An effective workout routine will always include a leg workout! Leg workouts target the largest muscle groups in the body and engage several other muscles such as the core and improve overall strength and fitness.

However, going to the gym is not always be possible, especially with the pandemic. The best part is that it is still possible to get a great leg workout without any equipment. Read on for a few leg workouts for women without weights, inner thigh exercises, and calf exercises without equipment you can try at home.

Leg Workouts for Women at Home

1. Bodyweight squat

• Stand with your feet shoulder-width apart, with your toes slightly turned outwards and knees slightly bent
• Hinge your hips forward and bend your knees until your thighs are parallel with the ground. Avoid pushing your knees past your toes
• As you stand up straight again, remember to engage your core and squeeze your glutes
• You can do either 3 or 4 sets with either 10 or 15 reps or as many as you are able to 

 

2. Squat jump

• Stand with your feet shoulder-width apart and your knees slightly bent
• Hinge your hips forward and bend your knees until your thighs are parallel with the ground
• Jump up while engaging your core and go back into a squat position
• You can do either 3 or 4 sets with either 10 or 15 reps or as many as you are able to

 

Inner Thigh Exercises at Home for Women

3. Lateral lunge

• Stand with your legs together
• Take a wide step with your right leg to the side and bend you right knee until your thigh almost is parallel to the ground
• Push back to the initial standing position
• Repeat this exercise with your left leg
• You can do either 3 or 4 sets with either 10 or 15 reps or as many as you are able to 

4. Curtsey lunge

• Stand with your legs together
• Take a big step back with your right leg so that it is diagonal to your left leg
• Bend your knees until your left thigh is parallel to the ground
• Push back to the initial standing position
• Repeat this exercise with your other leg
• You can do either 3 or 4 sets with either 10 or 15 reps or as many as you are able to 

Calf Exercises for Women

5. Jumping jacks

• Stand up with your legs together and your arms by your side
• Jump up with your legs shoulder-width apart while raising your arms out and over your head
• Jump back to the initial standing position
• Repeat the above steps as many times as you want

 

6. Calf raises

• Stand with your legs together
• Raise your heels off the ground as high as possible
• Hold this position for 30-60 seconds
• Slowly lower your heels back to the ground
• You can do either 3 or 4 sets with either 10 or 15 reps or as many as you are able to 

 
Leg Day Soreness Relief - How to Help Sore Legs after a Workout

After a workout, you may experience sore muscles, or Delayed Onset Muscle Soreness (DOMS). DOMS, which usually lasts around 3 to 5 days, can be extremely uncomfortable and may discourage you from completing the next leg workout. To help you deal with pain after leg workouts, we have listed a few simple remedies below.
 

Rest

Rest days are just as important as leg days. Resting allows your lower body muscles to recover as soon as possible which alleviates the pain felt in the legs after a tough workout. However, don’t pencil in too many rest days per week as this can be counterproductive.

Ice packs

Applying an ice pack to the sore or injured area causes the blood vessels around the area to constrict which can help ease the pain after a tough workout. 

Compression

Applying pressure to the sore or injured area can also relieve pain after a leg workout. You can use active compression calf wraps like SPRYNG to ease calf muscle pain after workouts. SPRYNG relieves calf muscle pain in women by reducing the pooling of blood in the legs which improves blood circulation to the lower body. You can learn more about SPRYNG here