Looking to tone your thighs, sculpt your glutes, and strengthen your legs — but short on time and equipment? The good news is, you don’t need a gym or weights to get great results.
You don’t need fancy machines or hours at the gym to build strong, sculpted legs . With just 10 minutes a day , these 5 bodyweight leg exercises can help you tone your thighs, lift your glutes, and boost your overall fitness — all from the comfort of home.
5 Minute Leg Exercises at Home
Here are 5 highly effective leg exercises that require no equipment , can be done in under 10 minutes , and will leave your legs feeling strong and energized.
1- Lunge
This exercise will help you tone your thighs and buttocks in particular.
- You should start standing with your arms bent in front of you or above your waist.
Your legs should be shoulder-width apart. - Now take a step forward with one leg. Your torso should be firm and your body should not sway.
- Then bend your front leg without exceeding 90 degrees at the knee. The foot of this leg must be flat and well supported on the floor.
- At the same time, bend your back leg slightly. Do not touch the floor, just touch it.
- Hold for a few moments. Perform 3 sets of 8 repetitions, alternating legs.
2- Squats
Squats help to tone legs, buttocks, abdomen and hips, also help to maintain ideal weight, they are excellent for burning calories. If you want to tone your legs, do the following.
- Standing with your back straight, spread your legs to shoulder width.
- Place your arms in front of you so that you can lean forward to propel yourself forward.
- Then lower your torso and waist as far as you can, hold, and slowly come back up.
- Do 3 sets of 10 repetitions.
3- Single leg deadlift
The one-legged deadlift works the hamstrings, which we sometimes forget to include in our exercise routine. This is an exercise that allows us to work the muscles.
- Stand upright, then lean your body and torso forward, slightly bent toward the floor, while lifting one leg backward.
- Your body should form a T-shape.
- The leg resting on the floor, which is also your base, should keep your back straight.
Hold and then lower the leg slightly. Return to starting position and repeat with opposite leg. - Perform 2 sets of 12 repetitions.
4- Bulgarian squat
This allows us to work the quadriceps and calves, toning legs and buttocks, in addition to working the lower body. It is one of the most effective exercises, hard and requiring resistance. It will also help you work your hamstrings.
- For this exercise, you will need a chair. You will stand with your back to it and place the instep of your foot on the seat.
- Bend your other leg as far as possible and place it on the floor, this will be your support in this position.
- Pick up the dumbbells and lower your body slightly so that your hip is at knee height.
- Hold, raise and repeat. Perform 10 repetitions on each leg for 4 sets.
5- Gluteal bridge
It is an exercise that works the buttocks, but it is also ideal for toning the back of the legs and strengthening the muscles of the trunk. It is a practice that seems simple, but that can make you sweat and train your body. In short, you don’t need a machine to do it, and the best part is that it’s effective and a bit focused for beginners.
- Face up on the floor, bend your knees and place the soles of your feet on the surface.
- Let your arms go to your sides. Lean on your feet, lift your buttocks and push up.
- You should form a straight line from your shoulders to your knees.
- Try to stay there for a few seconds, then lower down to the floor.
- Do 10 reps of 3 sets.
Ready to start? Roll out your mat and give this quick leg exercises a try today! Share this great exercises with all your friends!
