5 leg exercises you can do at home in less than 10 minutes

Get fit with these leg exercises you can do at home in under 10 minutes, no equipment needed. Strengthen your leg muscles today!

In this article we will show you 8 leg exercises to do at home to train the lower body and tone the muscles of the legs: quadriceps, insquiotibiales, abductors, glutes and calves.

The leg muscles are responsible for moving and stabilizing the lower extremities. Therefore, strengthening them will greatly benefit leg mobilization.

The leg muscles are located at the base of our body and include various joints, numerous bones and muscles that are connected to each other. Well defined and strong legs will serve to make our body more harmonious and well proportioned.

Follow these 5 leg exercises that you can do at home in less than 10 minutes and without any equipment

5 Quick 10-Minute Leg Exercises at Home Without Equipment

1- Lunge

HIIT Workout

This exercise will help you tone your thighs and buttocks in particular.

  1. You should start standing with your arms bent in front of you or above your waist.
    Your legs should be shoulder-width apart.
  2. Now take a step forward with one leg. Your torso should be firm and your body should not sway.
  3. 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.
  4. At the same time, bend your back leg slightly. Do not touch the floor, just touch it.
  5. Hold for a few moments. Perform 3 sets of 8 repetitions, alternating legs.

2- Squats

HIIT Workout

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.

  1. Standing with your back straight, spread your legs to shoulder width.
  2. Place your arms in front of you so that you can lean forward to propel yourself forward.
  3. Then lower your torso and waist as far as you can, hold, and slowly come back up.
  4. Do 3 sets of 10 repetitions.

3- Single leg deadlift

HIIT Workout

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.

  1. Stand upright, then lean your body and torso forward, slightly bent toward the floor, while lifting one leg backward.
  2. Your body should form a T-shape.
  3. 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.
  4. Perform 2 sets of 12 repetitions.

4- Bulgarian squat

HIIT Workout

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.

  1. 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.
  2. Bend your other leg as far as possible and place it on the floor, this will be your support in this position.
  3. Pick up the dumbbells and lower your body slightly so that your hip is at knee height.
  4. Hold, raise and repeat. Perform 10 repetitions on each leg for 4 sets.

5- Gluteal bridge

HIIT Workout

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.

  1. Face up on the floor, bend your knees and place the soles of your feet on the surface.
  2. Let your arms go to your sides. Lean on your feet, lift your buttocks and push up.
  3. You should form a straight line from your shoulders to your knees.
  4. Try to stay there for a few seconds, then lower down to the floor.
  5. Do 10 reps of 3 sets.

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