Quads and Calves: Jacked up Fitness Leg Workout at Home

There are no more excuses. It’s time to stop skipping leg day once and for all. You don’t need a gym membership to get a good leg workout at home – all you need is a Jacked Up Power Rack to get diesel, top to bottom. 

When you purchase a Jacked Up Power Rack, you’ll never skip leg day again! Squat rack? Barbells? Ankle straps? No problem. Read our blog to learn how to get jacked using this beast of a machine.  

Quads and Calves: Jacked Up Fitness Leg Workout at Home

Are you ready for the very ground to shake with each thunderous step you take? Sculpting your quads and calves takes the right tools and techniques. From Cable Straight Leg Hip Flexions to Leg Curls, it’s time to put the work in. It’s leg day, and there are no excuses! 

Cable Straight Leg Hip Flexions

Sets: 5

Reps: 10 per side

Rest: 30 seconds

Cable Straight Leg Hip Flexions are a great leg workout at home that targets your glutes, quads, and hip flexors. This exercise is particularly beginner-friendly, but don’t let that fool you because you will feel the burn. 

It is great to include in a routine because it does wonders for your lower body by building strength and toning your legs. These exercises also help with lower back stability and can help alleviate lower back pain. 

Facing away from the machine, attach the ankle strap to one leg and the cable to your machine and keep your body perfectly straight. Pull your weighted leg upwards and forward keeping your knee straight. 

Once you reach a 45-degree angle, hold the position for a second, control the weight, and slowly lower your leg to the starting position. Then switch legs and repeat. If you are having problems with balance, holding onto something could be a good way to help!

Barbell Squats

Sets: 4

Reps: 7

Rest: 60 seconds

Barbell squats are a staple of any effective leg workout at home. These squats pretty much sculpt your entire lower body, like your quads, hamstrings, glutes, adductors, and calves.

You can use either a squat stand and barbell or a power rack. A power rack is the best option for a home gym because it acts as a spotter and enables you to handle heavy loads safely. Stand facing the bar, grab it, and place it on your back by moving under it. 

Take a deep breath, and unrack the bar by straightening your knees. Move back and stand on your feet, keeping them shoulder-width apart. Ensure your chest is up and your spine is neutral, and then squat down with the bar while tightening your core as much as possible.

Move down until your thighs are parallel to the floor, squat back to the starting position, and then exhale, breathe, and repeat. Don’t look up when you are squatting because it increases the stress on your spine. Instead, look at the floor 5 to 6 feet away. 

Standing Calf Raise with Squat Rack

Sets: 5

Reps: 15

Rest: 60 seconds

You don’t want to neglect your calves and get too top-heavy. Standing calf raises are an essential leg workout at home that will ensure that doesn’t happen. 

With this exercise, load your squat rack with weights and bring your shoulders under the bar like you were doing squats with feet shoulder-width apart. Straighten your knees to lift the bar, and raise your heels via plantar flexion. 

Pause at the top, return until you are back in the starting position, and repeat. 

Lying Leg Curls

Sets: 5

Reps: 10

Rest: 60 seconds

Lying leg curls are a great leg workout at home that requires a bench with leg extension and a preacher curl. These curls target your hamstrings, calf muscles, glutes, quads, and shins. 

When doing these leg curls, you add the weight you want to lift, adjust the bench so that it is flat, and lay down on your stomach, putting the back of your ankles under the padded bar. Bend your legs backward so that your shins are perpendicular to the wall. 

Hold your legs in that position for a moment, lower your legs back down, and then repeat the motion. 

Order a Jacked Up Power Rack to Get Jacked!

You don’t need to go to the gym for a killer leg workout at home. You just need the right tools, grit, and the will to push yourself. Fortunately, the Jacked Up Power Rack comes with ankle straps, barbells, a squat rack, the option of adding a bench with a leg extension and preacher curl, and more to get shredded from top to bottom.

Visit our Jacked Up Power Rack page to learn more about this equipment, read reviews, place your order, and read about our payment installment plan for as low as $84 per month.