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10 Best Home Leg Exercises For Muscle Growth
Bulgarian Split Squat – 0:55
Pistol Squat – 2:00
Wall Squat – 3:00
Step Up – 3:59
Nordic Leg Curl – 4:58
Single Leg Romanian Deadlift – 5:47
Sliding Leg Curl – 7:00
Deficit Single Leg Hip Thrust – 7:40
Reverse Hyperextension – 8:59
Single Leg Calf Raise – 9:30
There are a variety of different ways to carry out an effective home lower body workout, and in this video I cover 10 of my top home leg exercises that you can use to continue gaining muscle during this lockdown period.
The home leg exercises list includes movements for the quads, hamstrings, glutes and calves that can all be done as part of a home leg workout with minimal to no training equipment.
As long as you perform these leg exercises as part of your lower body home workout, utilize proper form, take each set within close proximity to failure and aim for ongoing progressive overload, you should definitely be able to maintain your existing muscle mass or even make brand new lower body muscle gains from home.
If you want to learn exactly how to combine all of these home leg exercises to build muscle from home effectively, then make sure to download my free home quarantine workout that is based off of a 3-4 day per week upper/lower split: https://www.SeanNal.com/home-workout.php
Hope you find this home leg workout video helpful and if you have any questions feel free to comment below or shoot me a DM over on Instagram: @sean_nalewanyj
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Hope you’re well Sean.
Those are great, thanks.
Was waiting for this. Thx Sean
You’re really good at explaining things in terms of fitness
Man, I miss the OG stacked Sean! I prefer the hench look on you! I know it’s a natural bodybuilder’s dilemma, but you got to run that back brother! Awesome work on the home workout suggestions! I’m still waiting on that comprehensive video on genetics and bodybuilding mate! CHEERS!
Nathaniel Essex Haha well I’m about 5-8 pounds lighter than normal right now so I’ll have that regained in the next couple months but I don’t plan on going back to the old bulky look.
@Sean Nalewanyj oh alright! but I did prefer that bulkier look on you! but to each their own! still proper though!
Thanks for these great leg home exercises Sean!
Off topic but holy crap time flies by.. I’ve been subbed since 2013 we are in 2020! You deserve every sub you have and more!!
Dave S. Thanks for the support man
We need more videos with the doggo with a bowtie!
The info you provide never disappoints!
Felipe Saldarriaga Thanks Felipe
@Sean Nalewanyj thank you for the great content!
Man, these are awesome and seem more “fun” than regular squats and deadlifts! Thanks!
Some great suggestions as always , Sean! I’m tired of doing squats and lunges with dumbbells – these will allow much greater variety. Nice setting in these posts as well – very lush exterior….west coast? Thanks again!
I’m actually living in Bali currently
Great video Shawn, really love the simple approach you took with this upper lower exercise option videos. I love step ups for really focusing on a solid full contraction. At times I’ve had to use them in place of a squat because I just didn’t have enough weight that was heavy enough. To bury things up I would even add a step back lunch at the bottom of the movement once I stepped down off the box. Definitely really helped me focus on a better contraction and better form. As always thanks for the great content and all the best to you!
Important lesson here is to make the exercises single armed and single legged. That’s a good way to reach failure with lesser reps. I think that also takes care of the left-right imbalance.
Yep
Hello Sean, to put more load on the glutes, someone gave me advice to lean forward on the descend of a bulgarian split squat almost looking like a sprinter lunge. Do you think this is good advice for loading the glutes?
Is it necessary elevate your foot when doing split squats? I have just been putting a barbell on my back (with weights) and doing some sort of lunge/split squat hybrid. I don’t really know what it is, but it hits my glutes and quads hard.
Nope, not a must, it just makes it harder. If you can get close to failure just doing a split squat with both feet planted then that’s fine.
Thank you for this. I’ve always struggled to build my legs and this whole shutdown thing isn’t helping.
If the woman in this video is your wife or girlfriend and the dog is your dog, I compliment you on your great taste in women and dogs. 🙂
Love the videos. Any home-based exercises for my lower back? Have been struggling to hit it at home and im not sure what exercises or variations to do. thanks
Great video as Always! I’m not even bothering to look to other fitness youtubers for home workout, because they are trash. You are my go to guy for this times! Heck for everything fitness related! Thnx, gotta try the reverse hyperextension. Keep it up!
Thanks Rafik!
I remember Scoobys video on skateboard Squats back in 2008 but I’ve never done them before.