Something that might be a common dream amongst most fitness enthusiasts is being able to build lean muscle effectively. Life can get in the way and you might not be able to make it to the gym, but that doesn’t mean you can reach your fitness goals. With the right lean muscle exercises and a bit of creativity, you can build lean muscle right in the comfort of your own home. What’s better than that? A lot of people rely strongly on home-based workouts, and these exercises are sure to get you on the road to having lean muscle without compromise.

Disclaimer: This post contains affiliate links, meaning if you click on a product or service, and decide to purchase it, I may receive a commission at no extra cost to you. All recommended products and services are based on my experience with them. For more information, please read my entire disclaimer.

What is lean muscle?

Lean muscle is the type of muscle tissue that is dense, firm, and well-defined, giving you that lean physique look. Unlike bulky muscle mass, which is usually accompanied by excess fat, lean muscle is characterized by a low percentage of body fat, resulting in a sleek and streamlined appearance. Building lean muscle involves increasing muscle mass while simultaneously reducing body fat through a combination of strength training, cardiovascular exercise, and a balanced diet. You can usually spot lean muscle when you see very defined muscle lines present on your physique.

If you just want to tone your body and shed a few extra pounds, then lean muscle is what you should be aiming for. Lean muscle workouts are also more common in women rather than men as men usually prefer more bulky muscles.

Lean muscle exercises to add to your workout.

I only focus on building lean muscle, and these exercises have done so much for me in my workouts. Building lean muscle is so much easier than it might seem to be and as long as you balance your life with strength training, cardio, and a balanced diet, you’ll be seeing lean muscle soon enough. Always remember, you can’t out-train a bad diet. Having healthy meals consistently is key to building and maintaining a lean physique.

Squats.

We all are well aware that squats are well known for building glutes for days. Doing squats engages multiple muscle groups at the same time, including the quads, hamstrings, glutes, core, and lower back. Add a kettlebell to your squats and you’ve got yourself a well-rounded full body exercise.

To do squats, start by standing with your feet shoulder-width apart, toes slightly turned out, and your chest up, maintaining a neutral spine and engaging your core. Start the movement by bending at the hips and knees, lowering your body down as if sitting back into an imaginary chair, ensuring that your knees stay in line with your toes. Try to squat until your thighs are parallel to the ground or slightly below, maintaining control. Drive through your heels, pushing the floor away as you return to the starting position, fully extending your hips and knees at the top of the movement.

Try doing 12 – 15 reps and repeat for 3 sets.

Planks.

If you follow some of my workouts, you are well aware that I’m a huge fan of planks and add them anywhere I possibly can. Planks are great compound exercises focusing on a few different muscle groups at a time. If you want to add a bit of a challenge for yourself, try adding a weight on your back to make holding your plank slightly harder.

To do a plank, start by getting into a push-up position with your hands directly beneath your shoulders and your body forming a straight line from head to heels. Engage your core muscles and glutes to keep your body stable and prevent sagging or arching of the lower back. Hold this position while focusing on your breathing at the same time.

Hold this position for 60, 40 & 20 seconds at a time and repeat 3 times.

Push ups.

Push ups are great because you can do them virtually anywhere and you don’t need any equipment. If you do decide to do the beginner version with your knees on the ground, I suggest using a yoga mat to take off some of the pressure on your knees. Remember to keep your core engaged and your body in a straight line throughout the exercise to avoid straining your back. If you are struggling with the motion, put a resistance band over your arms to help keep your elbows close to your body.

To do a push up, start in a plank position with your hands slightly wider than shoulder-width apart and your body forming a straight line from head to heels. Engage your core muscles and lower your body towards the ground by bending your elbows, keeping them close to your sides. Lower yourself until your chest nearly touches the ground, then push through your palms to extend your arms and return to the starting position.

Try doing 10 – 12 reps and repeat for 3 sets.

Deadbugs.

Deadbugs are an effective core-strengthening exercise that targets the abdominal muscles while also engaging the lower back and hip flexors. Deadbugs are a beginner-friendly exercise that can help improve core stability, balance, and coordination, making them a great addition to your lean muscle workout. I love adding ankle & wrist weights to this exercise to make it slightly more challenging.

To do deadbugs, start by lying on your back with your arms extended towards the ceiling and your legs bent at a 90-degree angle, knees stacked over hips. Engage your core to press your lower back into the ground, then slowly lower one arm and the opposite leg towards the floor, maintaining contact between your lower back and the ground. Return to the starting position and repeat on the other side, alternating sides with each repetition. Focus on moving slowly and with control, ensuring that your core remains engaged and your lower back stays flat throughout the movement.

Try doing 12 -15 reps and repeat for 3 sets.

Glute bridges.

Glute bridges are a great exercise for targeting the glutes and hamstrings while also engaging the core and lower back muscles. Glute bridges are a low-impact exercise suitable for all fitness levels, and they have so many benefits for your body. To make this exercise slightly more challenging, push your knees together as if you’re squeezing a ball when you are at the top of the movement.

To do a glute bridge, start by lying on your back with your knees bent and feet flat on the floor, hip-width apart. Engage your core and squeeze your glutes as you lift your hips towards the ceiling, driving through your heels until your body forms a straight line from shoulders to knees. Hold this movement for a moment at the top, then slowly lower your hips back down to the starting position.

Try doing 12 – 15 reps and repeat for 3 sets.

Arnold Press.

I find that adding weighted upper body workouts is the most effective way to build your way to a lean physique. They don’t have to be too heavy, using dumbbells that fit your fitness goals is important to ensure you don’t get an injury. designed to target multiple shoulder muscles for balanced growth and strength. This exercise is so effective for building shoulder strength and can easily be added to any workout,

To do the Arnold press, start by sitting on a bench or chair with a pair of dumbbells held at shoulder height, palms facing towards you. Start the movement by pressing the dumbbells overhead while simultaneously rotating your palms to face forward, fully extending your arms at the top of the movement. Lower the dumbbells back down to shoulder height while rotating your palms back towards you to complete one repetition.

Try doing 10 – 12 reps and repeat for 3 sets.

Dumbbell Rows.

No lean muscle workout is complete without adding in good exercise for those back muscles. Dumbbell rows are a great addition to any lean muscle workout because they are so easy and can be done anywhere. All you need is a set of dumbbells and some motivation to do the workout. If you want a more focused workout, try doing single dumbbell rows and you can even use a beck or surface to support your body with your free arm. Make sure to keep your back straight and core engaged.

To do dumbbell rows, start by standing with your feet hip-width apart, holding a dumbbell in each hand with your palms facing each other. Hinge forward at the hips while keeping your back flat and core engaged, allowing the dumbbells to hang directly beneath your shoulders. Start the movement by pulling the dumbbells towards your chest, retracting your shoulder blades, and keeping your elbows close to your body. Squeeze your back muscles at the top of the movement, then lower the dumbbells back down with control to complete one rep.

Try doing 12 – 15 reps and repeat for 3 sets.

Warmup exercise to try before any workout.

Before you even consider picking up any type of weight, don’t forget to do a quick warmup. Warming up your muscles before a workout is crucial to avoid any type of injury. Although it might not always seem necessary, adding two or three of these exercises to your routine will do more good than you think!

• Jumping Jacks: Full body (increases heart rate and warms up muscles throughout the body).
• Arm Circles: Shoulders, arms, upper back (improves shoulder mobility and flexibility).
• Leg Swings: Hamstrings, quads, hip flexors (increases hip mobility and flexibility).
• Hip Circles: Hip flexors, glutes, lower back (improves hip mobility and flexibility).
• Torso Twists: Core muscles, obliques (increases spinal mobility and warms up the core).
• High Knees: Quads, hip flexors, calves (increases heart rate and warms up the lower body).
• Butt Kicks: Hamstrings, glutes, calves (improves lower body flexibility and warms up muscles).
• Ankle Circles: Ankles, calves (increases ankle mobility and flexibility).
• Shoulder Rolls: Shoulders, upper back (improves shoulder mobility and warms up upper body).
• Neck Rolls: Neck muscles (increases neck mobility and relieves tension).

Conclusion.

Adding a few of these lean muscle exercises to your home workout routine to build lean muscle and improve your strength and conditioning. Remember to listen to your body, start slowly, and gradually increase the intensity and weight of your equipment as you progress. With consistency and dedication, you’ll be well on your way to the toned, lean physique you’ve always wanted, right from the comfort of your own home. You can also try adding a good supplement to your diet to help muscle growth and recovery.

Happy toning,

Your Wellness Warrior!