Let’s face it, we're all missing the gym. Trying to make those gains while training at home has become a challenge - but it doesn't have to be. You can gain muscle while working out at home, you just need to pick the right exercises. You can adapt your usual muscle-building leg day to focus on bodyweight exercises and any equipment you have at your disposal. We’re going to take you through several exercises and methods to help you achieve those leg gains at home and maximise your body. So, let's get started. We know it's not always possible to get to the gym, but building bigger legs without a gym membership certainly is. We're going to show you the best moves to pump up your legs with just your bodyweight. The squat is the holy grail of leg exercises and a stable of everyone's leg day routine. But, just because you don't have a barbell or squat rack, doesn't mean you exclude it from your home-based workout.

Hitting your glutes and quads predominantly, while being assisted by surrounding muscles, the squat will always be the go-to movement when looking to add serious leg muscle. Start with you feet shoulder-width apart. Body upright looking forward and a tight core. Heels planted, sit as deep as you can before pushing back to a standing start. Take two seconds to release down, hold for two and power back up. If you’re looking to build lower body strength, lunges are one of the best exercises you can add to your workout. The motion in the walking lunge is key. Rather than staying stationary, like in the traditional lunge, you push forward from the back leg and pull forward from the front leg - creating the walking motion. Walking lunges strengthen the leg muscles as well as the core, hips, and glutes and can be made more challenging by adding weights. Stand upright, feet together, and take a big lunge forward with your right leg, lowering your hips toward the floor.

Bend both knees to 90-degree angles. The back knee should point toward but not touch the floor, and your front knee should be directly over the ankle. Power form This product position and continue through until the opposite leg is now forward lunging. Keep the core tight and upper body stable and upright. Put your hands on hips or above your head for some added difficulty. Lunges are tough and very useful exercise as they are so let’s make them harder, shall we? The jumping lunge is an advanced variation of a basic walking lunge exercise, bumping up the intensity by adding an extra element. Jumping between each leg and rep will bring in an aspect of explosive power and cardio-based work. The plyometric aspect includes jumping in the air and switching your forward foot before landing. Your calves and hip flexors support the main muscles on the legs. Start standing with your feet staggered, your left foot slightly in front of your right.

With your core engaged, push off the bottom of both feet into a jump, switching the position of your feet in mid-air, landing in a basic lunge with your right leg in front. Without rest, repeat this movement alternating legs. To prevent injury, make sure your back leg is bent directly underneath your body and your front leg is bent at 90 degrees at the knee and hip. 3 sets of up to 20 reps would do the trick. So many of our day-to-day movements are in one plane of motion, forwards and backwards. Whether it's walking, running, sitting, Prime Boosts Supplement biking, or going upstairs you're always moving in one direction. Targeting your quads, glutes, adductors and abductors, hip flexors, and hamstrings, side lunges are not one you should be missing off your exercise list. Start standing with legs slightly wider than the shoulders apart and toes pointed forward. Shift your body weight to one leg bending the knee until it reaches a 90-degree or as close as possible, angle and the other leg is straight.