As you stand up, thrust your left knee toward your chest. You don't need a leg press machine or a stair climber or a squat bar to fire up those lower-body muscles. The best leg workouts are the ones you'll actually do, right? Bend your knees until your thighs are parallel to the ground. I have designed this list in a way that is both approachable for beginners and challenging for the more experienced athletes out there. Complete these reps every minute on the minute (EMOM) for 10 minutes. So if you've got an arsenal of moves that you can literally do anywhere, there's a better chance you'll fit them into your routine. Stand holding a weight in each hand with your knees slightly bent. The Best Fat Burning Tabata Workouts For Beginners ; The Best Bodyweight Leg Exercises Squats. Give them a try and embrace the burn. Below is a look at the best bodyweight leg workout at home, that you can do without any equipment at all. Rest during the remainder time for each period. Keep your torso stable throughout. That means that you should set a time for 10 minutes, then do 1o reps every time a new minute starts. The sumo squat is one of the ESSENTIAL exercises of any at home leg workout because these bad boys will help you lift and tone your bootay fast! Some guys get so caught up in the "don't skip leg day" hype that they forget (or they never learn) that not every lower body split doesn't necessarily look the same. Lift your top leg toward the ceiling in a slow and controlled movement. Start on the platform and lunge back, alternating between legs. Try this bodyweight lower body workout at home with no equipment! To really challenge yourself, try 2 rounds, back to back. 45 degree leg press where the weight is pushed diagonally upward with sled type movement. Complete all reps and switch sides. Finish 4 rounds of the non-stop action challenge for a super-quick workout challenge. This quick circuit is designed to obliterate your quads. If you want to improve your mechanics, strengthen your glutes and hip flexors, and boost your mobility, try this two-move circuit. This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. Try to create one diagonal line from your shoulders to your knees. Push through your right heel to return to standing. In one movement, jump up and switch leg positions in midair. That makes these workouts the ultimate zero-excuse leg burners. "We shouldn’t be using weights until we’ve mastered basic lunge, hinge, and squat movements without weights," Sims says. SELF may earn a portion of sales from products that are purchased through our site as part of our Affiliate Partnerships with retailers. This 15-minute burner won't just work your legs — the routine also pushes your cardio conditioning. Trust me, you’ll be out of breath and your quads will be on fire! Perform the Runner's Lunge for 50 seconds on one leg, rest for 10 seconds, then switch to the other. When we stand up from a squat, we drive through our heels and brace our core—we are essentially building great habits that translate into our lives outside the gym.". Lie on your back with your knees bent and feet flat on the floor. The bodyweight leg exercises below will help you build strength while also prepping your body to do more complex moves with weights. Step forward and lunge down, pressing hard off the ground using your quads to step back to the platform. Men's Health participates in various affiliate marketing programs, which means we may get paid commissions on editorially chosen products purchased through our links to retailer sites. Training your legs is important, but polarizing. This one's a killer. Everything from walking up a flight of stairs to lifting your heavy laundry bag is easier when you can put some leg muscle behind it. 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