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6 Home Leg Workouts

by | Apr 30, 2020 | Last updated Feb 15, 2022

Author: Tammy Taylor, CPT, BHS

There can be countless distractions that prevent us from working out at home and ultimately end up kicking our motivation out the door! I mean let’s be honest, who hasn’t watched at least one episode of Tiger King?! Or been reeled in for hours watching funny TikTok videos? And as if these weren’t already enough to help aid in procrastination, there are all of those other more legit reasons to put our own goals last on the priority list; like feeding the kids and the dog dinner, or all that pesky house work that is obviously NOT going to do itself. Seriously, who on earth also has the time to fit in leg workouts!?

Noom has some very good news! We have put together a list of 6 great leg toning exercises that are perfect for all you guys and gals to do from your living rooms! 

1. Calf raises

Muscles targeted: Calves 

  • Stand on the edge of a stair step, or a step of any kind – Make sure the step is not very far up and close to the ground. Stand straight, with your tailbone tucked in. 
  • Engage your core by pulling in your upper ribs and belly. Make sure that the balls of your feet are solidly planted on the edge of the step. Your heels should be over the edge. 
  • Lift your heels until you’re standing on your tippy toes. Distribute most of your weight onto the balls of your feet, and keep your legs straight. Stay on your tippy toes for two seconds. 
  • Begin to lower your heels, and move your weight away from the balls of your feet. Lower your heels until they’re below the step, or platform.

Beginner tips: When it comes to calf raises remember to go slow and if you feel unbalanced practice this with a wall or railing near.

2. Side lunges

Muscles targeted: Quadriceps

  • Keep your feet two times wider than shoulder-width apart. Keep your left leg straight and bend your right knee while lowering your body. 
  • Keep going down until your right thigh is parallel to the ground. Pause for 3 seconds and return to the initial position. Switch sides and repeat. Do this exercise for a minute.

Beginner tips: Keep your back straight through the movements and bend to a comfortable point with time the full range of motion will increase.

3. Wall sits 

Muscles targeted: Quadriceps

  • Make sure your back is flat against the wall. 
  • Set your feet about shoulder-width apart and then about 2 ft out from the wall. 
  • Slide your back down the wall, bending your legs until they’re in a 90 degree angle—or as close as you can get! HOLD your position; make sure to keep your core tight.

Beginner tip: It is okay to hold this position for only a short period of time and eventually continue to increase in 5 second increments

4. Squats

Muscles targeted: Quadriceps, hamstrings, glutes 

  • Stand with your feet about shoulder-width apart and slightly turned out with your weight in your heels. 
  • Hinge forward at your hips and sit your butt back into a squat. Bend your knees until your thighs are parallel to the ground. 
  • Drive through your heels to stand back up straight. Squeeze your butt and keep your core tight as you stand.

Beginner tip: Make sure to keep your weight on the heel of your feet and do not let your knees go over your toes as you are lowering into your squat position.

5. Single-leg hip bridge 

Muscles targeted: Hamstring, glute, hip flexor

  • Lie on your back and keep your arms on the side. 
  • Keep your left leg straight and the right leg bent at the knee point keeping your foot on the ground. 
  • Raise your left leg up such that it comes in line with your right thigh.

Beginner tips: Push your hips up, while squeezing the glutes. Pause for a second and return. Complete one side for 30 seconds and repeat the same for the other side. Avoid arching your back.

6. Step ups

Muscles targeted: Glutes, quadriceps

  • Find a box or a platform that is about 8 to 12 inches tall. 
  • Place one foot on it and pull yourself up. Remember to keep your chest up. 
  • Step down and switch. Do 10-15 repetitions on each leg.

Beginner tip: Once on top of the step, ensure that both feet are placed squarely on the step, and your hips have come all the way open to full extension, in other words, stand all the way up.

And there you have it folks! Repeat each of these exercises 2 or 3x and you’ve got yourself a great leg toning workout even if you’re stuck in your house. If you’re looking for more ways to stay motivated and need some extra accountability with your workouts, sign up for your 14-day trial today!