How Can Women Build Legs at Home?
Whether you’re deadlifting heavy weights at the gym or picking up a squirming toddler at home, strong legs are a necessity. And the good news is you can build impressive leg muscles without spending any time or money at the gym.
When it comes to building leg strength, compound exercises (those that hit multiple muscle groups at once) are key. Try adding squats, lunges, and single-leg glute bridges to your at-home leg day routine.
Strength
Whether deadlifting heavy weights, running a marathon, or simply picking up your squirming toddler, strong leg muscles can help make your fitness goals and daily tasks easier. In addition to making exercise feel less like hard work, building leg strength can help reduce the risk of injury, strengthen bones, and improve your overall health.
It’s important to work all the major muscle groups in the legs to build leg muscles, including the quads, hamstrings, and calves. While some bodybuilders perform highly focused leg workouts aimed at building big muscles, for the average woman, basic exercises are enough to get the job done.
Exercises like squats can help you build bigger leg muscles by targeting all the major muscle groups in the legs. Try adding a few sets of 10 or more repetitions to your squats by slowing down your reps and increasing what is called the “time under tension,” or the amount of time that your muscles are under strain. This can help you build strength faster while also protecting your joints by keeping the movement under control.
Another simple but effective way to build leg muscles is by performing side lunges. Stand upright with your feet shoulder-width apart, then take a large step toward the side of your body, lowering until the upper thigh of your front leg is parallel to the floor and your back knee is just above it. Push back up through the front leg to return to standing.
Another easy leg exercise is the calf raise. Stand with your feet about shoulder-width apart, then lift yourself onto the balls of your feet as though you were standing tippy-toe. Hold for three seconds before slowly lowering your heels down to the floor.
Stamina
The ability to perform physical activity for longer periods of time without becoming tired is known as stamina. It combines cardiovascular endurance and muscular endurance, and it’s an important component of overall fitness. In addition, it can improve your mood, reduce the risk of heart disease and diabetes, and help you maintain a healthy weight.
Stamina training often involves a combination of exercises, such as running and circuits, which incorporate both strength and conditioning. It also often includes stretching and flexibility exercises to prevent injury. Stamina training should be progressive, which means that you should gradually increase the intensity of your workouts over time. For example, if you’re currently able to run an eight-minute mile, it would be counterproductive to spend your stamina-training time increasing your bench press — that could cause overtraining.
Incorporating squats, lunges, and other lower-body strength exercises into your leg day routine will build muscle mass and enhance your endurance. As mentioned earlier, the legs contain some of the largest muscles in the body, so they require a lot of oxygen to operate during exercise. Increasing your endurance will allow you to exercise longer and help your body become more efficient at using oxygen, ultimately leading to improved performance.
Another way to boost your stamina is by practicing mindfulness techniques, such as deep breathing, meditation, and yoga. These methods can also improve your sleep quality and help you manage stress and anxiety. Finally, eating a well-balanced diet that includes protein, fruits and vegetables, whole grains, dairy, low-fat fats, and omega-3 fatty acids is important. This will provide the nutrients needed to maintain energy levels and support your stamina.
Muscle Tone
Your legs have some of the largest muscle groups in your body, and they support you during most of the movements you make. Building leg muscles helps your body feel and perform better, especially during workouts. It also builds stronger bones and may even help prevent osteoporosis as you age. And finally, leg workouts burn lots of calories.
Some women avoid training their legs because they fear the muscles will bulk them up, but building leg muscles can make you look leaner and more sculpted. The key is to build muscle tone, which means working your muscles in a slightly contracted state. That’s why it’s best to train your legs a few times weekly with at least one day of rest between sessions.
It’s important to work both the large and small muscles in your lower body to build leg muscle tone. This requires using both compound and isolation exercises. Compound exercises, which work multiple muscles at once, like squats and lunges, are super effective for building strength and burning calories. Isolation exercises targeting a single muscle, such as calf raises and kneeling hip abduction or the abduction resistance machine, are good for ironing out imbalances and growing that specific muscle.
One easy way to add variety to your at-home leg workout is to incorporate single-leg exercises, Ava Fagin, CSCS, sports performance intern coach at Cleveland State University, tells SELF. Single leg moves require you to rely on the strength of just one leg and, therefore, feel more challenging than bilateral moves. Try adding a few sets of squats or box jumps to your workout and then switching it up with stiff-legged deadlifts, lying leg curls, or lunges.
Balance
Whether deadlifting a barbell, running up a flight of stairs, or picking up your squirming toddler, having strong legs makes everyday tasks much easier. You can build your leg muscles without ever stepping into a gym or purchasing expensive exercise equipment. All you need is your body weight and some space in your home to complete various exercises.
Aim to do the following leg workouts two to three times a week, increasing the number of repetitions each time you complete the exercises. Getting comfortable doing these types of movements will help you progress and achieve a better balance in daily activities.
Strengthen the adductor and abductor muscles of your lower legs with squats. Stand with your feet slightly wider than hip-width apart, then slowly push your heels toward each other until your knees are bent and your body forms a straight line from shoulders to knees. Slowly slide your legs back to the starting position and repeat. Do 15 to 20 reps on each side.
Do these leg exercises to strengthen your quads and glutes. Stand with your feet about hip-width apart, then bring the left knee toward the chest until you’re in a half lunge. Push through the right heel to return to standing, squeezing your buttocks at the top of the movement. Do 10 to 15 reps on each leg.
Stand with your feet hip-width apart and lift the right leg behind you until it’s almost parallel to the floor. Hold the position for 30 seconds, then return to the starting position. Repeat the exercise with the other leg. Try holding the balance pose for a minute or more for a greater challenge.
Bone Health
Whether you’re lifting heavy weights, running up a flight of stairs, or simply picking up your squirming toddler, your legs need to be strong. But beyond that, having strong legs helps make every aspect of your life feel a little easier.
When planning a leg day workout, women should include a mix of compound exercises (that target multiple muscles) and isolation exercises (that target a single muscle). Compound exercises like squats and lunges are great for building strength and burning calories, while isolation exercises, such as calf raises and the kneeling hip abduction resistance machine, are excellent for ironing out imbalances and growing specific muscles.
Eating a well-rounded diet is also essential to maintaining muscle and bone health. Ensure you’re getting adequate amounts of carbohydrates and protein. Be sure to hydrate adequately, as dehydration slows glycogen use. A registered dietitian can help determine the appropriate caloric intake and macronutrients for your specific needs. Avoid sugar-sweetened drinks and processed snacks, which offer low-quality calories.