LEG EXERCISES AT HOME BODYWEIGHT WORKOUT FOR WOMEN

Today I’m sharing a bunch of bodyweight leg exercises you can do at home.  If you do these leg exercises at home, you’ll discover a few things…

1. You don’t need a gym membership or fancy equipment to get in a good workout.
2. You don’t need any crazy, overly intense, high impact exercises either!  Basic exercises are best!  No need to jump around like a hyper-caffeinated kangaroo.
3. This home workout will save you time… no need to worry about getting to and from a gym.
4. All you need to get a good workout – is your very own body weight and the help of a little professional guidance from a top trainer… that’s me!

Ready to rock these leg exercises at home?

Let’s do it!

LEG EXERCISES AT HOME

HOW TO USE THESE LEG EXERCISES IN A HOME WORKOUT

• Warm up with some light cardio and some leg stretches.
• If you sign up to be a VIP (it’s free) you’ll get a free stretch guide.
• Choose 6 of your favorite leg exercises from the list.  The easier moves are at the tops… the more advanced moves are towards the bottom.  I recommend doing a mix of both.
• BONUS:  Do all 8.
• Once you’ve chosen your exercises, repeat each one 15 times – on both sides where applicable.
• Do 3 rounds of all 6 (or 8) exercises to complete this home leg workout.
• Don’t forget to stretch when you’re done.

After you’ve had a chance to look things over, please let me a comment and let me know which exercise you’re most excited to try.

HOME LEG EXERCISES

SIDE LEG LIFTS

Stand with one foot firmly planted on the ground.  Point your other leg’s toe down towards the ground. This is your start position.  To begin the exercise, lift your leg up to the side as far as you can, while flexing your foot. Lower your leg back down to the start position to complete one rep. When you’re done, switch legs and do the same number of reps with your other leg to complete one set. TIP: Hold on to a chair for balance, if needed.

BRIDGE

Lie on your back with your feet planted flat on the floor shoulder-width apart. Rest dumbbells (or barbell) across your hips. This is your start position. Squeeze your abs and glutes, then lift your butt up and off the floor until your body forms a straight line. Lower back down to the start position to complete one rep.

SQUAT

Stand with feet shoulder-width apart, while holding a dumbbell in each hand. Keep your arms down by your sides. Keep your back neutral. Don’t arch your back and stick your butt out. Lower your butt, back and down, as if sitting back into an invisible chair. Lower as far as you can. Your knees should not extend past your toes. Keep your chest upright as you move backward. Hold for a count, then push back up to the start position to complete one rep.

FIREHYDRANT EXERCISE

Start in an all-fours position with your wrists and knee stacked under your shoulders and hips. Your back should be parallel to the ground, not arched or bowed downward. Keeping your hips square to the floor, raise one knee up and out to the side, until your inner thigh is parallel to the ground. Hold for a count then return to the start position to complete one rep. Complete the same number of reps with your other leg to complete one set.

PLIE SQUAT

Stand with feet slightly wider than shoulder-width apart with toes turned out. Hold a dumbbell down in front of you. This is your start position. Keeping your abs in tight and chest upright, lower your butt down, pushing into your heels. Squeeze your glutes and push back up to the start position to complete one rep.

SQUAT BACK LEG LIFT

Stand up straight with your feet shoulder-width apart and knees slightly bent. Squat back and down then immediately push up and lift one leg back behind you as you can, while keeping your back as straight and upright as possible. Lower your leg back down and squat back down, quickly racking up reps. Do the same number of reps with your other leg to complete one set.

SQUAT SIDE LEG LIFT

Stand up straight with your feet shoulder-width apart and knees slightly bent. Squat back and down then immediately push up and lift one leg as far up to the side as you can, keeping your back as straight and upright as possible. Lower your leg back down and squat back down, quickly racking up reps. Do the same number of reps with your other leg to complete one set.

SINGLE-LEG BRIDGE

Lie on your back with your knees bent. Lift one leg up. This is your start position. Lift your hips up until your body is in a straight line. Keep your hips level. Slowly lower back down to the start position to complete one rep. Complete the same number of reps with your other leg to complete one set.

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