how to grow leg muscles at home

Let’s face it, we’re all missing the gym. Trying to make those gains while training at home has become a challenge — but it doesn’t have to be.

You can gain muscle while working out at home, you just need to pick the right exercises. You can adapt your usual muscle-building leg day to focus on bodyweight exercises and any equipment you have at your disposal.

We’re going to take you through several exercises and methods to help you achieve those leg gains at home and maximise your body. So, let’s get started.

Bodyweight Exercises:

Bodyweight Squats

The squat is the holy grail of leg exercises and a stable of everyone’s leg day routine. But, just because you don’t have a barbell or squat rack, doesn’t mean you exclude it from your home-based workout.

Hitting your glutes and quads predominantly, while being assisted by surrounding muscles, the squat will always be the go-to movement when looking to add serious leg muscle.

how to grow leg muscles at home

• Sta
  
  
  nd upright, feet together, and take a big lunge forward with your right leg, lowering your hips toward the floor.
• Bend both knees to 90-degree angles. The back knee should point toward but not touch the floor, and your front knee should be directly over the ankle.
• Power form this position and continue through until the opposite leg is now forward lunging.
• Keep the core tight and upper body stable and upright.
• Put your hands on hips or above your head for some added difficulty.

Jumping Lunges

Lunges are tough and very useful exercise as they are so let’s make them harder, shall we?  The jumping lunge is an advanced variation of a basic walking lunge exercise, bumping up the intensity by adding an extra element. Jumping between each leg and rep will bring in an aspect of explosive power and cardio-based work.

The plyometric aspect includes jumping in the air and switching your forward foot before landing. Your calves and hip flexors support the main muscles on the legs.

how to grow leg muscles at home

• Start standing with your feet staggered, your left foot slightly in front of your right.
• With your core engaged, push off the bottom of both feet into a jump, switching the position of your feet in mid-air, landing in a basic lunge with your right leg in front.
• Without rest, repeat this movement alternating legs. To prevent injury, make sure your back leg is bent directly underneath your body and your front leg is bent at 90 degrees at the knee and hip.
• 3 sets of up to 20 reps would do the trick
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Exercise with Equipment:

Dumbell Calf Raises

Your calves can sometimes be neglected when looking to build big bigger legs. But, who wouldn’t want well-developed chiselled calves? Well, the simple calf raise is an excellent place to start. You can perform calf raises anywhere, anytime — you can do them while brushing your teeth or waiting for that kettle to boil. There’s no excuse for skipping this calves again.