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The Best Leg Exercises You Can Do at Home Without Any Equipment

Having trouble finding time to get to the gym? Or maybe you’re just not comfortable working out in front of other people, but you still want toned legs that look good in shorts and skirts? In either case, there are plenty of leg exercises you can do at home without any equipment! Even better? They only take about 15 minutes, which means you can squeeze them into your busy schedule.



  • Squats



To do a bodyweight squat, stand with your feet shoulder-width apart and bend your knees so that you lower into a sitting position. Push yourself back up to standing without locking your knees. Squats are a fantastic way to strengthen and tone your glutes, quads, hamstrings and calves all in one move. They’re also one of most important exercises for building lean muscle mass and burning fat. To really make squats effective for weight loss, don’t just rely on doing them with bodyweight alone; go heavier by adding weighted vests or holding weights in each hand. Because it’s challenging to maintain proper form during squats when going heavy, use an exercise ball between your lower back and a wall while performing these if necessary.


  • Lunges



Step forward with one leg, keeping your front knee at a 90-degree angle. Step back to starting position and repeat with other leg. This movement mainly targets your quads, but it also engages your hamstrings and glutes to some degree as well. Lunges are commonly done in higher repetitions (15-25), so you’ll feel them most in your quadriceps. If you want to go heavy, three sets of eight reps is a good place to start.


  • Leg raises



Lie on your back with your knees bent and feet flat on the floor. Squeeze your abs, push your hips off of the floor, and lift both legs up until they're straight (but not locked) in front of you. Keep them straight throughout. Bring them down to start and repeat 12-15 times, working up to 25 reps over time. This is great for core strength and can help tighten up those thigh muscles.


  • Calf Raises



While standing, raise up on your toes, pushing through your heels. Hold for a few seconds and lower back down. Do two sets of 20 repetitions daily to start. As you improve, increase to three sets of 20 or four sets of 15 to achieve even better results. Make sure you perform calf raises with good posture: imagine you’re pulling your belly button in toward your spine as you raise up onto your toes. If done properly, you should feel a burning sensation in both legs (at least one calf will be more sore than another after each workout session). When it comes to proper form—don’t let yourself get away with slouching! Keep shoulders back and chest out while lifting up onto your toes.


  • Stair Climbing



Climbing up and down stairs is a great way to work your calves, glutes, and quadriceps while also burning calories. If you don’t have stairs in your home or office building, you can use a chair or bench to simulate stair-climbing. Set a timer for 30 seconds and step up as quickly as possible. Rest for 30 seconds. Repeat 10 times (3 sets). Perform once or twice daily for best results.


  • Jump Rope



Jumping rope is a great full-body cardio exercise and is easy to do anywhere. For example, you can complete your daily jump rope routine in a small space that’s just large enough for you to stand in—maybe even inside your own home. Just like running, jumping rope torches calories and improves cardiovascular fitness. Jumping rope also works many of your leg muscles, including your glutes (butt), quads (thighs), hamstrings (back of thighs) and calves (lower legs). When jumping, it’s important to remember to keep your knees bent so they don’t get hurt.

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