The best 8 exercises for leg training at home (without a gym)

You don't need a gym membership or expensive equipment to build strong legs. With a little space and your own body weight, you can easily do an effective leg workout at home. You can also enhance your workout with home fitness equipment like... Speediance Gym Monster 2 make it even more intensive.

Regardless of your preferred training method, these leg exercises for home workouts target the most important muscles, including your glutes, quadriceps, and hamstrings. Whether you're short on time, space, or equipment, this guide will help you strengthen your legs anytime, anywhere.

Understanding the basics of the lower body musculature

A basic understanding of muscle anatomy helps you to train specific muscle groups more effectively, make better progress, create a balanced training program, and prevent injuries.

Quadriceps

The quadriceps, also known as quads, are the largest leg muscles, making them essential players in any leg strength training, whether with or without a leg extension machine.

The front of the thighs, also called quadriceps or quads for short, are the largest leg muscles and therefore indispensable for any strength training of the legs, whether with or without a leg extension machine.

The quadriceps consists of four muscle heads:

• The vastus medialis is the inner part of the quadriceps, located on the inside of the knee. Its main function is to extend the knee.

• The vastus intermedius lies centrally beneath the rectus femoris and the Knee and also supports knee extension.

• The vastus lateralis is located on the outside of the knee and also helps to extend the knee.

• The rectus femoris is the only part of the quadriceps that inserts above the hip. It primarily supports hip function, especially hip flexion.

Hamstrings (back thigh muscles)

Located on the back of your thighs are the hamstrings, powerful muscles that also play an important role in leg training. The hamstrings consist of two main sections:

• The biceps femoris is the outer lateral part of the hamstrings. It assists in flexion of the knee and hip, as well as external rotation of the knee.

• The semitendinosus muscle is located on the inner side of the hamstrings. It also assists in flexion of the knee and hip and additionally ensures internal rotation of the tibia, which rotates the lower leg inwards when the knee is bent.

Adductors

The adductors are an important muscle group that is often neglected. They are located on the inner thighs and belong to the anterior muscle chain. Their main functions are to support rotational movements and flexion of the hip.

Adductors

The abductors are located on the outside of your legs and are even more frequently neglected than the adductors. They play a crucial role in moving your legs outwards while simultaneously ensuring stability during single-leg exercises.

calves

And finally, the calf muscles on the underside of your legs also belong to the two-part muscles.

• The gastrocnemius is the larger part of the calf muscle and plays an important role in plantar flexion (lowering the foot) and knee flexion, as well as in stability. It is specifically trained when the goal is to build larger calf muscles.

• The soleus muscle lies behind the gastrocnemius and is just as important for muscle building. calvesThe soleus muscle also supports plantar flexion, helps maintain posture and balance, and aids the return of venous blood from the legs to the heart. This is because it pushes the gastrocnemius muscle outwards, making the entire calf appear larger.

8 basic exercises you can do at home to strengthen your lower body

Squats

To use

Squats are essential for training the glutes, quadriceps, hamstrings, calves and adductors and can easily be performed at home.

execution

1. Stand with your feet shoulder-width apart and clasp your hands in front of your chest.

2. Bend forward from the hips and bend your knees.

3. Lower your body towards the ground in a controlled manner.

4. Return to the upright starting position and lower your arms again.

For faster progress, you can increase the resistance and do squats with cable pulleys on the Speediance Gym Monster 2 to make your lower body workout more intense.

Step Up

To use

Step-ups are another simple way to strengthen your legs and can easily be done at home. They primarily train the quadriceps, glutes, and hamstrings, but also engage the calves, adductors, and core.

execution

1. Place one foot on a bench or a raised platform.

2. Push yourself up through your planted foot until you are standing upright.

3. Avoid leaning your upper body forward or tilting at the hips when climbing up.

4. You can either loosely pull the non-working leg behind you or, for an additional training effect, raise the knee at a 90-degree angle to hip height.

5. Slowly lower yourself back to the starting position.

6. Switch sides and repeat the exercise.

Glute Bridges

To use

Glute bridges are similar to hip thrusts, but are performed with your back on the floor instead of on an elevated bench. They are an excellent exercise for the posterior chain, specifically targeting the glutes, hamstrings, and lower back. They are also ideal for individuals with injuries that make squats or lunges difficult.

execution

1. Lie on your back with your knees bent and your feet shoulder-width apart and flat on the floor.

2. Press your heels into the ground and lift your hips.

3. Once you reach the top, tighten your glutes and hold your abdominal muscles firmly without arching your lower back.

4. Lower your hips again.

5. For more strength training, you can keep your glutes just above the ground instead of putting them down completely.

Split Jumps

To use

Split jumps are perfect for specifically training the glutes, quadriceps, hamstrings and calves.

execution

1. Stand upright with your arms hanging loosely at your sides. Assume a stance with your feet slightly apart, one foot pointing forward and the leg slightly bent to support most of your weight. The other foot is extended behind you, acting as a support, as if you were preparing for a lunge.

2. Lower your body by leaning your upper body slightly forward while simultaneously bending your hips and knees.

3. Then push off the ground forcefully with your front foot and jump upwards.

4. Lands back in the spread-legged squat position (split squat).

5. Repeat the movement quickly and do all repetitions on one side before switching to the other side.

Skaters

To use

Skaters primarily train the glutes, quadriceps, and hamstrings, but also engage the calves, hip flexors, and core muscles. They also improve your balance and coordination. Because each side moves quickly and independently without a break, skaters promote both muscle growth and cardiovascular fitness.

execution

1. Stand in an athletic stance with slightly bent knees.

2. Quickly jump to the right with your left foot and land on your right foot, with your left leg slightly bent and hovering behind you. Use your arms to generate momentum for the movement.

3. Hold the position briefly, then push off with your right foot and jump sideways to the left. This time you land on your left foot, while your right leg hovers slightly bent behind you.

4. Repeat the movement by alternating the load on each side.

Sumo Squat

To use

The sumo squat is a variation of the squat that particularly targets the adductors, quadriceps and gluteal muscles, while also involving the hips and groin area more.

execution

1. Position your feet wider than shoulder-width apart and turn your toes about 45 degrees outwards.

2. Begin to lower yourself into a squat while maintaining an upright posture.

3. Lower your hips towards your heels while your knees slide outwards; this will allow you to achieve a deeper squat than in the classic version.

4. Press your heels down and out to stand up, pushing your hips forward until they are fully extended.

Hip abduction on the floor

To use

Hip abduction on the floor, also called clamshell, trains the outer thighs, hips and gluteal muscles.

execution

1. Place a resistance band around both legs above your knees.

2. Lie on your side on a mat with your knees bent.

3. Do not rest your head on the arm that is on the floor.

4. Place your feet on top of each other.

5. Keep your knees bent and lift one knee to rotate your hips outwards. Try to achieve the greatest possible range of motion in your upper leg.

6. Slowly lower your leg again.

For faster progress, you can also perform cable hip abductions with the Speediance Gym.

Lunges

To use

Lunges, also known as step-ups, are excellent lower body strength exercises that primarily target the thighs, calves, and glutes. You can perform the exercise using only your body weight or, for added strength, hold a dumbbell or kettlebell.

execution

1. From a standing position, take a step forward with your left foot and place it firmly on the ground in front of you.

2. Bend both knees until your thighs are parallel to the floor. Keep your back leg bent and support yourself on the ball of your foot.

3. Push yourself back into the starting position using the heel of your front foot.

How to create your own leg workout plan at home

Before you get started, you should consider these tips to avoid injuries and maximize your gains:

• Drink plenty of water before, during and after your workout.

• Wear breathable clothing and high-quality shoes.

• Make sure your training area is free of obstacles.

• Use an exercise mat to improve your stance and stability.

• Adapt your training program to your fitness level, goals, preferences, and available time.

• Try different exercises to find out what works best for you.

Now to the exercises:

1. Always warm up properly before you start your workout.

2. Try dividing your leg workout into work and recovery intervals. For example, 40 seconds of work, 20 seconds of rest.

3. If you are doing unilateral leg exercises, switch sides in the middle of each time period.Interval training helps you track your progress and can improve your cardiovascular health.

4. Alternatively, you can divide your training into repetitions and sets, which allows you to choose your own pace. This is ideal for beginners and people recovering from injuries, as you can take your time and focus on your technique. Start with 2 to 5 sets of 8 to 12 repetitions per exercise.

Frequently Asked Questions

Which home workout is best for the legs?

The best leg exercises are those that work multiple muscles simultaneously, such as squats, lunges, and glute bridges. For added resistance and strength training, use a cable machine.

Can I build leg muscles without weights?

You can build leg muscles without weights, because muscle growth occurs when muscles are challenged beyond their current capacity. Use bodyweight exercises like squats, lunges, and split jumps, and then increase the number of repetitions or sets to encourage growth over time.

Conclusion

Leg training at home is simple and effective if you use your body weight and a few clever strategies. You can train all the major muscle groups in your lower body, improve your balance and mobility, and build real strength.

Whether you're doing squats, lunges, or jumps, the important thing is to train regularly. Listen to your body, pay attention to proper technique, and choose exercises that challenge you. To enhance your training, you can use equipment with adjustable resistance, such as... Speediance Gym Monster 2 use them to help you make faster progress and quickly increase your success.