​Troy Adashun

Founder

If you have been sitting on your butt for some time, odds are that it may have gotten looser. Well, not having access to a gym may not be one of the best excuses for skipping leg day.


This is exactly why we have decided to dedicate a special page to leg workouts, which you can do in the comfort of your own home.

Note that these workouts require little to no equipment and can alternatively be done with just your bodyweight.

HOME LEG WORKOUT - 5 MOVEMENTS!

For the first workout of the bunch, we will give you 5 solid movements, that will help you target all the major muscle groups of the lower body.

Some of these exercises are weighted, meaning that you will need a pair of dumbbells, or a kettlebell.

Again, if you do not have weights at hand, you can use just bodyweight and do more reps in a faster pace, as that will create more tension.

#1 – DB Squats

Sets: ​5
Reps: 20-30 reps
Rest times: ~60 seconds between sets


We all miss the good 'ol barbell squat, but hey, that doesn't necessarily mean you can't hit the quads hard.

This first exercise will allow you to do a weighted squat, without the use of a rack or squat stands.

You can do this exercise with a light pair of dumbbells, bodyweight or even a bag full of things

Execution:

  1. 1
    Grab a pair of dumbbells and keep them by your side
  2. 2
    Step with your feet at shoulder width and toes slightly open
  3. 3
    Keep torso straight and squat down slowly without dipping your chest
  4. 4
    When your legs are parallel to the ground, squat back up without locking out the knees
  5. 5
    Repeat the movement pattern and maintain tension on the legs
Note: The movement is initiated with the butt going back (as if you are closing a door), and not with the knees going forward or the chest dipping down.

#2 – DB Squat jumps

Sets: 3
Reps: ~12 
Rest times: ~60 seconds between sets

If you have been following us for a while, you'd know that the superhuman book dictates that the primary gains principle, is based on proper activation and overload.

For this exact reason, the first movement of the workout was a slower exercise, as its goal is to activate the muscles of the lower body.

This second exercise however will inevitably trigger the fast-twitch muscle fibers of the legs.

These are the muscle fibers that have the highest hypertrophy (growth) potential.

Additionally, the exercise is perfect for fat loss in general, as it burns a substantial amount of calories.

Execution:

  1. 1
    Take an initial stance like you would for the regular dumbbell squat (Feet at shoulder width, toes out, dumbbells next to torso)
  2. 2
    Squat down to a half squat, then jump up explosively (vertical jump)
  3. 3
    Land on your toes then heels and repeat the movement dynamically
Note: Avoid landing on your heels hardly, as that may damage the knees.
Power tip: Superset this movement with some scottie pippens - Place a band around your quads, step apart so you tense it, then walk sideways in a half squat position. 15 seconds per side!

#3 – Db stiff leg deadlift

Sets: 3
Reps: 15-20
Rest times: ~60 seconds between sets

Heavy romanian deadlifts are good for the hamstrings but it appears that many people don't give enough credit ot high repetitions!

High repetitions with good time under tension will give you skin-bursting pumps and a good level of muscular development overall.

This move on the list will blast your hamstrings and glutes, while secondarily engaging the lower back.

Execution:

  1. 1
    Grab a pair of dumbbells and stand with your feet at shoulder width, toes pointing forward
  2. 2
    Keep the dumbbells by your sides
  3. 3
    Maintain a straight torso position
  4. 4
    Bend over while keeping the back straight
  5. 5
    Stretch the hamstrings on the way down
  6. 6
    Extend back up and contract the glutes
Note: Squeeze your butt hard up top, as this will tremendously improve glute development

#4 – Kettlebell lunges

Sets: 3
Reps: AMRAP (As many reps as possible)
Rest times: ~60 seconds between sets

For the fourth exercise, we will use a movement that is similar to the squat, but engages more of the lower body balancing muscle groups.

You can use a kettlebell, a dumbbell or alternatively something heavy and easy to hold like a bag or a water bottle.

Execution

  1. 1
    Grab the kettlbell with an overhand grip on the sides
  2. 2
    Lift the kettlebell up to chest level and step with your feet at shoulder width
  3. 3
    Keep torso straight  and take a big step forward
  4. 4
    Lunge down, until your knee is a couple inches off the ground
  5. 5
    Go back up and forward and repeat the same movement on the other side
  6. 6
    Repeat the movement for 15+ reps per side
Note: If you have no weights, you can replace this exercise with alternating lunge jumps. Technically, that is the same movement but in one place, transitioning between sides with a jump

#5 - Dumbbell squat jumps + calf raise superset

Sets: 3
Reps: 8-10
Rest times: ~75 seconds between sets

Last but not least, we will target the calves with a superset of jumps and calf raises.

One of the biggest determinants for calf growth is overloading through short, power-burst movements.

This is exactly why the superset starts with powerful squat jumps (Exercise #2), followed by controlled calf raises.


Execution:

  1. 1
    Step on the edge of a step/platform with your toes
  2. 2
    Dip your heels down, stretching the calves and pausing at the bottom
  3. 3
    Push up through the toes, contracting the calves
  4. 5
    Go back down slowly and repeat
Note: Switch feet positions when doing calf raises - Toes out, toes in, toes neutral. To finish the workout off, you can do even more squat jumps!