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Leg Day - Training At Home

Quick & Simple


You don't need a long drawn out list of 27 exercises to get an effective workout or lift in. Sticking to the basics and keeping it simple always works. You can perform the following exercises one at a time with rest between sets or in a circuit as shown below. These can be done using just your body weight or dumbbells/kettlebells/weight plates if you have them. These are great options for training at home, but can easily carry over into the gym if it is an option for you.


Tips- Always keep your core engaged, push your knees out while squatting, and keep full foot contact with the floor (big toe, little toe, heel). Don't just rush through each rep or round.... think while you move.


**Rest 30-45 seconds after each set**

Exercise Sets/Reps

Glute Bridges (not pictured) 4 x 10 Reps

Squats 4 x 10 Reps

Split Squats 4 x 10 Reps ea leg

Sumo Squats 4 x 10 Reps

Calf Raises (not pictured) 4 x 25 Reps

Bulgarian Split Squats 4 x 10 Reps

^Advanced.. requires balance ... be careful



OR


Circuit Style


4-5 Rounds of the below circuit | Minimal rest between exercises

1 min rest after each round


Glute Bridges 10 Reps

Squats 10 Reps

Split Squats 10 Reps each leg

Sumo Squats 10 Reps

Calf Raises 25 Reps






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