4 Little Known Ways to Get a Leg Workout at Home

Do you actually need to get to a gym to get a leg workout? Get-Fit Guy says you don't.

Ben Greenfield
4-minute read
Episode #203

When it comes to squeezing in a good leg workout, we’ve all struggled at some point: snow blocking the roads, sick kid at home that needs pampering, car in the shop, or perhaps the most common, no time to get to the gym. But do you actually need to get to a gym to get a leg workout?  Not really..

While less than ideal, you can use days when you can’t get to the gym and you’re relegated to your home fitness equipment as an opportunity to work not only major muscle groups, but also minor muscles that are often neglected during traditional exercises. As the old saying goes, “a chain is only as strong as its weakest link,” and this holds true for the body, which is only as strong as its weakest muscle.

So here are 4 at-home exercises that can work both your major and minor leg muscle groups. Each of these moves require little-to-no equipment.

The Windmill Lunge

Typically, when you do lunges, you are doing front lunges, which give the quads a fantastic workout, but do not work many of the other major muscles of the legs. The windmill lunge will work all parts of your leg, including the inner thigh muscles and hip adductors.

To do a windmill lunge, begin with a normal forward lunge, with your right foot forward. In your next lunge, step forward at a 45 degree angle.  Continue to rotate 45 degrees each lunge, and after five lunges you will have just completed a reverse lunge. Repeat until fatigued, and then switch legs. Think of it as going “around the  world” in a giant half circle with a series of lunges.

Jump Lunge

One of the worst things about at-home workouts is that without equipment, it can be difficult to do explosive movements that activate a type of muscle fiber called “type 2” muscle fibers, which are the muscle fibers responsible for strength, power, tone, aesthetic muscular looks, and curves.  But doing a jump lunge will activate those type 2 muscle fibers!

To do a jump lunge, simply drop down into a lunge position, then jump up in the air and switch your foot position for the next lunge, then land. The faster you move, the better the burn!


About the Author

Ben Greenfield

Ben Greenfield received bachelor’s and master’s degrees from University of Idaho in sports science and exercise physiology; personal training and strength and conditioning certifications from the National Strength and Conditioning Association (NSCA); a sports nutrition certification from the International Society of Sports Nutrition (ISSN), an advanced bicycle fitting certification from Serotta. He has over 11 years’ experience in coaching professional, collegiate, and recreational athletes from all sports, and as helped hundreds of clients achieve weight loss and fitness success.