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At-Home Leg Workout

Can't get to the gym but want to hit legs hard to grow new muscle in the lower body? Try this at-home workout, no weights required.

At Home Leg Workout

Maybe your gym is closed for a recent pandemic, or major storm, or maybe you just don’t want to drive to the gym today. But if it’s leg day, what’s a lifter to do? After all, you likely squat, deadlift, and leg press hundreds of pounds. How can you get in a decent leg workout without all that weight loaded on you?

I’ve got just the workout for you. Even if you’re a 400+ pound squatter, this workout will have you soaked in sweat, and maybe tears. And the new challenge will not only make you feel wiped, but it will instigate new growth in your lower body.

Workout Overview

The below at-home leg workout employs fast, explosive reps at the beginning of the routine to develop more power in your lower body. Then, it cranks up the intensity with the use of techniques like pre-exhaust, supersets, and Tabatas.

While you can do this workout with nothing but a chair or couch, I suggest you use a small backpack loaded with books, canned goods, or other heavy objects to add extra weight to your body for these exercises. Your best bet is a shorter backpack so that it clears the floor when you do the “kettlebell” swings with the loaded backpack.

This video shows how to load up a backpack at home:

Rest as little as possible between all sets and exercises, except for the jump squats. Here you can rest 1-2 minutes to allow for better recovery between sets and more power.

Warm-Up: Lunges + Swings

Before getting started, do a 10-15-minute general warm-up of walking, running, cycling/biking, or calisthenics.

You’ll start the workout by doing a dynamic warm-up with bodyweight lunges and “kettlebell” swings, using the backpack in place of a kettlebell (unless you actually have a kettlebell or dumbbell at home, in which case you use that).

Power-Up: Jump Squats

After the warm-up, you’ll move to the jump squat to develop more lower-body power that will carry over and add more strength to your squats and deadlifts – that is, once you finally get back to the gym and can use barbells and power racks again.

On jump squats, for every rep squat all the way down to where your quads are parallel with the floor (or slightly past parallel), then explode out of the bottom position so that you leave your feet at the top, jumping as high as possible. Your rep counts here will...

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