Top 5 leg exercises which can be done anywhere!!
Written by a qualified Personal Trainer
1. Goblet Squat
How to do it: Stand with your feet hip-width apart and hold a kettlebell in front of your chest, elbows pointing toward the floor. Push your hips back and bend your knees to lower into a squat. Push yourself back to start. That's one rep.
Recommended sets/reps: Do 3 sets of 12 reps.
What it works: This squat variation helps tone the legs and thighs while strengthening the quads, hip flexors, calves, gluteal muscles, and the hamstrings—plus the lats.
Use something that adds a bit of weight for an extra tone.
2. Single Leg Deadlift
How to do it: Holding a weight (optional) in your hands (or one hand), stand on your left leg with palms towards your thighs. Keep your left leg slightly bent. Lean forward, extending right leg straight behind you, until torso is parallel to the floor. Drive into your left heel to return to the standing position. (For an extra challenge, at the end of this move, lift your right leg until it forms a 90 degree angle, then return to start) That’s one rep.
Recommended sets/reps: 3 sets of 12 reps on each side.
What it works: While working the hamstrings and the glutes, you’ll also challenge your core stability and strength
3. Lateral Lunge
How to do it: Stand with your feet hip-width apart, hands clasped in front of your chest. Take a big step to the side with your right leg, then push your hips back, bend your right knee, and lower your body until your right knee is bent 90 degrees. This should take about two seconds. Push back to start. That's one rep.
Recommended sets/reps: 3 sets of 12 on each side.
What it works: A variation on the regular lunge, this is an excellent exercise for developing the quadriceps, hamstrings, and glutes.
4. Squat Jump
How to: Stand with your feet hip-width apart, toes forward, with your hands in front of your chest. Bend your knees, then explosively jump as high as you can. Land softly on the balls of your feet and immediately lower into your next squat. If this is too easy do more sets or add a light weight
Recommended sets/reps: 3 sets of 12 reps.
What it works: A plyo exercise squat jumps help engage two types of muscle fibers focusing on your quads and hamstrings mostly
5. Rainbow Kick
This might be a small movement with no weights but wow it kills!
How to: Start on all fours, hips directly over knees and shoulders directly over wrists. Keeping your spine neutral and core engaged, straighten one leg out to the side or at a 45-degree angle, so the tips of your toes are touching the ground. Lift your straight leg up and around in a rainbow arc behind you. Touch your toes to the ground on the other side of your bent leg, then bring them back to the starting position. That’s one rep. Tie a band around both legs if you need to make it even harder!!
Recommended sets/reps: 3 sets of 15 reps on each side.
What it works: This will primarily targets the glutes, but you’ll also feel it in the abs, hamstrings, and lower back.
Don’t forget to stretch!!