In the middle of a tough leg workout it can be hard to imagine that you’d ever miss that burning feeling in your lower body. However, after many months of lockdown, those who are used to smashing out leg day sessions at the gym might well be looking for a way to recapture that magic at home. If that’s you, we thoroughly recommend doing these five leg exercises recommended by Lianna Swan, lead personal trainer at female fitness app SHREDDY (App Store and Google Play, £9.99 a month).
“All of these exercises are single-leg exercises, and doing them is not only going to challenge your stability and build core strength but is also a brilliant way of using progressive overload by loading your weight unilaterally,” says Swan.
“All you will need for these exercises is a sofa or chair. They’re bodyweight exercises but you can add a booty band to most of them to really challenge yourself. If you do have weights at home, feel free to use them too!”
You can do the moves as part of any workout, or put them together for your next leg day session.
“I would recommend doing all five exercises for 45 seconds on each leg,” says Swan. “Take 15-20 seconds to rest between each set, and complete the circuit three times in total.”
1 Bulgarian split squat
Time 45sec Rest 15sec
“This challenging exercise focuses on glute and quad strength, lumbopelvic stability, knee and ankle alignment, hip mobility and foot strength,” says Swam.
“For all the good this move does, it’s also an exercise that is easy to mess up. Positioning is everything, and it takes some trial and error to find your ideal foot positioning.
“Stand two to three feet [60-90cm] in front of a sofa or chair. The seat should be about knee height. Extend one leg behind you and rest your toes on the chair. Your toes can be flat or tucked, depending on what is most comfortable. Square your hips and shoulders so that you are facing straight forwards.
“Keeping your chest upright, slowly lower your back knee towards the floor. Your front knee will bend so it’s at 90° – or more, depending on your mobility – but make sure it doesn’t cave inwards.
“Distribute your weight evenly throughout your whole foot. Try not to shift forwards on to your toes. Drive through your front foot to stand back up to your original starting position and squeeze your glutes at the top of the movement.”
2 Negative pistol squat
Time 45sec Rest 15sec
“A pistol squat is essentially a squat performed on one leg,” says Swan. “When you reduce your base of support, you increase the amount of muscular tension required to perform the movement and therefore challenge your muscles even more.
“Stand on one leg about one step away from your chair with your toes pointed forwards – you can turn them out slightly if you find it more comfortable.
“It’s important that your knee points in the same direction as your toes. This helps protect your knee and ensure that you’re moving with good form. If you’re barefoot, grip the floor with your foot for a solid base.
“With your front leg flexed and your foot pointed in front of you, engage your core and hip flexors to get ready to squat. Hinge backwards from your hips and bend into your base leg. Keep sitting your hips back until you gently touch the chair with your bum. It’s helpful to reach forwards with both hands to counterbalance your bodyweight. Holding a light weight plate works well here.
“If you can, drive straight back up through the floor to your standing position. If you need some assistance, place your elevated foot back on the ground and stand up with both feet. This is a negative pistol squat, so the main load comes from the lowering phase of the movement.”
3 Single-leg hip thrust
Time 45sec Rest 15sec
“Hip thrusts are the most effective exercise for building your glutes,” says Swan. “This does not exclusively apply to women – everyone should be doing hip thrusts in some form because strong glutes are key in preventing and treating lower back and knee pain. If you would like to add a band just above your knees to really challenge your glutes, go for it!
“Start sitting on the floor, with your back on the seat of a chair. The edge of the chair should be sitting just below your shoulder blades. Start with both your feet flat on the floor with a 45° bend at the knee.
“Hold one leg off the floor, or hugged into your chest, and drive the other foot into the floor to bridge your hips up while squeezing your glutes. Your driving leg should be bent at roughly 90° by the time you are in the bridge position. Keep your chin tucked and look forwards. Lower your hips back to the starting position.”
4 Lateral lunge
Time 45sec Rest 15sec
“Lateral lunges target the quads, hamstrings, glutes, and hip adductors while also working your core and lower back,” says Swan. “It can be a challenge to achieve the full range of movement to start off with, so be patient – as you get stronger, it will get slightly more comfortable.
“Your starting position is standing in a wide stance, so your legs form a triangle with the floor. Your toes should be pointed straight ahead or turned slightly outwards. Keeping your knee over your toe during the movement is crucial and will protect your knees from injury.
‘Brace your abs and move your weight into your right leg, bending your right knee and sitting your hips back as far as you can. Your left leg should remain extended while your left foot rotates on your heel, toe-up. Your right heel should remain on the ground and your torso should be upright. Pause here, then exhale and push back up to the starting position.”
See related
- Do This Leg Workout At Home To Strengthen Your Lower Body
- The Best Glute Exercises For Women
- Krissy Cela’s Bum Workout Will Have Feeling Your Best
- The Best Resistance Bands: Plus, Black Friday 2021 Deals On Resistance Bands
5 Extended clamshell
Time 45sec Rest 15sec
“Back to the glutes!” says Swan. “Your glutes are made up of three muscles and their main function is to let you bend and extend at the hips, as well as abduct and externally rotate your legs. From largest to smallest, they are your gluteus maximus, gluteus medius and gluteus minimus. The clamshell exercise targets and strengthens both the gluteus medius and the gluteus maximus through flexion and extension at the hip joint as well as abduction – moving your leg away from your body. If you’d like to give your glutes that extra push, add in a short resistance band.
“Lie on your right side with your forearm parallel to the front of your exercise mat. Your elbow should be directly below your shoulder. Bend your knees at 45° angles and stack them on top of each other. Your lower legs should also be parallel with the top of your exercise mat. There should be a straight line from the top of your head to your knees. Engage your core, pulling your bellybutton towards your spine.
“Press through your right forearm and right shin while raising your hips. Hold here, keeping your upper body still. Keep your feet together as you lift your left knee as high as you can without losing form. Your right shin stays firmly on the floor. Lower and repeat.”
