If it takes longer than 15 minutes to drive to the gym, and 15 minutes to drive back home, you should find another alternative exercise plan.
You can easily get a quick, efficient workout done while performing superb leg strengthening exercises at home.
When performing lower extremity exercises, your heart rate elevates to meet the higher demand of the larger muscles energy requirement, thus putting you into the cardio zone. When performing the following superb leg strengthening exercises to do at home, you will be in the cardiovascular zone when in motion.
Bottom line: The larger the muscle, the higher the energy requirement, resulting in a higher heart rate to meet the increased metabolic demand. This article will focus on several superb leg strengthening exercises to do at home, with a focus on squats that are results driven to not only shape your legs but also efficiently metabolize fat.
Stand with feet slightly wider than shoulder width apart and feet slightly externally rotated. Pushing your hips back with head and chest facing forward, lower your body until your legs are at a 90 degree angle, making sure knees don’t go past your feet. Rise back up to starting position, making sure your shoulders are back.
Squats are superb leg strengthening exercises you can do at home, or just about anywhere!
Go into a deep squat, lowering your hips as far as possible while keeping knees from going over feet. Pulse up and down one inch for 30-50 repetitions.
Assume a squat position, then explode upward as high as possible. Make sure you land in a deep squat to prevent injury.
NOTE: You should not hear your landing. If your landing is loud, you are not performing a proper squat jump. Re-evaluate the landing position, making sure you are landing soft and deep.
Five squats, followed by five sissy squats, followed by five squat jumps. Each 5-5-5 squat repetition will be a total of fifteen squats. Perform five repetitions.
10-10 Air Squats:
Perform ten sissy squats with a hop between each squat. Rest ten seconds, then perform ten more sissy squats with a hop. Perform ten repetitions, followed by 10 second rest periods, totaling 100 squats.
Begin standing with feet together. Move one leg out to the side and squat. Rise back up, bring feet together. Repeat for 30 repetitions, then move in opposite direction for 30 repetitions.
Hopping Side Squat:
Assume a squatting position. Hop laterally for 15 repetitions, then hop in opposite direction for 15 repetitions.
Assume a deep squat with your back against a wall. Hold that position for one minute or more.
Stand with a wide stance with feet externally rotated outward. Lower hips to touch bench or chair, then rise to starting position. Repeat for 15 repetitions.
NOTE: Both legs should be at a 90 degree angle.
Begin with feet together. Hop out to the right with right foot, cross left leg behind right leg as you touch left hand to right foot. As you rise up, hop out to the left with left foot, then cross right leg behind left leg as you touch right hand to left foot.
NOTE: When hopping side to side, try to maximize distance. The further you hop from side to side, the higher the metabolic demand. This exercise is not only a superb leg strengthening exercise you can do at home, but it will also get your heart rate up very quickly.
Reverse Lunge with Knee Up:
Step back with right leg, lower body until both legs are at a 90 degree angle and rear leg is one inch from the floor. Bring right leg back up driving knee upwards toward chest. Repeat 10 times, then switch to other leg.
Variation: Hop with opposite foot while driving the knee upwards.
Variation: Pulse up and down twice with the rear leg before driving knee upwards. As long as you don’t have knee issues, lunges are superb leg strengthening exercises you can do at home, or anywhere!
Assume a lunge position. With right leg back. Lower right knee one inch off ground, pause, then straighten leg, keeping both feet in place. Repeat 10 times on each leg.
Variation: Hop between each repetition.
Variation: Jump up, and switch legs in the air, landing with opposite foot positions. Repeat 10-20 times.
Squats and lunges are superb leg strengthening exercises you can do at home, giving you the added benefit of a cardiovascular workout.
Perform three sets of 10-15 repetitions of 5 of the superb leg strengthening exercises at home, and your workout will be done in less time than it takes to go to the gym!