Introduction
So now we are talking about how to get strong legs for a busy dad with home workouts. See, every person’s body weight is fully dependent on our legs. That’s why we must focus on making our legs strong, especially busy dads who are working hard for their families. Strong legs give you a lot of stamina for running or walking for family work purposes. Most of us do regular exercise, but a large number of people skip leg exercises. And those who do this don’t do it properly. Nowadays, with technology, we don’t need to go outside, so we don’t work much with our legs. That’s why, in this generation, legs are not growing properly. I don’t blame technology, but I blame one thing: laziness. There is one thing that we repeat so many times: “Tomorrow, I’ll do it,” and that tomorrow never comes into our lives, which is a very bad practice. So no excuses; let’s start doing leg-strength workouts today. Firstly, try to do a proper workout without any mistakes, and after some time, according to your ability, you must increase each type of workout rep. Then you will get your expected stronger legs quickly.
Warm-Up
Before starting any exercise, we should do a warm-up. As a benefit, you have zero percent injury chances and get high results. In this case, we also follow the same golden rule. Just add a few extra warm-up exercises related to the legs. You can choose any 4 or 5 warm-up activities.
Jog Walking: Do 3 minutes of regular jogging. You can use your treadmill, house yard, or garden.
Leg Swing: Stand up straight, then swing your right leg and left leg. Do 10 reps for each leg.
Cossack Squat: Stand up straight with a wide leg position. Bend your right knee with a widely straight left knee, then switch sides.
Lunge Squat: Keep your right leg in front and your left leg behind. Bend your right knee as much as you can, return to the starting position, and repeat five times. Switch legs and repeat.
Hip Rotation: Sit on the ground and bend your knees at a 90-degree angle. Bring your chest to your ankle, hold, and return to the position. Repeat five times for each leg.
Hamstring Stretch: Stand up straight and bend your core to touch your feet without bending your knees. Hold your feet, slowly bend your knees, and return to the position. Do 10 reps.
Dynamic Leg Stretching: There are many leg stretches you can find online or on our website. Every different exercise makes your muscles stronger.
Side to Side Squat: Stand up straight with feet together, then hip-width apart, and bend your knee. Repeat the squat on the opposite side. Ensure your upper and lower body are at the same angle.
Squat In & Squat Out: Stand up straight with feet together, do a narrow squat, then hip-width apart, and do a standard squat.
Squat Front and Back: Do standard squats forward and backward with a jump.
Home Workout for Leg
After the warm-up, we start our free workout. This is always on my favorite list. Just because without weight or equipment, these workouts help build stronger muscles. There is lots of pain for beginners, but gradually, it will become a habit. You must gradually increase the intensity based on your ability. As a beginner, you can do 20 squats per set and must do at least 3 sets of 60 squats.
| Squat Name | Reps |
| Standard Squat | 10 ×3=30 |
| Narrow Squat | 10 ×3=30 |
| Sumo Squat | 10 ×3=30 |
| Prisoner Squat | 10 ×3=30 |
| Side to Side Squat | 10 ×3=30 |
| Squat In & Squat Ou | 10 ×3=30 |
| Squat Front and Back | 10 ×3=30 |
Standard Squat: Stand up straight with legs shoulder-width apart. Bend your knees to a 90-degree angle and return to the starting position.
Narrow Squat: Stand up straight with feet close together. Bend your knees as much as you can and return to the starting position.
Sumo Squat: Stand up straight with legs wider than shoulder-width. Angle your feet at 90 degrees, bend your knees, and lower your body. Focus on your heels, slowly lower your body, and return to the starting position.
Prisoner Squat: Stand with feet shoulder-width apart, hands clasped behind your neck. Lower yourself to a sitting position with thighs parallel to the floor. Don’t let your knees go over your toes.
Leg Curl: Lie on your front on the floor, hold a dumbbell with your ankles, and slowly raise it as much as you can. Return to the starting position, but stop before the dumbbells touch the floor, and repeat.
Calf Workout
Warm-Up Calf: Warm up your calves before starting the calf workout to avoid injury. You can do dynamic stretches with your feet and ankle side-to-side stretch.
Calf Raise: Stand straight with feet facing forward, raise your heels slowly, then lower them without touching the floor, and repeat.
Calf Raise from Deficit: Stand tall with your feet above ground level. Raise and lower your heels as much as you can.
Duck Feet: Stand with your heels together and toes out. Raise and lower your heels as much as you can.
Pigeon Toe: Stand with toes together and heels out. Raise and lower your heels as much as you can.
One Leg: Use one leg for the calf raise. After completing the set, switch legs and repeat.
Soleus: Raise your calf with bent knees, focusing on the soleus muscle. Keep raising and lowering your calves.
Seated Calf Raise: Sit on a bench with a 90-degree angle from floor to hip. Place weights on your thighs and slowly raise and lower your calves.
Precautions during the Leg Workout
- Before starting a leg workout, warm up to avoid injury.
- Don’t work out without proper knowledge, as it can harm your legs.
- Take reps and weights according to your ability. Don’t overdo it as it is too risky.
- Consistency is key to strengthening your legs; otherwise, you will get the opposite result, which can have a bad impact on your legs.
Personal Touch
Ronnie Coleman, known as Mr. Olympia for eight consecutive years, lifted 1000 lbs during his workout. As a result, he suffered a severe injury that affected him for the rest of his life, with medical costs around 2 million dollars. He now uses a wheelchair for movement.
Conclusion
Don’t get me wrong, I don’t want to scare you away from exercising. There are many precautions to take when working out, especially leg workouts, which are different from other body parts. In my long experience, I have seen or heard of many people getting injured from lifting too much weight, which is common in leg workouts. It’s simple: know each step of the workout and follow the terms consistently. After you see your stronger legs, you will enjoy it. Over the last 5 years, I have tried many types of leg exercises. These are the best workouts that have helped me build stronger legs.