right foot and point your left leg forward
- Make sure that your right leg feels natural, balanced, and comfortable
- Engage your core and proceed to lower yourself by bending your right foot while keeping your left leg pointed forward
- Slowly push yourself back up using your right leg
- Alternate and repeat
Lunges
Much like squats, you can’t do leg day without doing lunges. Lunges work your hips, butt, and legs while keeping your core engaged. The best thing about lunges? It’s perfect for beginners and home workouts! Can you do it in your studio apartment? Of course! Can you do it outside? You bet! Lunges are known to be a strength training exercise but it can also improve your mobility and balance.
Classic Lunges (Level of difficulty: Easy)
- Start with your back straight and your chin up
- Step forward using your right leg while slowly lowering your hips
- Lower yourself until your legs are bent at about a 90-degree angle
- To go back to starting position, make sure that both of your legs are supporting your body as you push yourself back up
- Alternate and repeat
Reverse Lunges (Level of difficulty: Easy)
- Start with your back straight and your feet shoulder-width apart
- With your hands on your hips, take a big step backward using your right foot
- As you step backward, make sure to lower your hips so that your left leg bends as well
- Lower yourself until both legs are bent at about a 90-degree angle
- Return to your starting position by using your both feet to push yourself back up
- Alternate and repeat
Side Lunges (Level of difficulty: Easy)
- Start with your back straight and your feet shoulder-width apart
- Take a big step with your right leg to the side
- Simultaneously lower your hips down while ensuring that your left leg is kept straight and parallel with your right leg
- Hold this position for a second or two and press your right leg to pull your body up to starting position
- Alternate and repeat
Curtsy Lunges (Level of difficulty: Medium)
- Stand straight with feet hip-width apart, arms on the side
- For your first-ever curtsy lunge, slowly put your right leg behind your left leg by stepping back until both thighs cross
- Simultaneously bend both knees as if you were curtsying
- Return to starting position by pushing both legs up while keeping your hips and shoulders upright
Calf Raises
The calf raise is the simplest and easiest workout you can do. Calf raises are so underrated that not everyone knows that it helps with your overall balance and stability – it also works your ankles! Calf raises can be done anywhere. And by anywhere we mean a-ny-where! Standing on the train on your way to work out? Do calf raises. Waiting for the kettle to boil? Do calf raises. Waiting in line for the grocery checkout? Do calf raises. People throwing sketchy looks your way because you’re doing calf raises in public? DO MORE CALF RAISES!
Classic Standing Calf Raise (Level of Difficulty: Easy)
- Simply stand straight and engage both of your feet in order to lift your heels up
- Shift your weight onto the front of your foot while keeping your legs straight
- Slowly lower your heels back to the floor to go back to starting position
Elevated Calf Raise (Level of Difficulty: Easy)
- Stand on the edge of a step or any raised platform
- Feel the front of your feet planted firmly on the step while your heels hang over the edge
- Slowly raise your heels to assume a tippy-toe position, hold
- Slowly lower your heels back to starting position with your heels still hanging over the step’s edge
And there you have it! Never skip leg day with these leg exercises that you can do just about anywhere. Are these exercises too easy for you? Don’t fret! You can always turn it up a notch by getting free weights that you can hold on the side while you perform these leg workouts. Got any leg workout suggestions? Let us know in the comments below!
Disclaimer: The levels of difficulty used in this article are purely the opinion of the GetWell staff. We understand that difficulty may be subjective due to varying athletic abilities and varying levels of progression.
