Intense 5-Minute at Home Leg Workout | How to Get Strong Legs at Home!

By
Mike Kenler
January 4, 2021

Intense 5-Minute at Home Leg Workout — Bodyweight Only!

What is up Aliens! While many people rely on heavy and expensive gym equipment to work out their lower body, we can still improve our fitness and exercise at home!

Today, we are going to complete an intense 5-minute bodyweight leg workout. Let’s get after it and work out those legs!

Total Length: 5 minutes

Intensity Level: High

Equipment Needed: None

Skill Level

Beginner = Complete this workout three times. Rest after each workout for 3 minutes, then repeat.

Intermediate = Complete this workout four times. Rest after each workout for 2 minutes, then repeat.

Advanced = Complete this workout four times. Rest after each workout for 1 minute, then repeat.

To begin, find a comfortable spot in an open space. Perform each of the following exercises for sixty seconds and transition to the next exercise without a rest. If you do need a break, take one!

Each time you do this circuit, try to do more reps and/or take fewer breaks.

1. Bulgarian Split Squat 

Setup:

a) Begin by placing your trail foot on the elevated surface behind you.

b) Step outwards with your lead foot so that your trail leg is slightly bent.

Action:

a) Lean slightly forward and keep your back straight.

b) Engage your core and squat downwards into your front leg.

c) Pause for a moment at the bottom of the rep and drive upwards with your lead leg.

d) Maintain tightness in your core and repeat!


2. Plie Squat Pulses

Setup:

a) Assume a standing position with your feet much wider than shoulder width and your toes flared outwards.

b) Bring your hands together in the middle of your body for stability.

Action:

a) With your back straight, hinge at the waist to squat down until your hips dip below your knees.

b) Pause for a moment, then bring your hips slightly above your knees.

c) Repeat this motion by pulsing back down and then up again for your desired number of reps.

3. Switch Lunges

Setup:

a) Assume a sturdy standing position.

Action:

a) Lunge forward with one leg while keeping your front knee over your front ankle.

b) Jump upwards, switch the leg that lunges forward, and land into the lunge (if you can’t jump in the air, step it out instead and focus on your form).

c) Repeat!

4. Straight-Legged Hip Raise

Setup:

a) Lie down with your back against the ground and your legs straight out elevated on a chair or couch.

Action:

a) Squeeze your glutes and hamstrings to raise your hips off the ground.

b) Slowly bring your hips down to the ground and repeat!

5. Stiff Calf Jumps

Setup:

a) Assume a standing position with your feet shoulder width apart and toes in neutral position pointing forward.

Action:

a) With your knees locked, explode upwards with your calves to jump off the ground.

b) Repeat and try to go as fast as you can!

 


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Mike Kenler
Director of Writing | Certified in Plant Based Nutrition at T. Colin Campbell Center for Nutrition Studies

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