Legs at home!

Following on from my ABS AT HOME post, here is the legs version! 
These are all exercises that you don't need equipment for, just your body weight and living room!
If you're after more of a challenge, feel free to add hand weights to some of these exercises to increase the intensity.
Or, If you want to turn this into a full HIIIT session, head outdoors and add some sprints or skipping between every set!

You can also mix in some of the exercises from my Abs post to add a core burn in between each leg exercise :)

It's important to note that these exercises may not be suitable for everyone, so if you have any injuries or concern remember to see your doctor before any physical activity!

WARM UP!
Jog on the spot, high knees, skipping, walking, star jumps. These are all ways you can warm up to exercise as safely as possible. Ensure you spend atleast 5 minutes warming up before starting the below exercises.

TIPS!
Remember to keep a neutral spine throughout all of these exercise for back safety.
For all squats, keep your knees inline with your second toe, make sure they don't track inwards or outwards.
With all leg exercises, drive your heels into the ground to shift pressure and activate the glutes.


1. Single leg squats
3 sets x 10 reps (each leg)


2. Curtsey Squats (advanced)
3 sets x 10 reps each leg 


3. Side Lunges
3 sets x 10 reps each leg


4. Jump squats 
3 sets x 8 reps


5. Stationary Lunges
3 sets x 10 reps (each leg)



6. Donkey kicks
3 sets x 12 reps (3 second pause at the top) each leg


7. Glute Bridges
3 sets x 12 reps (3 second pause at the top)


ENJOY!
Remember to stretch afterwards for a better recovery and to ease soreness the next day!