Leg Workout at Home without Equipments | Build Massive Legs at home (No Weights)

If you want to grow your legs but don't have any weights and bound to working out at home, then I've got you covered.

Today in this post I am going to share a leg workout routine which you can follow at your home without needing any equipment at all.

Who said you can't build massive legs at home without using weights, well if you know how to maneuver your body in space then it becomes the best piece of equipment you have, helping you build muscle and get stronger.

LEG WORKOUT PLAN AT HOME WITHOUT WEIGHTS

Exercise 1

So our first exercise is going to be a giant set which will run for 3 straight minutes.

First we will do the "Pistol Squats ",it's okay if you can't perform them, you can take a box, chair or couch and go down perform the pistol squat and tap on that platform and come back up. Do these in an alternative leg fashion. Perform pistol squats for 1 minute straight, and without any rest move onto the second exercise.

Second we will do pulse squats. It's same as regular squats but with a small add on element of pulse.

When you move down to the squat, go a little deeper and come back halfway up and again go back down then come back up again, this time fully up. That's your 1 rep, keep repeating this for 1 straight minute.

Our third exercise from this superset will be the "Jumping Squats". This will train our entire lower body with full explosivity. Just go down into a squat and on your way back up, jump as high as possible by pushing the ground away. Do these also for 1 minute.

So that completes your 1 set of this giant set guys, you've got to repeat this for 4 more time.

This giant set will grow your quads and entire leg very fast and effectively.

1a. Pistol Squats - 4 sets x 1 minute

1b. Pulse Squats - 4 sets x 1 minute

1c. Jumping Squats - 4 sets x 1 minute

Exercise 2

Moving onto our second exercise and it is going to hit our legs obviously but again taking care of that stability component by firing up your glutes medius, and the exercise is "Lunges".

While performing the movement, make sure you bend your upper body slightly forward and when standing up straight, push from your front foot into the ground instead of your rear foot. This will put maximum stress on your forward (bent) leg.

2. Walking Lunges - 3 sets x 20 reps (each leg)

Exercise 3

Our third exercise is going to be for our posterior chain, and we will perform this one in a superset fashion.

First we will do "Single Leg Romanian Deadlifts".  This will work on your glutes and hamstrings.

Stand up straight lift your one leg off the ground and pull it backwards as if you are kicking someone behind you.

Bend your upper body down to the point you feel stretch in your leg which is straight (planted on the ground). When bending down make sure you are not slouching your back and keeping your other leg as straight as possible with a slight bend, just to feel the stretch in it.
Get back up by squeezing your leg that is straight and repeat with other leg, and keep doing it in an alternative leg style.

Our second exercise for this superset is going to be "Bodyweight Swings". Its just like kettlebell swings but without kettlebell, if that makes sense to you! This one will also hit your glute and hamstring muscles, making them bigger and stronger.

So stand up straight, feet little wider then shoulder width apart and hands straight down (Pronated) in front of you.

Move your hands up to the height of your face, and bring them down in an arch. While moving them down, hinge your hip and get your hands under your crotch.

Now with full explosivity extended your back by squeezing your glutes and hamstrings.

That's your bodyweight swings. Remember, don't hyperextend your lower-back.

3a. Single Leg Romanian Deadlifts - 3 sets x 15 reps (each leg)

3b. Bodyweight Swings - 3 sets x 20 reps

Exercise 4

Our fourth exercise is also going to be for our posterior chain, the "Glute Bridges"

Just the regular Glute Bridges guys and girls, nothing special. When doing this movement, on your way up just squeeze your butt hard, and try to make a straight line from your quads to your chest.

4. Glute Bridges - 3 sets x 25 reps

Exercise 5

Okay so moving on with our final exercise and we are going to hit our calves with this one. It's the "Calf Raises".

Stand on an elevated surface, you would find it in your house somewhere, maybe you could use the stairs and perform the calf raises. Slightly bend your knees and do the movement, this will ensure you are putting maximum pressure on your calves. Go deep down and stretch your calves completely in order to maximize damage on your calf muscle, this will help them to grow bigger.

5. Calf Raises - 4 sets x 20 reps

THE BOTTOM LINE

So, there you have it guys your complete lower body or leg workout routine at home without weights. Hope you find this helpful and get some leg gains out of it.

If you want to make these exercises more challenging then perform the reps slowly, and squeeze for like couple of seconds at the top of every movement, that's myofibrillar hypertrophy, we will get onto this topic some other day.