Legs Workout at Home with Weights

Certainly! If you have a set of dumbbells or other weights at home, you can effectively target your leg muscles for a solid workout. Here’s a leg workout you can do at home using weights:

Warm-up: Start with a 5-10 minute warm-up to get the blood flowing and prepare your muscles.

  1. Jumping jacks: 30 seconds
  2. High knees: 30 seconds
  3. Butt kicks: 30 seconds
  4. Bodyweight squats: 30 seconds

Repeat the warm-up sequence twice.

Legs Workout:

1) Weighted squats:

    • Hold a dumbbell in each hand by your sides or at shoulder level.
    • Stand with feet shoulder-width apart.
    • Lower yourself by bending at the hips and knees, keeping your chest up.
    • Push back up through your heels to the starting position.
    • Perform 3 sets of 12 reps.

2)  Lunges with weights:

    • Hold a dumbbell in each hand at your sides.
    • Step forward with one leg and bend both knees to lower your body.
    • Make sure your front knee doesn’t go past your toes.
    • Push through the heel to return to the starting position.
    • Alternate legs.
    • Perform 3 sets of 10 reps per leg.

3) Deadlifts:

    • Hold a dumbbell in each hand in front of you with arms straight.
    • Stand with a slight bend in your knees and feet shoulder-width apart.
    • Hinge at the hips, push your butt back, and lower the dumbbells along the front of your legs.
    • Squeeze your glutes and return to the starting position.
    • Perform 3 sets of 12 reps.

4) Weighted calf raises:

    • Hold a dumbbell in each hand by your sides.
    • Stand with feet hip-width apart.
    • Raise your heels off the ground, pushing through the balls of your feet.
    • Slowly lower back down.
    • Perform 3 sets of 15 reps.

5) Goblet squats:

    • Hold one dumbbell close to your chest with both hands.
    • Perform a squat, keeping the dumbbell close to your body.
    • Perform 3 sets of 12 reps.

6) Step-ups:

    • If you have a sturdy bench or step at home.
    • Hold a dumbbell in each hand by your sides.
    • Place one foot on the bench and push through the heel to lift yourself up.
    • Slowly lower back down and switch legs.
    • Perform 3 sets of 10 reps per leg.

Watch Legs Workout at Home with Weights | Just 25 Minutes here:

Cool-down:

Finish with a 5-minute cool-down consisting of stretching exercises targeting the quads, hamstrings, calves, and hip flexors.

  • Hamstring stretch: Sit with one leg out straight and the other bent with the sole of your foot against your inner thigh. Reach for your toes.
  • Calf stretch: Push against a wall with one foot behind you and the other in front. Switch sides.
  • Hip flexor stretch: In a lunge position, push your hips forward.

Adjust as necessary if a weight is too heavy or a movement hurts. Additionally, if you have questions regarding the form or feel pain while performing exercises, always seek the advice of a fitness expert or physical therapist.

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