Get a Complete Leg Day Workout at Home with These NordStick Upgrades

When it comes to getting in a powerful leg day workout at home, few tools are as effective as the NordStick. Whether you're training for strength, mobility, or injury prevention, the NordStick is your go-to for at-home leg workouts. But did you know that you can maximize your results with some strategic upgrades?

In this blog, we’ll show you how to take your lower body training to the next level with a few must-have additions that will transform your workout routine.

Key Takeaways

1. Upgrade your leg day: With tools like the NordPad, OmniBands, and the Doorway Band Set, you can take your at-home leg workouts to the next level by adding comfort, resistance, and versatility.
2. Target every muscle in your legs: These upgrades allow you to engage your quads, hamstrings, glutes, and calves, ensuring a well-rounded lower body workout that strengthens and tones.
3. Convenience meets results: Skip the gym and still build powerful legs from home—these essential tools are designed to provide effective, scalable leg training without expensive equipment.

Benefits of Leg Exercises at Home

One of the greatest advantages of leg exercises at home is the sheer convenience. No need to commute to the gym or wait for equipment—your living room becomes your personal fitness studio. This not only saves time but also makes it easier to stick to a consistent workout routine. Plus, working out at home is cost-effective. You can achieve effective leg workouts without the need for expensive gym memberships or fancy equipment.

Incorporating leg exercises into your home workout routine offers numerous health benefits. Regular leg workouts improve muscle strength and endurance in your lower body, enhancing your overall athletic performance and fitness levels. By targeting key leg muscles, you can increase mobility and balance, which is crucial for daily activities and sports.

Strengthening your lower body muscles also plays a significant role in injury prevention. Strong leg muscles support your joints, reducing the risk of injuries. Additionally, leg exercises boost your metabolism, helping you burn more calories and manage your weight effectively. They also improve bone density, which is essential for reducing the risk of osteoporosis as you age.

In summary, leg exercises at home are a practical and effective way to enhance your fitness, improve your health, and achieve your workout goals without leaving the house.

NordPad: Comfort for Every Rep

One of the most overlooked aspects of any leg day workout at home is comfort—specifically, knee comfort. If you’ve ever tried doing Nordic curls or other floor-based leg exercises, you know how uncomfortable it can be on your knees, especially if you’re working on hard surfaces. This is where the NordPad comes in.

The NordPad provides soft, durable padding to protect your knees during Nordic curls or other leg exercises. It allows you to focus on proper form, such as maintaining a slight bend in the left knee during exercises, and slow, controlled movement without worrying about discomfort. Whether you’re doing bodyweight exercises or adding resistance, the NordPad ensures that your lower body workouts are smooth and pain-free.

Why You Need the NordPad

Protects Your Knees: Keeps your knee joint safe during lower body exercises, especially when your feet are hip-width apart and knees bent for exercises like Nordic curls.
Boosts Recovery: Muscle recovery is faster when you're not in pain, allowing you to skip leg day with fewer excuses.
Improves Performance: A proper warm-up with the NordPad helps you stay comfortable as you ease into more challenging leg exercises.

OmniBands for Scalable Resistance

Once you’ve mastered bodyweight exercises like Nordic curls, it’s time to challenge your lower body muscles with resistance. Enter the OmniBands. These bands are designed to progressively increase resistance as you improve, making them perfect for tracking your leg training progress.

Engaging the hip abductors, particularly the glute medius, during exercises with the OmniBands is crucial for stabilizing the hips and preventing back and hip pain. Whether you’re performing hamstring curls, reverse squats, or other lower body exercises, the OmniBands provide consistent tension, ensuring a slow and controlled movement that enhances muscle activation.

Top 3 Leg Exercises with OmniBands

Nordic Curls with Resistance

Starting Position: Kneel on the NordPad with your feet hip-width apart and hook the OmniBands to the NordStick.

How to Perform: Lean forward, keeping your torso upright, and lower your body in a straight line. Use a slow and controlled movement to curl back up to the starting position.

Muscle Groups: Targets hamstrings and lower body muscles, perfect for building strength and endurance in your legs.

Reverse Squats with OmniBands

Starting Position: Secure the OmniBands on the lower side of the door, and lie down on your back with your feet in the bands.

How to Perform: Pull against the resistance by extending your legs straight and then slowly return to the starting position. Keep your core and feet shoulder-width apart throughout the movement. Ensure your left leg remains stationary while performing the exercise with your right leg to stabilize and effectively target the glutes, hamstrings, and calves.

Muscle Groups: Strengthens the quadriceps, hip flexors, and lower body muscles, helping you build strong legs while keeping the movement slow and controlled for maximum benefit.

Prone Hamstring Curls

Starting Position: Lie face down on a bench or the floor, secure the OmniBands around your ankles, and attach them to the lower part of the door.

How to Perform: Slowly curl your legs up towards your glutes, engaging your hamstrings. Maintain control as you return to the starting position.

Muscle Groups: Targets the hamstrings, making this a fantastic lower body exercise for muscle recovery and strength building.

Doorway Band Set: Turn Your Door Into a Leg Training Machine

The Doorway Band Set is an incredibly versatile tool that transforms any door into a complete lower-body workout station. With just a simple setup, you can perform a wide range of leg exercises at home, from resistance-based leg extensions to dynamic movements like mountain climbers. This set allows you to get a full leg day workout at home with ease, offering consistent tension and a variety of movements that target key muscle groups.

Top 3 Exercises with the Doorway Band Set

Resisted Mountain Climbers

Starting Position: Secure the bands in a doorway, attach them to your feet, and get into a plank position with your hands on the floor, feet hip-width apart.

How to Perform: Bring your right knee towards your chest, then quickly switch legs in a climbing motion while keeping your torso upright and core engaged.

Muscle Groups: Engages the quads, hip flexors, and core muscles, providing a dynamic, full-body workout that strengthens the lower body while also improving cardiovascular endurance.

Leg Extensions with Chair

Starting Position: Attach the bands to the doorway and secure them around your ankles. Sit in a chair with your feet flat on the ground and your knees bent.

How to Perform: Extend your right leg straight out in front of you while keeping your left foot on the floor. Return to the starting position and repeat with the other leg.

Muscle Groups: This exercise isolates the quadriceps, helping you build strength and control in the lower body, especially around the knee joint.

Hip Abduction, Flexion, and Extension

Starting Position: Secure the bands around your ankle and stand with your feet shoulder-width apart, facing away from the doorway.

How to Perform: Perform abductions by extending one leg out to the side, flexion by raising the leg forward, and extension by moving the leg backward in a straight line. Keep your movement slow and controlled.

Muscle Groups: This exercise sequence targets the glutes, hip flexors, and hamstrings, ensuring well-rounded strength development in your lower body muscles.

Deluxe Performance Bundle: The Ultimate Leg Day Setup

Ready to take your leg day workout at home to the next level? The Deluxe Performance Bundle offers everything you need for complete lower-body workouts. With the NordStick, NordPad, OmniBands, and Doorway Band Set all included—at 33% off—it’s the best way to ensure you have all the tools for an effective leg day.

This bundle is perfect for athletes and fitness enthusiasts who want to build strong legs, improve their lower body strength, and skip leg day excuses. It’s ideal for those looking to strengthen their muscle groups with proper form and a comprehensive workout routine.

Time to Get Effective Leg Workouts at Home

At-home leg workouts don’t have to be boring or ineffective. With the NordStick and these essential upgrades, you can easily craft a complete lower body workout routine that targets all the major muscle groups—from quads and hamstrings to glutes and calves. Whether you're using the NordPad for comfort, the OmniBands for resistance, or the Doorway Band Set for versatility, your legs will feel the burn with every rep.

Ready to get started? Check out the Deluxe Performance Bundle for a complete solution, and never skip leg day again!