Reading Time: 5 minutes
Keywords: leg workout, leg day workout
The COVID-19 pandemic may be getting under control, and businesses are opening up, but most people prefer to stay at home and avoid social gatherings and public places, such as gyms. And as uncertain as this time may be, this no way means you need to compromise on your fitness. You can still work out at home that may or may not require equipment. But the only must-have for all such workouts is your willingness to stay healthy while staying safe.
Today, we have a 5-minute beginner level leg workout that you can quickly try out at home. These workouts entail the use of various equipment, including dumbbells to resistance bands, to ensure that every muscle in your lower body gets moving. Your quads will get rolling with exercises like squat and lunges, your hamstrings get toned through RDLs, and your butt gets in the right shape with glute bridges. So, let's get started with the 5-minute beginner leg workout that you can try at home without further delay.
Body Weight Squats
No leg day workout is complete without squats. Bodyweight squats are one of the first and most basic exercises that you must include in your leg day workout, and there are good reasons for that. It is a functional strengthening exercise that you can literally try out anywhere without any equipment. And the best part about this workout is that all the major muscle groups in your leg get moving. It strengthens your hip muscles, your calves, muscles around the knees and hamstrings to stay pain-free and live an active life for longer.
Targeted Area:
Bodyweight squats primarily target your quads, but your hamstrings and calves gain strength as you include this exercise in your leg day workout.
How-To?
- Start by standingwith your feet shoulder-distance apart, and your arms stretched forward in front of your body.
- Now bend your knees forward and hips behind and get into a position like sitting on a chair.
- Look forward and keep your arms straight as this helps maintain balance.
- As you bend your knees, make sure your knees stay behind your toes.
- Now with your arms stretched forward, get back into the standing position and repeat the movement.
How Many?
For a beginner level workout, complete ten reps of bodyweight squats and start with 1 to 3 sets. As you gain momentum, you can add more reps and increase the number of sets to 4. Once your body gets used to this workout, you can add variations to improve your lower body's strength and flexibility.
Stationary Lunges
Another great leg workout that you can easily try at home is stationary lunges. You can try out this workout in limited space and without any equipment. Just like squats, lunges also target all major muscle groups in your lower body. And as surprising as it may sound, lunges are great for weight loss as they are very effective when it comes to burning calories.
Targeted Area
The workout primarily targets your glutes along with your hamstrings and quads. Moreover, it helps strengthen your calf muscles while adding strength to your abdominal and lower back muscles.
How-to?
- Begin by placing your right foot forward.
- Now bend your knee of the right leg and drop the body down while keeping your hands by your sides and looking forward.
- Make sure your knee stays behind your toes. Moreover, ensure that you bend your left knee, but it does not touch the ground.
- Now return to the original position and repeat ten sets.
- Next, you need to switch your legs, so move your right leg behind and bring your left leg forward.
- Repeat 10 reps on this leg. When you complete ten reps with each leg, this makes up one complete set.
How Many?
Start with 10 repetitions for each leg, and that makes a single set. Aim for 1-3 sets initially, and as your body gets used to this workout, you can aim for 4 sets.
Dumbbell RDL
A dumbbell RDL is an excellent leg day workout for fitness enthusiasts who prefer to work on their glutes and hamstrings. This great workout focuses on the muscles that allow movement of the knees and hips while creating a balance between your quads and hamstrings so you can walk and run better. And even if you are not a runner, dumbbell RDL is a perfect addition to your leg day workout.
Targeted Area:
It strengthens and activates your hamstrings and glutes, so if you feel your hamstrings stretched and burning, you are doing it right.
How-To?
- With dumbbells in your hand, keep your core tight, back flat and feet on the floor,
- Make sure your knees are not locked and are ready to bend slightly as you bend at the waist and lower the dumbbells down in front of your legs (as much as you can) while pushing your butt behind.
- As you bend, keep your shoulders straight and your chest high.
- Now contract your hamstrings and glutes as you rise to start position.
How Many?
The forward bending and standing up tall again makeup one repetition. Aim for 10 reps per set and gradually increase the number of sets to 4 as you master this workout.
Dumbbell Tension Squats
As mentioned earlier, squats are fundamental exercises for strengthening your lower body, and dumbbell tension squats are a variation of the traditional squats. And while it provides the same benefits as conventional squats, it removes the tension in your back and reduces a lower back injury risk.
Targeted Area
Primarily targets glutes and quads.
How-To?
- Start with holding a dumbbell in each of your hands as your hands stay by the side of your body, your feet shoulder-distance apart, and your chest up high as you look forward.
- Now with the weight in your hand, bend your knees and bring your body down as if you are sitting on a chair. Make sure your knees stay behind your toes.
- Now return back to the original position.
How Many?
Aim for completing 1-3 sets of 10 repetitions each. As you get hold of this workout, gradually increase the number of sets and go up to completing 4 sets of 10 reps each.
Banded Glute Bridge
Banded Glute Bridge is a variation of the traditional glute bridge that engages your glute muscles, core, and lower back. It strengthens your lower back and butt while helping you eliminate the pain in your lower back. In all, it is one of the best leg workouts that you can try at home.
Targeted Area:
Isolate the glute muscles along with strengthening your lower back muscles.
How-To?
- Get started by sitting on the ground and placing your resistance band such that it is right above your knees.
- With your feet hip-width apart, lie down with your upper body on the ground, and your knees bend over.
- Place your hands on the sides and feet on the ground.
- Now lift your back such that your chest, pelvis, and thighs are all in a straight line.
- While staying in the elevated angle, stretch open your legs, and bring them back to the original position. Continue the same movement 10 times, and that will complete a single set.
- Now lower your body to the ground, and this marks the completion of the first set.
How Many?
Aim for 3-4 sets of banded glute bridge.
You don't always need to go to the gym for your leg day workout. You can easily try it at home in limited space with minimal equipment. With our 5-minute beginner level leg workout, you can surely have stronger and toned legs to keep you moving for longer.