7 Awesome Leg Exercises You Can DO at Home

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This set of exercises is made of 7 excellent leg exercises that will tighten, strengthen, and tone your butt, hamstrings, quads and calves.

To perform them you’ll need only a Swiss ball, a box to jump and some dumbbells.

Incorporating this set of exercises into your routine you’ll be able to tone and shape your legs.

  1. Calf Raises

Many of the people, especially beginners often overlooked calves. Here, you’ll target those calves directly.

Instructions:

–           Starting position – Stand of the back of the chair which is used for support

–           Slowly lift your heels to stand on your tiptoes.

–           The movements should be slow, that engages both calves.

–           Stay on the top of the movement for about a second

To make it harder: you could do the workouts by wearing waist weight belt.

  1. Box Jumps

For this exercise, you’ll need a sturdy box or platform

Instructions:

–           Starting position – A) Standing in front of the box, hands joined in front of your chest

–           B) Jump up onto the box

–           C) Hold a squat at the top.

The muscles of your core should be tightened all the time, your knees slightly bent each time you land

Jump down and repeat for one rep.

  1. Single-Leg Deadlift

This exercise builds strong hamstrings and glutes, as well as promoting balance and coordination with each downward movement.

Instructions:

–           Starting position – Standing on one leg, hold another leg a few inches above the ground and hold the dumbbells in both hands (or a heavy weight like a medicine ball)

–           Raising the floating leg backwards, reach both dumbbells in your hands down toward the ground.

Return to the starting position to complete a rep.

  1. Glute Bridges

They are great for your glutes, but also provide a great workout for your pelvic region, thighs and core.

Instructions:

–           Starting position – laying face up on your mat, knees bent and hold the dumbbell on the abdomen with both hands.

–           Raise your hips up toward the ceiling so your body forms a completely flat bridge between your arms and legs.

–           With each push, hold the position at the top for about two seconds before returning to the starting position. Make the movement from your hips and go through a full range of motion

  1. Swiss Ball Hamstring Curls

For this exercise, you’ll need a Swiss ball, which works both the hamstrings and glutes.

Instructions:

–           Starting position – laying on your back on a mat, place your legs and heels on top of a Swiss ball.

–           Raising your hips off the floor, press the shoulders on the floor, bearing the weight of your upper body.

–           Pulling the stability ball toward your butt in one motion and roll it back out to the starting position. That is one rep.

  1. Wall Sits

These exercises are great for warming down after demanding workout.

Instructions:

–           Starting position – Sitting with your back against a wall, without rounding your back when it’s against the wall.

–           Hold your head straight and your upper and lower back areas in contact with the wall, while you’re sitting on an invisible chair. Hold the sitting position for a minimum of 40 seconds.

  1. Bulgarian Split Squats

For this exercise, you need weights to give you tighter glutes and stronger quads and bench or raised platform

Instructions:

–           Starting position – place one of your legs on the bench and another leg should be supporting your weight.

–           Slowly squat down on the supporting leg, forming a 90-degree angle

–           Come back up for one squat.

Repeat the motion with the other leg.