Home leg workout

Want to build your leg muscles from the comfort of your own home, then this Home leg workout is the program for you. The majority of gym members neglect their leg muscles and concentrate more on their upper body - don't be one of them!

Warm Up (2)

Jogging - 5 minutes

Primary target:

Legs (Hamstrings)

Equipment required:

Star jumps - 60 seconds

Primary target:

Shoulders (Deltoids)

Equipment required:

Exercise (6)

Squat with barbell - 3 sets of 8-12 reps

Primary target:

Legs (Quadriceps)

Equipment required:

Dynamic lunge with dumbells - 3 sets of 12-15 reps

Primary target:

Legs (Quadriceps)

Equipment required:

Squat - 2 minutes

Primary target:

Legs (Quadriceps)

Equipment required:

Steps - 2 minutes

Primary target:

Legs (Quadriceps)

Equipment required:

Static lunge with dumbells - 3 sets of 12-15 reps

Primary target:

Legs (Quadriceps)

Equipment required:

Calf raise -

Primary target:

Legs (Calves)

Equipment required:

Cool Down (3)

Seated hamstring and back stretch - 30 seconds

Primary target:

Back (Lattisimus Dorsi)

Equipment required:

Standing quad stretch - 30 seconds each side

Primary target:

Legs (Quadriceps)

Equipment required:

Calf stretch - 30 seconds each side

Primary target:

Legs (Calves)

Equipment required:

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Information

Goals:
Muscle building
Primary Target(s):
Legs (Calves, Quadriceps)
Secondary Target(s):
Legs (Calves, Hamstrings, Hip Flexors), Bum (Gluteals)
Required equipment:
Program duration:
20-30 mins
Rest between exercises:
90 seconds
Rest between sets:
90 seconds

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