BEST HOME Leg EXERCISES 2016

The legs are our foundation and contain some of the biggest muscles in our bodies. Whether your goal is to build big legs or not the legs should never be neglected. Since they are such a large muscle group working out the legs burns a massive amount of calories and many leg exercises work directly with the core, we are not just working our legs here. We are also building up our abs and ploughing through unwanted fat.

Dumbbell Squats

Dumbbell squats are a great option if you don’t have a power rack to perform barbell squats.

How to perform

Stand straight with a dumbbell in each hand. You can either hold the dumbbells down to your sides or up above on your shoulders depending on what feels most comfortable. In the pictures below I am holding the dumbbells up on my shoulders. Slowly lower your body down bending your knees to a squatting position. Look forward as you go down to help keep your back straight and push your bum out as you reach the bottom. Slowly raise yourself back up to the starting position.


Goblin squats

Goblin squats can be performed with one dumbbell but my favourite is to use a kettle-bell. These are perfect for beginners that struggle with regular squats. Because your holding a weight in front of your chest your body will naturally fall back into a better squatting position as you come down.

How to perform

Hold a dumbbell or a kettle bell in front of your chest using both hands. Slowly lower your body down bending your knees into a squatting position. Let the weight of the dumbbell or kettle bell push you back slightly. Maintain your balance and stick your bum out as you reach the bottom. Breath out and push yourself back up to the starting position.


Dumbbell lunges

Lunges are a great exercise for the legs at home. Lunging forward on one foot works your quads, glutes, hamstrings, calves, and even your core. This is one not to miss out on.

How to perform

Stand with your dumbbells in each hand facing into your legs. Step forward using one leg leaving your other leg stationary behind. Lower your body down while maintaining balance. Slowly raise back up and pull your leg back into the starting position.


Step-ups

Stepups are a great exercise for building your quads and glutes. For this one your going to need something to step up on. You can use all sorts of things, just make sure it’s strong enough to support your weight. You can also use your bench of course if you have one.

How to perform

Hold a dumbbell in each hand standing behind a bench, chair or anything you have which is strong and stable. Place your right foot onto the bench lifting up your knee nice and high then pull up your left foot up and stand up straight with both legs together on the bench. Step down one leg at a time carefully.


Calf raises

Calf muscles are tricky. Some people naturally have large calf muscles while others don’t. It’s a shame if you are the latter like myself but it’s not the end of the world. It’s still important to train your calf muscles and these are a great exercise to do just that!

How to perform

Stand in the starting position with a dumbbell in each hand facing into your legs. Place the ball of your foot on a slightly raised surface. For this you can use a simple wooden board or even a weights disc. Raise your heels off the floor and hold the position for 2 seconds breathing out as you feel your calf muscles contract, this is 1 rep. For this exercise aim to hit a much higher rep range of 15-20 reps.