Today I’m sharing a leg workout that you can do with just a few pieces of equipment at home.
I was planning to share the workout that I did yesterday to start off this post, but I didn’t do a workout. Instead I took an unexpected rest day. Monday night was the second night in a row that I was wide awake in the middle of the night. While I was really hoping that I would sleep better because I was extra tired, but that’s not how it turned out. I remember my alarm going off at 6 am, turning it off, and going right back to sleep. I figured that sleep was more important than a workout. It just means that I’ll have to reschedule a workout or two this week to make up for it. Sometimes you just have to listen to your body and rest when it’s telling you to.
Today I’m sharing an at home leg workout. (If you’re looking for a different kind of workout, check out my workouts page for all of the workouts that I’ve shared on the blog over the years.) It’s the perfect workout to do at home because you only need a couple pieces of equipment.
First off, a pair dumbbells – if you have more than one weight to pick from I would go with heavier ones. I like these ones (affiliate link) from Amazon. You’ll also need something stable enough to step up onto for the step ups. I’ve used both a sturdy chair and a step stool before. I’m sure you’ll be able to find something around the house to use if you don’t have a bench, which is what I would typically use at the gym. Lastly, you’ll need a yoga mat for the donkey kicks. Having a little bit of padding and cushioning when I’m on my hands and knees makes such a big difference. I love my Manduka Pro (affiliate link) if you’re in the market for a yoga mat.
For this workout you’ll alternate working for 30 seconds and resting for 30 seconds. Start at the top of the list of exercises and work your way down. Once you’ve completed them all, rest for as long as you need to catch your breath, and then start again with the dumbbell sumo squats. Complete 3 or 4 times through for a complete lower body workout. Below the graphic I’ve listed descriptions of all of the exercises just in case you’re unfamiliar with any of them. If you try out this workout let me know how you like it on Instagram!
Dumbbell sumo squats
Similar to dumbbell squats, the movement is the same but your feet are wider apart. Make sure your knees follow your feet, and move outwards and forwards instead of just forwards.
Dumbbell alternating lunges
Stand with feet hip width apart with a dumbbell in each hand. Step forward with one foot so that the front leg’s thigh is parallel to the ground, and the back leg’s shin is parallel to the ground. The back knee shouldn’t touch the floor. Use your quads and glutes to step the front foot back towards your back foot and end by standing straight up with feet hip width apart again. For the second lunge step forward with the other foot. Continue alternating legs for the entire 30 seconds.
Skaters
With your knees slightly bent, jump to the right and land on your right leg with your left leg bent behind you with your foot just off the ground. Keep your left foot off the ground. Pushing off with your right foot, jump to the left and land on your left foot, keeping your right leg bent and right foot off the ground behind you.
Step ups
Find something that when you put your foot on it, your knee is at a 90 degree angle. This could be a chair or bench. Step up with your left foot, and pushing off that heel step your right foot off the floor and onto the bench. Immediately step back down with your left foot, followed by your right foot.
Donkey kicks
Get on all fours with your hands under your shoulders and your knees under your hips. Keeping your knee bent, lift your left leg so that your knee is parallel to the floor and the bottom of your foot is parallel to the ceiling. Lower you leg back down and repeat with the right leg.
Squat jumps
Similar to body weight squats, except at the top of the movement jump.
Dumbbell deadlifts
With a dumbbell in each hand, stand with your feet shoulder width apart. Slowly bend forward at the hips, letting your arms hang down and keeping your back straight. Using your glutes, lift your torso back up to the starting standing position.
Clam shells
Lay on your side on the floor with your hips bent at a 45 degree angle and your knees bent at a 90 degree angle. With your legs stacked on top of one another, slowly lift your top knee up while keeping the top heal on the bottom heal. Then lower your knee back down. Make sure to use your glutes do the movement. Once one side is done flip over so the top leg is on the bottom and repeat with the second leg.
Mountain climbers
Start in a plank position. Jump one foot up as close to the hips as possible while bending at the knee and hip. Then jump that foot back while bringing the other foot up. An easier modification is to use a chair to put your hands on.
What’s your favorite leg exercise to do during an at home workout?
As always, talk to your doctor before beginning to workout. Honor your body and modify this workout as needed for you.
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