Throughout these routines you’ll find a few staple movements — including squats, deadlifts, and lunges — with variations. This more advanced jumping version adds a cardiovascular and stability challenge. You should be able to touch your heels with your fingertips. Muscles targeted: Glutes, hamstrings, calves, and core. Us too. How-to: Start with left foot planted on the floor. Push through your right heel to return to standing. Take a big step out to your right. If not, grab some soup cans, a bottle of laundry detergent, or even a weighted backpack — get creative! Doing leg exercises at home is probably a lot easier than you realize. How-to: Holding the weight or object in front of your chest, stand with feet just outside hip width. Bend knees slightly, and then hinge at your hips. Here are the pro and cons. How-to: Start with left foot planted on the floor. Make sure to lift from the hip and butt, not your lower back. Lift your right leg up, keeping your thighs touching, and extend your leg up toward the ceiling. Stuck indoors? When we stand up from a squat, we drive through our heels and brace our core—we are essentially building great habits that translate into our lives outside the gym.". "You have your body all the time and it’s free to use, so you can do exercises anywhere and at anytime!" Hinging at your hips, with a slight bend in left knee, push right foot back. Doing leg exercises at home is probably a lot easier than you realize. Keep your core tight as you lift your right heel as high as you can off the floor, balancing on the ball of your foot. How-to: If you have a bench or box to step on, lift right foot and place it on the box. How-to: Place the band right above your knees. Here’s the quiet workout you — and those around you — will love. © 2020 Greatist a Red Ventures Company. How-to: Place the band right above your knees. Model Helen Pries is wearing Nike Indy Structure sports bra ($40, nike.com), Beloforte Santenay legging ($132, belo-forte.com), and Athletic Propulsion Labs TechLoom Phantom sneakers ($165, athleticpropulsionlabs.com). Maintain control as you return to the starting position. Raise your left knee to hip level, toes pointed, hands on hips or behind your head (whatever keeps you stable). Read more. Hold a dumbbell, kettlebell, or other item in front of your hips. Repeat until reps are complete. Muscles targeted: Core, glutes, and calves. How-to: Find a stool, bench, or box you can step on (the first step of a staircase can work, too, but will be a little short). For optimal leg gains, try to incorporate all three types of training into your weekly routine. Drive hips back and then down. How-to: Hold the weight or object in front of your chest. Whether you have a complete home gym, a few weights to play with, or just a room and an exercise mat, you can program your own “Leg Day: Home Edition.”. Squat down with your standing leg until the knee of your trailing leg almost touches the floor. Try to bend your knee to 90 degrees if you can. No worries. Repeat on the left side. Any information published on this website or by this brand is not intended as a substitute for medical advice, and you should not take any action before consulting with a healthcare professional. Another bonus of bodyweight moves? Lunge forward with right leg, keeping left leg stationary until the reps are done. Lie on your back with your knees bent and feet flat on the floor. Land back on the floor with soft knees. Use of this site constitutes acceptance of our User Agreement (updated 1/1/20) and Privacy Policy and Cookie Statement (updated 1/1/20) and Your California Privacy Rights. You should be able to touch your heels with your fingertips. Lift your bottom leg toward the ceiling in a slow and controlled movement. Squat your hips back and keep chest up. Squeeze glutes and drive right leg forward to return to the starting position. Focus on keeping hips and shoulders in one line. Keep your torso stable throughout. Keep your chest lifted and core tight. Muscles targeted: Hamstrings, glutes, core, and upper back. How to do it: Stand facing away from bench with one leg resting on it, laces down. Keeping your leg muscles strong is key to getting from point A to point B and busting out those killer dance moves you’ve been showing off at Club Quarantine.