20-Minute Leg Workout At Home (Standing Workout)

Hi, I'm Lindsey Baumgren of Nursery Love and this is your standing leg workout. If you love at home workouts, hit subscribe to our YouTube channel or better yet, click that join button and become part of our YouTube community for more accountability and support. Alright, you guys, we are coming at you with a dumbbell leg workout you can do at home. All standing. You've requested an all standing leg workout, so here we are and I'm joined by the amazing Rachel. Hi. She'll be offering some modifications along the way, but all you're going to need for today's leg workout is dumbbells. We're to going we have anywhere from 15 to 20 pounds, so grab what you have and join us on the mat. And we're gonna get started by warming up our legs. All standing today, leg day, strict sets. It's gonna be a solid strength, lower body workout that you can do and just knock out, boom and boom. Quick one today. So let's get ourselves warmed up. We're gonna start standing right here on a mat. Let's just go for some butt kicks, something we don't normally start with warming up, but we're doing an all standing leg workout, which is we're just gonna get some butt kicks in, open up those quads, pull the heels towards the glutes. Move a little bit. Nice. Go. 8, 7, 6, 5, 4, 3, 2, 1. Now let's just go for some knee hugs. Just pull them up. Just pull them up. Get moving. Nice. It's gonna be a quick workout today. We're gonna knock it out, but we are gonna take the most of the time we have together and really get into it. Go. 3, 2, 1. Nice. Now take those hands behind the head. Feet are about shoulder width distance apart, maybe a little bit wider. You're gonna go hinge, drop, pop and lift. So hinge, squat. Hips high, bring it up. Hips back, hips down. Hips back and up. Nice work. It's a little bit of like a deadlift squat combination called the Kang squat. We've done it in one of our other leg workouts and you've requested to bring it back. So we're gonna bring it back today. Gonna warm it up so you get a good feel for it. Hinge, drop, lift and pull. One more hinge, drop, lift and pull. Let's just squat it out. Down, up. Just squat it out. Down, up. Nice. Getting a little bit deeper with each squat. There we go. Drop low, drive through those heels to stand you tall. Nice. Squat it out. Chest up, eyes up. Right here. Go. Four Nice. Three, two, and one. Walk those feet in a little bit. We're going to go for some calf raises. Just lift and lower. Lift and lower. So we're warming up to the calves, the ankles. Nice. Right there. Lift. Lift in that backside, the calf muscle. That's something. We isolate that often, but good for us. Good for knee health, joint health, range of motion, ankle mobility. Nice. Two more, two more. Lift. Last one, last one. Lift. Now we're going to take it back. We hit the back of the lower leg. Now we're going to hit the front. This is your tibialis. We're going to do some reverse tip raises. So come against the wall. You're going to do dorsiflexion. Pull your toes to your face. Pull your toes to your face. There you go. Lift. Nice. Lift. There it is. The farther your heels are away from the wall, the harder it's going to be. So if it's too hard, just walk those heels closer to the wall. Nice. You should feel this right here, right along your shin, right? Great exercise. Again for ankle mobility. Great for knee health. Also great if you get chin flat ones right there. Right there. Lift. Nice. Not a move. We train that often. I love having it built in like this, right? But it's so good. I started doing 25 reps of these three sets a day after my knee injury, and it has just been a game changer. This is the muscle that absorbs that shock as soon as that knee lands over the toe like that. So bring it in, shake it out. That felt good, right? Let's go for some hamstring. Hamstring scoops, heel out. Scoop up, lift. Switch it out. Heel pops. Scoop and lift. Nice. Heel, scoop and lift. Nice. Little. Nice. Nice. Lengthening of the hamstring right there. Scoop and lift. Nice. Two more. Two more. Scoop and lift. Nice. Last one, last one. Scoop and lift. Nice. Let's go. Step back. Lunges. Step back. Lunge and lunge. Drive through that front heel. Lunge, drive, lunge, drive. There it is. Nice. Step back. Eight, Seven. Nice. Six. You got it. Five, four, three, two, one. Nice. Standing on your left leg. Can you pull that right knee up? Open the hip. Now take it through a full range of motion. Can you do it again? Pull up. Open. Full range of motion. Now pull it up. Now reach for the ankle. Do a little standing figure four stretch. Feels good. Open up those glutes. There we go. Same thing. Other leg. Pull that left knee up. Open it out. Take it through rotation and take it through its own hip rotation. It Always grabs something to stand or balance on. Now grab that ankle. Little figure four. Whoop. A little tap. Balance test for you today. We're gonna challenge your balance. Moving all planes. Speaking of moving all planes, let's take it wide. Let's hit side to side. Hit side to side. Nice. Side to side. There it is. Nice. Opening up those hips. You got it. 8, 7, 6, 5, 4, 3, 2 and 1. Nice work, legs. Feeling warm? Yeah, we are warm. We are ready to get into this workout. Today you have seven moves. Seven moves. We're gonna do it in strict sets. You're gonna do the work for 40 seconds. You'll get a 20 second break between moves. You do the move and you do it again. So it's back to back, strict sets. You knock it out. Do it. Do it. Done with it. I like it. Check it off. It feels good. Check it off. We're gonna start with squats. We're gonna go for an uneven rack squat. So we'll do. Let's rack right dumbbell to right shoulder. Left dumbbell is gonna hang at the side. You're gonna squat right here, just like this, this uneven load for 40 seconds. Next time through, we'll go here. Yes. So rack one weight, go heavy at the shoulder, one at your sides. Uneven rack squat, 40 seconds. In three, two. Let's go. So you're dropping down, driving through those heels. Dropping down, driving through the heels. Nice. We got an uneven load here. Very common in everyday life. Picking up a car seat, picking up a grocery bag, holding a toddler in one hand, whatever that is for you. Functional lower body strength training is what we're working on here. Inhale down, exhale. Drive through those heels. Inhale down, exhale. Drive through those heels. You got it. Come on. Working that good range of motion. Good power through that lower body. 10 seconds. You got it. You got it. Stay in it. Nice. Last five. Four, three, two. And you're out. It's heavy. I like that. Set it down, shake out the wrist. Same thing. We're going to do the same thing now. You're going to rack on the left shoulder. Right arm hangs at the side. 40 seconds, squats again. Here we go. Rack them. Left arm at the shoulder. Right. I'm at your side. We squat in three, two. Let's go. Take it down and drive. Down and drive. Nice work. Drive through those heels to stand you tall. Knees are tracking towards those outer three toes as you drop into the bottom of that squat. Nice work. Nice work. Inhale down. Exhale, push and drive. Inhale down Exhale, push, and drive. Come on, do it. Do it again. Knock it out. Yes. Go heavy. Today you got seven moves, and you want to be fatigued in the lower body by the end of this workout. Come on. What would it look like If I said 10 more seconds in these squats? 10 more seconds. Yes, you can keep pushing. Last 5, 4, 3, 2. Give me one more, because you can. Yep, there it is. Nice work. I'm gonna take one heavy weight, that Kang squat we warmed up with, and place that weight right here on the back of my shoulders. Right? Gonna go for that king squat. Hinge drop, lift, stand in 3, 2, 1. Little good lower body strength and mobility pairing here too. I like this move. Hinge, drop, pop, hop, and lift. So think hips back, hips down, hips, drive, and lift. Nice on that lift. I'm thinking drive through my heels right there. Right, right here. Controlling now I'm thinking drive through my heels to stand me tall. Definitely going to feel that low back. Turn on and engage legs, low back. You're hitting hammies, glutes, hips, low back. It's all engaged for five, four, three, two, and one. You're out. Nice work. Nice work, you guys. If that doesn't feel good for you, you can always take that weight in front of you too. Right here. Hinge drop, right? That's gonna take a little bit of the weight off the low back. If you're feeling that in your low back, take that weight out in front of you. Here we go. One more time through it. One more time through it. How can you make it a little bit better? In 3, 2, 1. Really focus on that range of motion. This is not something you need to fly, right. This is strength, mobility, control, hinge drop. Nice work. We're loading a mobility move right here, which makes it a strength and mobility move, which I love. Sometimes you got to build it into your workout, like those tib raises. Otherwise, I don't do it right. Rach, we talk about load tolerance, right? With mobility, and adding a weight is a great way. Yes. Challenge yourself for sure, right? That's one of the ways to challenge yourself is add that load. Nice work. Last three, two, and one. Nice work, team. Awesome job. All right, we are gonna go into some walking lunges. I'm gonna rack my 20s, try and go heavy here into some deadlifts. Oh, deadlifts. Rachel's got me. Yeah, I would have skipped them. Single leg deadlifts. She thought good for her single leg deadlift. They're good. Now that those hips are nice and warm, those you get that nice move down that pattern of sending your hips back. I'm going to go single leg, right leg only. Rachel's going to do a stagger. Okay, so option to stagger, option. Single leg only, once per leg. We go in three, two. Let's go. So I'm doing a single leg deadlift here. Going to stick with those heavy weights again. Leg day is a good day to try and challenge yourself and go heavy. Keep those weights tight to the body. Again. When I go into a single leg deadlift, I like to think of my foot as a tripod. Big toe, pinky toe, and heel. Those are my points of contact with the mat and what I'm really driving through to stand me tall. Big toe, pinky toe, heel. Keeping those weights nice and tight to the body, keeping my hips as square to the ground as possible, driving up through that front heel. Nice work. There it is. It's strong, it's steady. It's single leg strength for three, two, and you're out. Nice work. If you're with me, you're switching legs. Same thing with Rachel. She's gonna go to the stagger. Left foot forward, right toe back. I'm gonna go into a single leg, set it down, shake up my grip. Holding those weights challenges my good strength. Right? All right. Single leg deadlift. If you're with me, stagger here with Rachel. Try and go heavy. You're gonna notice one side feels harder. 3, 2. Which is it for you? Definitely this one for me. Nice balance, Balance, balance. Drive. Find that focal point on the floor. His back. Hips back, hips back. Drive through that heel. Find that tripod with your foot. Drive through the heel. Tripod with the foot, and drive. Nice work, guys. Go heavy, go heavy, go heavy. Challenge yourself today. Even if you got those taps in between, it's okay. You're getting better and stronger each rep. Come on, come on. You got this, you got this, you got this. Stay with it. Last 5, 4, 3, 2. Give me one more drive to that heel. Stand up. Nice. Now we got walking lunges, Rach. Now we got walking lunges. I'm gonna grab those heavy weights. We're gonna challenge your walking lunge by adding a pause to it. You're gonna hold at the bottom of your lunge. Big step out. Hold. 1, 2. Drive out of the hole so you're pausing at the bottom a little time under tension. Challenge. We're gonna go as far as we can, and then we'll switch around. We go in three, two. Let's go. So step out, hold for one Two, drive. Step one, two, drive. Adding a little pause. Another great way to play. Drive. Let's switch it around. Play with strength. It's not always progressive overload. Adding weights. Progressive overload can be playing with tempos like this. Holding at the bottom and isometric hold with load. Very challenging. I think we can get one more in here, Rach. One more in here. Hold, two, drive. Switch. 10 seconds, guys. Let's go. Finish it. Step. Hold, two, drive. Hold, two, drive. Hold, two, drive. One more. Hold, two, drive. Set them down. We're going to stay right here. Rinse and repeat, guys. Rinse and repeat. How we feeling? A little pause adds a little something. I like it. Yeah, right. Playing with time under tension, the pause, the range of motion. Lots of things you can play with. Control. Control. We going three, two, let's go. Step, hold, one, two, drive. One, two, drive. Hold, two. That back knee should be hovering off the mat on that. Hold, two, drive. Let's go. One more. Hold, two, drive. Switch it. Here we go. Step, hold to drive. Strong, steady front knee. Hold to drive. Hold to drive. Hold, two, drive. Switch it. Here we go. We're almost there, guys. Come on. What would it look like If I said 10 more seconds? 10 more seconds. Yes. You can hang in that fire. Hold, two, drive. Last one. Hold to drive. And you're out. There's a burn. Walking lunges. Get you every time. Grab some water. Grab some water. You're on. Move five. Now we're moving to move five of seven. We are cruising, guys. Move five. I think it's a new move never before seen on nml. We're gonna go one heavyweight goblet style. Okay, we'll start on our right leg. Left leg is going to stay steady. Right leg's gonna move. Hit right up. Rotational lunge, right? So you step side, then back, rotational lunge, side, then back. Lateral lunge, rotational lunge. It's where we get you trained in all planes, right? Challenge your mind and your muscles. We go in three. It's only 40 seconds per leg. We go in two and one. Hit right, drive off that bent knee. Hit back. Toes can pop up towards that ceiling. Nice. Hit right toes stay planted. Hit back, toes pop. Nice. Right there. Again. This is another one of those loaded strength and mobility moves. Loaded strength and mobility moves right here. Also very functional. Moving in all planes right here. Come on. Drive off that bent knee. Yes. Hit it. Drive. Hit it. And drive. Nice work. Come on, you got it. Only 10 more seconds here on this leg. 10 more seconds here on this leg. Finish strong. Finish strong. Nice. Last five, Four, three, two. And you're out. Nice work. Same thing, other legs. So right leg is going to stay planted, left leg is going to move. All right, I'm glad I got my. Someone commented. I always say this my bad knee because it's my surgery knee, my healing knee, my healing knee, not my bad. It's good. Now we're good. Hit left, hit left. In three, two. Let's go. Hit left, drive, step back. Rotational toes, pop. Nice strength and mobility. Hit, drive, and hit. Nice work. If this feels challenging for you, you can always drop that weight and go. Body weight only, right? Work up to adding that weight in this strength and mobility move. Or you can work on that range of motion trying to get a little bit deeper into that lateral lunge and that rotational lunge. Nice work. Step side. Nice. Now step back. Come on. 10 seconds left on this leg. 10 second left on this leg. Let's go. Finish strong right here. Last five. Four, three. Let's finish it. Two. Come on. Rotational lunge. Drive out of it. Nice work, team. Awesome job. Nice work. We're going heels up squats. Heels up squats. I'm gonna grab some weights, some weights that I can put my heels on. Nice. You guys love heels up squats, too, don't you? What do you think? We only got seven moves today. Let's go heavy. Gonna go double weights. You always go goblet style. If that's more comfortable for you, you could rack one way to your chest. Okay, heels up. It's gonna put more emphasis on our quads. Top of the thigh. Okay, 40 seconds of squats in three, two. Let's go. So I'm going down and driving up out of the hole. Squat and drive. Squat and drive. Nice work. Putting more emphasis with the heel up on the top of the thigh, the quad also giving you greater range of motion. If you struggle with ankle mobility but want to work on squat, range of motion. Heels up. Squats are a great alternative for you guys. Nice work. Drive through those heels. Drop it low and drive. 10 seconds, team. 10 seconds. Starting to feel those legs, Rach, they're burning. Let's go. Last five, four, three, two, and one. Set them down. Walk away while we walk away. Let's do this. Put your toes up. Give me a forward fold with toes up. Oh, it feels good. It feels so good. Toes up. Forward fold. Little stretch. All right, you ready? Grab your weights again. Back to heels up. Back to heels up. Heels up squats. Round two. Heels up squats. Round two. We go in three. Two. Let's go. Let's go. Take it down and drive through those heels. Nice. Nice work, guys. Come on. One rep at a time. Getting stronger in that lower body. Chest up, eyes up. These strict sets, too. I like them, but they burn. Yep. You gotta do the move twice, but then you're done, right? Come on, keep pushing. Leg day naturally, raising that heart rate. You got those heavy weights. Come on. Exhale, drive out of that hole. What would it look like If I said 10 more seconds? 10 more seconds in that leg burn? Yes. You can last 5, 4, 3, 2. Give me one more. Boom. Whoa. Holy bananas. Feeling it. There you go. All right, we got one move left. Let's go. Move number seven. Move number seven. It's a big one. Deadlift. Clean front racket and squat. I'm gonna try and stick with these twenties this whole way through. Whoo. Right, one of the things we're here to do is challenge you guys to lift heavier weight. So I'm trying to grab my 20s. We're gonna go deadlift, clean front squat. If you're with me, it looks like this. Hinge, clean, drop, drive. 40 seconds. I'm gonna start a little bit slower. I'm gonna try and stick with a pace I can maintain. Yeah. 40 seconds. Ready? We go in three and two and one. Let's go. Hinge, clean, drop and drive. Hinge, clean, drop and drive. So I'm driving through my heels. Heels are popping off the mat. A little bit skipping. Give me a little m to get those weights up to my shoulders. Boom. Courtney said she loves this format. Challenging, but so good. Nice work. And she's proud of herself for lifting heavier and picking up those £20. Come on. Go heavy here, team. Challenge yourself today like Courtney did. Getting stronger every day. 10 seconds. 10 seconds. Yes, you can. Come on. Finish last. 5, 4, 3, 2, and 1. Whoo. Set them down. Rest for 20. That'll raise your heart rate. That'll raise your heart rate. One more time through that, guys. One more time through that. You ready? Deadlift. Clean front squat. Deadlift. Clean front squat. Let's go. Take a big breath. You're on in five. You're on in four. Let's go. Three, two. Let's do it. Deadlift. Come on. Let's move. Seven. Second time through. This is it. This is it. Challenge that lower body. If you're gonna give me 20 minutes of your time, give me your best 20 right here. Your best 20. Let's go. Finish strong. Finish strong. Come on. One rep at a time. You got this, team you got this, team. Stay with it. Come on. It burns. I know. What would it look like If I said 10 more seconds? Yes. You could stay in that fire for the final five, four, three. You're gonna give me one more. Two. And one. Ah. Holy bananas. Set it down. Nice work. Rachel wins. Bonus move. You know those calf raises we talked about? Let's do them. Let's do them. I'm gonna hold weights at my sides and bring that heart rate down together, guys. Calf raises. Feet are parallel. Lift and lower. 40 seconds. Let's go. Bonus move. Bonus move. Don't gotta do it once. Lift. Nice lift. Hold at the top for a second. Squeeze. Squeeze. Not often. We isolate that calf muscle and get after it. Right? Good little burner finisher. Also, I couldn't do anything else. I was going to raise my heart rate, so had to be something like this. Ooh, Feel that fire. It's a little muscle, but it's burning. Come on. Ten seconds. Ten seconds. Finish these raises. And you're stretching. Yes. Final five, four, three, two, one. Weights are down. Way to go. Leg day. Quick and dirty neck work. Quick and dirty. We are stretching. Good old standing quad stretch. Standing on my left leg, right heel to glute. There it is. Tuck that tailbone. Option to raise that opposing arm. Tuck that tailbone. Stretch through those quads that we hit in those heels up squats. Nice work, team. Proud of you. Effective 20 minute leg day. You don't have to be in the gym or at home for 60 minutes to get it done. Get it done. You just got to go heavy and make it effective. You just got to challenge yourself during this 20 minutes together. Yes. Challenge yourself. Nice work, guys. Really good. That figure four we did again. Let's go there again. All that nice little glute stretch, little standing figure four. You could always place your foot on a table, a bench, a chair, little incline pigeon. Good for you. Good for those hips. Good for that low back. If you're feeling that low back after today, right here, hang out in the little pigeon incline. Pigeon. Put this leg right on a bench or a chair, stool. Nice work. So proud of you. Set it down. Shake it out. Leg day. Way to go in the books. Thanks for choosing to sweat with us today. We'd love to see you back on the mat for another workout really soon. Have a good day, guys. Awesome work on leg day. If you loved it, hit subscribe to our YouTube channel. I've loaded up a little leg burnout for you here if you're up for it. Otherwise, check out our free at home strength program in this playlist right here. Have a great day.