Anyone Have a Good At-Home Leg Workout to Share?

[sparrow13]

I could put one together myself but I'm feeling lazy. I'm looking for a fairly intense routine that I would do once a week, 20-30 minutes. Bands, body-weight or weighted are all good.

Thanks!

 

[rmrmr]

The SuperSets DVD has lower body blast premix that is about 30 minutes long. It's short and gets the job done! I'm sure there are other premixes but this is one of my favs when I short on time.

 

[morningstar]

I create a lot of my own workouts; this is an endurance one I just did yesterday and had a lot of fun with. This is just the leg portion:

• 48 wide squats, (16 of which should be holds and pulses)
• 48 plie squats, (16 of which should be holds and pulses)
• 48 narrow squats, (16 of which should be holds and pulses)
• 16 split squats, back leg raised on a step or bench, one weight held by both hands at chest level
• 16 slide back lunges with a gliding disk/paper plate
• 16 sliding side lunges with a gliding disk/paper plate
• 32 gliding disk/paper plate splits (hold lightly onto a doorway, slide your legs out from each other and squeeze back in)
• 32 deadlifts (16 with heels raised on baby weights)
• 32 one-legged calf raises

Each exercise can be weighted or not as you choose; if you choose weighted, pick weights that challenge you a lot. The rep count above is for each leg, when the exercise calls for one leg at a time.

 

[sparrow13]

Thanks ladies! Morningstar I copied your workout to my fitness folder.

 

[Afreet]

I have a little "freestyle" routine I used to tack on to a short run. I'd usually add the walking lunges during the last ten minutes of my run (I'd lunge the last few blocks on my way home), then do the rest of the workout at home with my step. Here it is:

100-200 walking lunges - no weights

Using light dumbbells:
60 alternating lunges off the step
30 front lunges on each leg
30 back lunges on each leg
15 front lunges into a squat on each leg
15 back lunges into a squat on each leg
8 4-count one-leg squats (back leg on step) (=32) each leg
8 4-count plie squats
50 single plie squats

Using the ball:
16 single hamstring presses on each leg
3 8-count hamstring presses each leg
Inner thigh squeezes - 16 singles, then 3 8-count
16 rollouts (Hamstrings)
8 2-count rollouts
12 1-legged squats, rolling ball down the wall, each leg
20 single outer thigh raises (each leg, leaning on ball)
4 4-count outer thigh raises

 

[sparrow13]

Afreet this looks *great* - thanks!

 

[Gayle]

Mountain Athlete has a torturous little number called the "Leg Blaster":

1 Leg Blaster = 20 air squats + 20 alt lunges (10l/10r) + 20 jumping lunges (10l/10r) + 20 lumping squats

http://www.mtnathlete.com/subpage_details.php?subpage_ID=110&page_ID=14

Another brutally simple, short lower body workout from www.gymjones.com:
10 Rounds
* 10 Back squats at 50% 1RM
* 60 seconds rest

It becomes quickly apparent that 60 seconds is not a rest. .

 

[Afreet]

Mountain Athlete has a torturous little number called the "Leg Blaster":

1 Leg Blaster = 20 air squats + 20 alt lunges (10l/10r) + 20 jumping lunges (10l/10r) + 20 lumping squats

http://www.mtnathlete.com/subpage_details.php?subpage_ID=110&page_ID=14

Another brutally simple, short lower body workout from www.gymjones.com:
10 Rounds
* 10 Back squats at 50% 1RM
* 60 seconds rest

It becomes quickly apparent that 60 seconds is not a rest. .

Yikes!


blah blah blah message too short blah

 

[berry99]

Morningstar - thanks for posting your workout. I tried those paper plate splits this morning and they are hard . I'm having problems bringing my legs back together and kind of have to do a little jump, which probably isn't what I should do. Any tips for making this any easier or anything?

TIA!

 

[morningstar]

Morningstar - thanks for posting your workout. I tried those paper plate splits this morning and they are hard . I'm having problems bringing my legs back together and kind of have to do a little jump, which probably isn't what I should do. Any tips for making this any easier or anything?

TIA!

Hi Karin,

These are definitely an advanced exercise. Sometimes I don't know what I was thinking when I dreamed those up! Please don't jump- you could hurt yourself. If you are using actual paper plates, that could be problematic. I use Gliding Disks on carpet. An alternative way of doing it would be to work on a very clean, smooth floor (no grooves) and wear slightly slippery socks while holding onto something, like a kitchen counter. That's how I started. They really hit the adductor muscles hard, so you may have to work up to them.

 

[berry99]

Hi Karin,

These are definitely an advanced exercise. Sometimes I don't know what I was thinking when I dreamed those up! Please don't jump- you could hurt yourself. If you are using actual paper plates, that could be problematic. I use Gliding Disks on carpet. An alternative way of doing it would be to work on a very clean, smooth floor (no grooves) and wear slightly slippery socks while holding onto something, like a kitchen counter. That's how I started. They really hit the adductor muscles hard, so you may have to work up to them.

Thanks for the tips and for verifying that they are hard. I thought that I was being a total wimp! Seems like if I can get them down that they would be a great exercise.

 

[Havingfun]

Hi,

I was also looking for something different and came across this unilateral leg workout. I've been doing it for a few weeks and will continue for a few more. I've had excellent results and it's helping to get rid of some of my muscular imbalances plus it's easy on the back. I was tired of doing the same old stuff.

http://figureathlete.tmuscle.com/fr..._the_perfect_pair_of_legs_unilateral_training


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