Everyone’s spending more time at home these days, and without gym equipment or the help of a trainer, you may be wondering how to make your workout more intense. That’s where we come in. Keep reading to learn more about the leg workouts you should be doing at home. Plus, the steps to take to build your leg muscles.
Vital note: This article has been made available for informational and educational purposes only. It is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or another qualified health provider with any questions you may have regarding a medical condition. Your licensed healthcare professional can best provide you with the diagnosis and treatment of any medical condition and assist you as well in deciding whether a dietary supplement will be a helpful addition to your regimen.
Can you build leg muscle without weights?
Yes, you can build leg muscle without weights. Eventually though, if you want to keep seeing muscle gains, you’ll probably have to break out the dumbbells.
“If you haven’t had a lot of experience lifting weights, you will be able to grow muscle only using your bodyweight, but this will only be for a limited time,” Jamie Hickey, trainer, nutritionist and Founder ofTruism Fitness tells Lively. “As you build muscle, you need to create more resistance. To continue to cause hypertrophy, you will have to add weight either by wearing a weighted vest or utilizing machines or free weights.”
So, while calisthenics are definitely a good starting point, it’s a good idea to plan to add weights down the line.
What are some leg workouts to do at home?
The good news is there are plenty of effective leg workouts and exercises you can do at home, with or without weights. “The most effective leg workouts to do at home that can be done with a barbell, dumbbells, or with bodyweight alone. Some of those are squats, alternating lunges, Bulgarian squats, Goblet squats and sumo squats and calf raises,” says Hickey.
How can I build my legs fast at home?
If you want to see fast gains (maybe you have an event coming up or are thinking ahead to shorts season) you’ll have to really push yourself, says Hickey: “If you don’t feel uncomfortable during your workout, then you’re not using enough weight. If you don’t have any weights, use water jugs, cinder blocks, bricks, or anything to add to the resistance of the exercise.”
He adds that if you only want to use your own bodyweight, then move at a faster speed but be very careful to use the correct form. And finally, be mindful that you’re eating enough calories. “You also have to make sure you’re eating enough calories. If you are not on a calorie surplus, you won’t build muscle,” says Hickey.
How many squats should I do a day?
Squats often come to mind as a quick, efficient way to build leg muscle at home. So, how many should you do per day? Well, it depends.
“If you’re doing squats as a cardio exercise to lose weight then you can do as many as you want to burn calories. You should only use your bodyweight or very light weight since your body is going to have a hard time recovering while being on a calorie deficit,” Hickey tells Lively. “If you’re trying to build muscle then you should only do squats twice a week. This will give your muscles enough rest in between to be able to repair themselves in order to become bigger.”