How To Do A Leg Workout At Home

A leg workout can be one of the most challenging exercises to do. Most people want to have toned legs, but can not commit to the effort it takes to get the legs they dream of. These workouts can be extremely exhausting, and hard to do. If you stick with it though, you can develop your leg muscles to look amazing.

The legs are compromised of four main muscle groups; quadriceps (quads), hamstring, calves, and gluteus. It is important when doing leg work outs that you work a different muscle group each day. You should not work out all four groups in the same day.

Here are some simple exercises for your leg workout...

Barbell Squat:

This will exercise your quadriceps and gluteus. To begin place a barbell behind your head, so that it is resting on your shoulders. Be sure that you do not place the barbell on your neck. Slightly bend forward and bend at the knees. You can pretend like you are going to sit down in a chair.  Slowly rise back up ensuring that you keep your knees slightly bent and keeping your spine straight. Repeat this 20 times. As you develop your leg muscles you can add weights to the barbell to get more out of your work out.

Calf Raise:

To do this you want to stand on one foot. If needed use a chair or counter to help you maintain your balance. Engage your calf muscles, and push upward so that your heel comes up off of the ground. Slowly come back down until your foot is flat on the floor. You should do this exercise very slowly to ensure that you are engaging your calf muscles. Do this 20 times per side.

Single Leg Stretch:

Your hamstrings are technically not a muscle group, but rather a tendon.  It is important to maintain flexibility more than strength with this group. Having flexible hamstrings gives the other muscle groups a better chance to develop and increase strength.

To do the single leg stretch lie flat on your back with your heel at your rear end, causing your knees to be bent. Straighten out one leg, and lift it up as far as you can without bending your leg. Keep you toes pointed upward. Hold this stretch for a count of 10. You should to this five times for each leg. Be careful not to push yourself too far, or you may over extend your hamstrings.

Completing this leg workout at least three times a week is a great way to get your legs in the best shape possible. It is important not to overlook one muscle group since all the muscle groups in the legs work to support each other. Working them all individually helps them all build up, while keeping them working like a well tuned machine.