Couldn't leave the house to get to the gym so you thought you had to skip leg day? Think again! This five-move lower body workout can be done just about anywhere as it doesn't require any home gym equipment. Plus, it contains lots of compound movement to help you strengthen multiple muscles in your lower body, so you get more bang for your buck.
For those who aren't a fan of squats - we apologise in advance - as this workout does include different squat variations. Although, we're not that sorry, as they're one of the best exercises for your lower body. Not only does the squat pattern have great carryover to the way that we move in everyday life - like picking something off the floor and sitting down - but a study in the Journal of Strength and Conditioning Research revealed that squats produced higher levels of testosterone and growth hormone, which means more gains.
For this workout by Fitness Coach, James Stirling, work your way through the five exercises below, completing 10 repetitions for each exercise (on single-leg exercises make sure you do 10 on both sides!). Rest for 20-30 seconds and try to complete three to four rounds. Once you're comfortable with the movements, you can try performing them with a pair of dumbbells or a kettlebell as the increased intensity will force your muscles to work harder, helping them to grow bigger and stronger (this is known as 'progressive overload'). Here are your exercises:
- Single leg Romanian deadlift
- Lateral lunge
- Squat pulses
- Single leg glute bridge
- Wide squat jumps
If you still want to stick with bodyweight workouts, then that's fine as we've got plenty of them. Give this five-move workout from Arnold Schwarzenegger (don't panic, it's not as hard as you think), or this squat-free six-move workout that will take you no longer than 25 minutes. Alternatively, if you do want to try and move onto using dumbbells, here's a three-move dumbbell workout that'll take just 20 minutes.
-
The new Tesla Model Y is here but you can’t have one (yet)With a facelift giving Cybertruck vibes, this new Tesla is only available in China and Australia – at least for now
-
Full Nintendo Switch 2 announcement could be just days awayReliable industry expert claims the Switch 2 will be unveiled later this week.
-
Skip the run — blast through calories with two dumbbells and this 20-minute HIIT workoutChris Hemsworth’s trainer, Luke Zocchi, brings you a workout that’ll leave you feeling fitter and stronger
-
Scrap long workouts — this 20-minute session helps build muscle and strength all overDon’t want to head to the gym either? You can do this workout from the comfort of your home
-
Forget long workouts – I tried Hugh Jackman’s trainer's two-move full-body workoutIt left me feeling fitter and stronger, and all you need is a kettlebell
-
This low-impact rucking workout boosts strength and cardio gains in just 30 minutesYou don’t need the gym for an effective workout, just fill up a backpack and give this a go instead
-
Forget the gym – a fitness expert says this bodyweight workout is the best place to start to build muscle at homeIf you're a beginner looking to get fit from home, this circuit workout delivers the results
-
This trainer’s 20-minute walking workout boosts full-body strength and burns fatIt'll also help you clock up over 2,000 steps
-
A trainer says to swap crunches for these four exercises to build a super strong coreJust grab yourself a dumbbell, kettlebell, backpack, or a heavy water bottle
-
A stretchologist says this 7-minute mobility routine boosts posture and eases stiffness – I put it to the testWhether you work from home or an office, this five-move sequence will leave you feeling more mobile and less tense
