Introduction:

Working out your legs at home doesn’t require any fancy equipment. With just your body weight and some determination, you can achieve strong, toned legs. This workout is perfect for those who want to stay fit without stepping into a gym.

Workout Routine:

1. Squats
   • Sets: 3
   • Reps: 15
   • Instructions: Stand with your feet shoulder-width apart, lower your body as if sitting back into a chair, keeping your chest up and knees behind your toes. Push through your heels to return to the starting position.
2. Lunges
   • Sets: 3
   • Reps: 12 per leg
   • Instructions: Step forward with one leg, lowering your hips until both knees are bent at a 90-degree angle. Push back to the starting position and switch legs.
3. Glute Bridges
   • Sets: 3
   • Reps: 20
   • Instructions: Lie on your back with knees bent and feet flat on the floor. Lift your hips towards the ceiling, squeezing your glutes at the top, then slowly lower back down.
4. Calf Raises
   • Sets: 3
   • Reps: 20
   • Instructions: Stand with your feet hip-width apart. Raise your heels off the ground as high as possible, then slowly lower them back down.
5. Wall Sits
   • Sets: 3
   • Duration: 30-60 seconds
   • Instructions: Lean against a wall with your feet shoulder-width apart and slide down until your knees are at a 90-degree angle. Hold this position as long as you can.
6. Step-Ups
   • Sets: 3
   • Reps: 12 per leg
   • Instructions: Find a sturdy chair or step. Step up with one leg, bringing the other leg up to meet it, then step back down. Alternate legs.

Cool Down:

• Quad Stretch: Hold each leg for 20 seconds.
• Hamstring Stretch: Hold each leg for 20 seconds.
• Calf Stretch: Hold each leg for 20 seconds.