At-Home Leg Blaster Workout

Leg exercises target your body’s largest muscles groups. Many athletes and healthy living enthusiasts dread leg days, for good reason. The size of the muscle groups makes the recovery period longer and can be more painful. Additionally, leg exercises are more taxing than upper body exercises because of the amount of muscle groups that are involved. Leg training involves exercising your glutes, hamstrings, quads, and calfs.

Why Training Legs is Important

Working out your legs is important because it helps you build the foundations of your fitness. Training legs helps you burn more calories, increases the strength of your other compound lifts, and improves your mobility1. Interestingly, leg exercises are also critical to your brain and nervous system health. A study conducted in 2018 showed that while performing leg exercises, your body sends signals to the brain to produce healthy neural cells2. Below you can find a challenging lower body workout that can be completed at home.

Leg Workout Routine

Warm Up

  1. Raised Arm Lunges (10 each side)
  2. Squats (20 each side)
  3. Walking side squats (10 each side)
  4. Repeat 1-3 one additional time

Main Workout

  1. Superset: 20 Sumo Squats with 20 Jumping Squats. Repeat 3 times
  2. Superset: 20 Lunges (10 each side) with 20 Hip Thrusts. Repeat 3 times
  3. Triset: 20 Reverse Lunges, 20 Calf Raises, 45sec Wall Sit. Repeat 3 times
  4. Skip Rope 10min. If you don’t have a skipping rope, go through the motion. The idea of this is to build up your cardiovascular fitness.


  1. Davis GM, Hamzaid NA, Fornusek C. Cardiorespiratory, Metabolic, and Biomechanical Responses During Functional Electrical Stimulation Leg Exercise: Health and Fitness Benefits. Artificial Organs. 2008;32(8):625-629. doi:10.1111/j.1525-1594.2008.00622.x
  2. Adami R, Pagano J, Colombo M, et al. Reduction of Movement in Neurological Diseases: Effects on Neural Stem Cells Characteristics. Frontiers in Neuroscience. 2018;12. doi:10.3389/fnins.2018.0033.x

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