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Are you looking for the best leg day workout that you can do at home? Resistance training is an essential part of your health and fitness. Not only does it help to build muscle and increase strength, but it also helps to improve your balance and coordination.
Leg Day Workout Without Equipment
Unfortunately, not everyone has access to a gym or the equipment needed for an effective workout. Fortunately, there are plenty of leg day workouts that you can do without weights right in the comfort of your own home.
The volume determined by sets, reps, and weight moved is the key to any workout. When you don’t have the weights, increase the sets and reps to perform the same volume (sets x reps x weight). Multiply your body weight by 60% when determining the weight moved for most exercises.
Don’t make the mistake of using zero for your weight because that would imply you did no work (sets x reps x 0 = 0). This is a simple math mistake many people make. You would not get tired if you did not work (volume). Finally, perform the exercise until you feel the burn. It may take longer, but this is the compromise you must make when you don’t have equipment.
The Best Leg Day Workout Exercises
The best leg day exercises can be done with or without weights. They also can be done on machines or with dumbbells or a barbell. Let’s examine some of these exercises and how to make the most of them.
1. Squats
Squats are one of the most popular exercises for building leg strength. To do squats, start by standing with your feet shoulder-width apart and your arms in front of you. Next, slowly lower yourself until your thighs are parallel to the floor, then push up through your heels back into the starting position. Keep your chest up and avoid arching or rounding your back throughout the exercise. Keep repeating this motion for 10-15 reps or until you feel like you can’t do it anymore.
2. Lunges
Lunges are another great way to work on both balance and leg strength at the same time. Start by standing with your feet together and arms at your sides; then take a giant step forward with one foot while keeping both knees bent at a 90-degree angle (or as close as you can get). Push off from that foot and step back into the starting position before repeating on the other side for 10-15 reps per side or until failure.
3. Calf Raises
Calf raises are a great way to target those stubborn calf muscles without using weights. Start by standing straight with feet hip-width apart and arms either at your sides or crossed in front of you for balance if needed. Rise onto your toes as high as possible before slowly lowering back down again for 10-15 reps or until failure.
This exercise can be more challenging by holding something heavy in each hand, such as two dumbbells, a resistance band, or two one-gallon water jugs while performing it!
Leg Day Workout Equipment
No matter your budget, you can choose from various equipment to complete your leg day workout at home. Most of the equipment is cost-efficient. So with Amazon or Walmart, you can build an impressive home gym to perform your leg day workout. Here is a list of some equipment you should consider:
- Dumbbells
- Kettlebells
- Resistance Bands
- Weights
- Barbell
- Bench with Leg Attachment
- Weighted Vest
Leg Day Workout Diet
Let’s be honest. A leg day workout signals your body to start building muscles. Unfortunately, the training does not build muscle. Your body needs resources to do that. It is not magic. Your body can make something out of nothing.
This is where your diet comes in. And yes, you need all three macros. While protein builds the muscles, carbohydrates give you the energy to do the workout, and fats create the hormones (testosterone, HGH, and IGF) that will oversee the building of the muscle.
Therefore start with 40% protein, 40% carbohydrates, and 20% fat. This is the traditional bodybuilder diet for building muscle. Most people see good results with the bodybuilder diet. However, you may need to adjust depending on your genetics, workout, and lifestyle. When making adjustments, start slow and track the results to optimize muscle building and not double-track.
Leg Day Workout Supplements
In addition to your diet, you will need supplements. If you could get all your nutrients from your diet, you could skip the supplements. But to do that, you would need a nutritionist and an expensive diet. Most people fall short on fiber, zinc, and electrolytes which are all vital in building muscles. Thus a good multivitamin will help with your vitamins and minerals when your diet falls short.
Also, you may want to incorporate glutamine, creatine, BCAA’s, testosterone boosters, and estrogen blockers if your diet does not support the benefits that come from these supplements. For example, if you don’t like broccoli or other cruciferous vegetables, then you will need DIIM to keep your estrogen levels in check.
To build muscle or cut fat, you almost need to be a scientist or nutritionist. This is because your body keeps tight homeostasis where one part affects the other. For example, your body burns fat and muscle at the same time. Also, it builds muscle and stores fat at the same time. That is why bodybuilders cut and bulk.
In addition, your body simultaneously increases testosterone (male hormone) and estrogen (female hormone) levels. That is why when you use a testosterone booster, you will also need an estrogen blocker to keep the estrogen from blocking the testosterone. The increase in estrogen is one way your body maintains homeostasis.
The Last Word on Leg Day Workout at Home
Leg day doesn’t have to be dreaded if you know what exercises to do and how to do them correctly! By incorporating squats, lunges, and calf raises into your daily workout routine, you’ll achieve strong legs without needing access to any equipment—all from the comfort of your home!
But don’t forget that a great body is not built in the gym or home but in the kitchen. You are what you eat. So use your workout to tell your body to build muscle and give it the resources it needs with your diet and supplements.
We provide many articles on exercises, nutrition, and supplements. In addition, we have many fitness calculators that can be used as starting point when you are just beginning or returning to your fitness journey. Stay informed so you can get the most from your workout and diet.
If you or someone you know is considering a leg day workout at home, share this article on Facebook or Twitter so that others can learn more about health and fitness.
