At Home Leg Workout – The Breakdown

Here’s my favorite at home leg workout that will help you tone your but and legs fast!

1. Sumo Squat

The sumo squat is one of the ESSENTIAL exercises of any at home leg workout because these bad boys will help you lift and tone your bootay fast! Sumo squats are not only great for helping you to build a booty but they are also awesome for toning your quads and hamstrings as well.

• + Hold a heavy dumbbell between your hands.
• + Stand feet shoulder width apart.
• + Toes facing at a 45 degree angle outward.
• + Keeping your torso upright and your pelvis tucked underneath you as you move down.
• + Try to point your knees outwards. Do not let them collapse back in.
• + Come back up pushing through your heels.
• + Squeeze that butt at the top.
• + Repeat 10-12 times.
• + Repeat set 2-3 more times with a 60 second break in between.

2. Lunge

The lunge is another essential exercise to an at home leg workout. Of course you have to make sure you’re performing the exercise correctly at all times. If you feel like you’re losing form either drop the weight on your dumbbells or just use your own body weight.

• + Stand with medium weight dumbbells in both hands.
• + Step one foot forward far enough to make a 90 degree angle with both the front and back legs.
• + Do not let your knees go past your toes. (If they do just try taking a larger step next time.
• + Push off front heel to come back to standing position.
• + Repeat with opposite leg.
• + Alternate legs.
• + Repeat 10-12 times.
• + Repeat set 2-3 more times with a 60 second break in between.

3. Step-Up To Reverse Lunge

I love these for my at home leg workouts. The step-up to reverse lunge move will really emphasize the work on your glutes with this workout.

• + Stand with medium weight dumbbells in both hands.
• + Step one foot forward far enough to make a 90 degree angle with both the front and back legs.
• + Do not let your knees go past your toes. (If they do just try taking a larger step next time.
• + Push off front heel.
• + Bring your front knee up into a high-knee position.
• + Repeat with opposite leg.
• + Alternate legs.
• + Repeat 10-12 times.
• + Repeat set 2-3 more times with a 60 second break in between.

4. Parallel Squat

This is a fun little variation to the squat to add to your home leg workout routine. The parallel squat is great for working your glutes, as well as your outer and inner thighs.

• + Hold a heavy dumbbell between your hands.
• + Stand feet together.
• + Squat down with feet together.
• + Keeping your torso upright and your pelvis tucked underneath you as you move down.
• + As you push up and out of the squat push to one side.
• + Squat again in this position with your feet shoulder width apart.
• + Bring your feet back together.
• + Squat down with feet together.
• + Repeat 10-12 times.
• + Repeat set 2-3 more times with a 60 second break in between.

5. Dead Lift

Dead lifts used to freak me out. I think just the name of it intimidated me. However, this exercise is awesome for helping to tone your glutes and hamstrings and should be part of every home leg workout.

• + Stand with medium-heavy dumbbells in each hand.
• + Feet should be hip distance apart.
• + Keep your shoulders back and down throughout the whole exercise. Don’t let your shoulders slouch forward.
• + Keeping your legs slightly bent bend your torso forward.
• + It’s important to keep the dumbbells very close to your body the entire way down.
• + Back straight all to way until it’s parallel to the floor.
• + Engage your glutes and hamstrings as you bring your torso back up to a standing position.
• + Repeat 10-12 times.
• + Repeat set 2-3 more times with a 60 second break in between.

6. Split Squat

Also call the Bulgarian Split Squat, this is one of my favorite moves for my home leg workouts because your buns are going to be BURNING by the end of the set!

• + Hold a light to medium weight in each hand.
• + Find a stable chair, sofa or ledge that is about knee height.
• + Place your back leg on the ledge.
• + Place your front foot out in front of your far enough so that when you go down into the lunge position your knee is not going out over your toes.
• + Go into a lunge position.
• + Keep your torso upright.
• + Push back up through the front heel.
• + Repeat 10-12 times.
• + Repeat set 2-3 more times with a 60 second break in between.

 

What did you think?

I hope you enjoyed this at home leg workout! If you enjoyed this style of workout I know you’ll love an at home workout program called Body Beast. You can try out Body Beast for free for 30 days when you do my 28 Day Challenge.

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