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If you’re short on time and want to get in a great leg workout, try this simple leg workout. No complicated moves or fancy equipment needed!
Hey friends, it’s been a little while since I posted a workout! I haven’t been slacking – too much anyway. I’ve been pretty consistent with my workouts, but I have been taking it a little easier these past couple weeks since I haven’t been feeling great and I’ve been battling a head cold and/or seasonal allergies that have sprung due to the unusually warm weather here. Whichever it is, my head hasn’t been feeling good.
I really do miss the weight lifting when I take time off from it! I still try to get cardio in and of course my yoga classes, but there is a special place in my heart for weight lifting. Lately I’ve been switching up my workouts again to doing more splits. I was doing some total-body lifting sessions for a while, and now it’s time to change the routine again.
When I say splits, it’s a little simpler than a bodybuilder’s split routine. I’m not getting super specific (like calves, shoulders, quads, etc.), but I’m splitting it up by major body areas, like Monday: legs, Tuesday: upper body (back, chest, arms), Wednesday: abs, Thursday: legs, etc.
This type of split makes the most sense for me personally, and if I’ve been doing total-body workout routines for a while, it helps to break through some plateaus and shake things up a bit. If I got bored with this type of routine, I could easily switch it up to be more specific: Monday: hamstrings, back. Tuesday: Chest, quads. Or split based on push/pull days. You get the idea!
Here’s is one of the leg workouts I did at home recently. I love using more equipment at the gym, so I don’t do a ton of home workouts, but when I’m busy and don’t have time to go to the gym or I simply haven’t taken the time to do my hair enough to look decent (usually Saturdays LOL), then my small home gym comes in handy.
This workout is simple: nothing fancy, no complicated moves or equipment, and it’s done in about 20 minutes (a bit longer if you count warm-up and cool-down/stretches).
This simple leg workout was one that I did in my basement since I have all the equipment I needed down there: dumbbells, bands, and a stability ball. If you don’t have dumbbells, you can easily do the lunges without them, just do a few more lunges. If you don’t have a stability ball, you can do some prone glute extensions instead of ball glute extensions, or glider hamstring curls instead of hamstring curls on the ball.
There are always some substitutions you can make if you have limited equipment!
If you’re a beginner or if you have knee or hip concerns, you can skip the jump squats at the end of the workout and replace them with regular bodyweight or dumbbell squats.
Here are some of the moves demonstrated below if you’re not sure what they are:
Stiff leg deadlift
Lunges (add dumbbells to these and stay on one leg for the set, then switch legs)
Ball hamstring curls
Inner thigh ball squeeze (standing)
Sarah Jane Parker is the founder, recipe creator, and photographer behind The Fit Cookie. She’s a food allergy mom and healthy living blogger based in Wyoming. Sarah is also an ACSM Certified Personal Trainer, ACE Certified Health Coach, Revolution Running certified running coach, and an ACE Certified Fitness Nutrition Specialist