Build Strong and Powerful legs at Home

Home workout to build your legs

Who needs weights when you have your own body weight? I’ve been telling this to myself every day since my gym closed. As much as I miss hitting the weights, I’m embracing the challenge of building a strong powerful body with my bodyweight. A lot of my training, specifically for legs have been outdoors.

Sometimes going to a park to train just isn’t feasible. What do I do when I don’t have gym access or the opportunity to train outdoors? I do an awesome home workout that pushes my body to get stronger like these recent chest workouts I’ve shared recently.This post will specifically talk about legs.

Awesome Leg Workout From Home

This is a home workout that I’ve been doing for weeks. I learned about some of the training concepts like the max effort wall squat and the grind squat from the training program, NeuroMass.

1.Jump Squats: Jump squats like other plyometric exercises increase leg power. I recommend doing these in your front or back yard to reduce the stress on your joints. I typically do three sets of five. You can make these more challenging by holding light dumbbells while jumping.

 2. Max Effort Wall Squat: This isn’t your typical wall squat. The difference with these is that you’re pushing your heels to the ground and back to the wall as hard as possible. I normally do three sets of 11 second wall squats. Rest 1.5 minutes in between each set.

3. Power Squat: This is the bodyweight version of CAT squats.  The way I do these is by tensing up my entire body, especially my core and leg muscles. Lower yourself in a controlled manner while maintaining tension and explode up as if you had to move 400 pounds on your back. 4 sets of 15 with 1.5 minutes of rest in between.

4. Grind Squat : These are similar to the power squats except you’ll be moving extremely slow throughout the entire range of movement. I usually only do six reps of these because they are tough! Do 2 sets of 6 with 1.5 minutes of rest in between. This should simulate the feeling of a max lift where you’re struggling to get the weight up. 

5. Power Squat : Back to the power squats. Do 3 sets of 15 with 1.5 minutes of rest in between.

 

At the end of this workout you should feel like you put your legs to work! This workout involves different training methods like plyometrics, isometrics, and high tension exercises. These all follow the training principle of using your fast twitch muscles, the muscle fibers responsible for muscle growth, strength, and power.

 

Photo by Ivan Samkov from Pexels

Author: Chris Ameto

I'm passionate about health and fitness. I want to use my personal experience and countless hours of research to help you reach your fitness goals.

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