This Leg Workout at Home works all the muscles in your legs and glutes and you don’t need any special equipment. Like this At-Home Circuit Workout , it’ll make you the best kind of sore!
Activewear from ZYIA Active. Find the Black Chill Shorts here and the Red Pro Trainer Jacket here.
Activewear from ZYIA Active. Find the Black Chill Shorts here and the Red Pro Trainer Jacket here.
Hey, hey! It’s leg day! Strength training your legs will make them STRONGER.
Why do you want stronger legs? Stronger legs translate to better performance in many sports, including running. Also, stronger legs also can help prevent back pain, which we all want to avoid.
Toned legs are a great goal, but getting stronger legs has so many benefits beyond appearance.
Who’s ready for a great leg workout you can do at home? Home workouts are fantastic for days when you don’t want to leave the house, but need to get that workout in. You don’t have to worry about what your hair looks like, as evidenced by these pictures. I’m always keeping it real for you!
There’s no special equipment needed to complete this leg workout at home, but for an extra challenge you can add dumbbells and/or resistance bands. All of the pictures show the basic exercise that is recommended for beginners. How to create a challenge is noted.
Leg Workout at Home
Workout written by trainer Anthony Dodds.
Round 1
Round 1 includes wall sits and reverse lunges. Wall sits are an isometric exercise that works your quadriceps, hamstrings, glutes, calves, and adductor muscles. Reverse lunges work your quadriceps, hamstrings, and glutes.
1. Wall Sit
Hold for 30 seconds
With your back flat against the wall, keep your feet about shoulder-width apart and two feet from the wall. Bend your legs until they are as close to a 90-degree angle as you can handle.
2. Reverse Lunge
x 20 total (10 each leg)
Standing upright, with your hands at your hips, take a large step backward with one foot. Lower your hips so that your front leg is parallel to the floor with your right knee over your ankle. For an extra challenge, use dumbbells.
3. Wall Sit
Hold for 25 seconds
With your back flat against the wall, keep your feet about shoulder-width apart and two feet from the wall. Bend your legs until they are as close to a 90-degree angle as you can handle.
4. Reverse Lunge
x 20 total (10 each leg)
Standing upright, with your hands at your hips, take a large step backward with one foot. Lower your hips so that your front leg is parallel to the floor with your right knee over your ankle. For an extra challenge, use dumbbells.
5. Wall Sit
Hold for 20 seconds
With your back flat against the wall, keep your feet about shoulder-width apart and two feet from the wall. Bend your legs until they are as close to a 90-degree angle as you can handle.
6. Reverse Lunge
x 20 total (10 each leg)
Standing upright, with your hands at your hips, take a large step backward with one foot. Lower your hips so that your front leg is parallel to the floor with your right knee over your ankle. For an extra challenge, use dumbbells.
Round 2
Round 2 includes elevated lunges and squats. Elevated lunges work your quadriceps, hamstrings, and glutes. The squats are going to activate several muscles, also, including your quadriceps, glutes, hamstrings, and calves. Both exercises can activate your core as well.
1. Feet Elevated Single Leg Lunge
x 20 total (10 each leg)
Find something that is slightly elevated. It can be a step, bench, or small stool. You can even use a stair for this leg workout at home. Stand a few feet behind the step, and step forward with one foot to place it on the elevated surface. Bend and complete 10 lunges, keeping your feet planted, then switch legs. Make sure your knees don’t go past your toes when you lunge; if that happens you need to scoot your foot further out some more.
2. Squat
x 20
Standing with your feet shoulder-width apart, sit back and down like you’re sitting into an imaginary chair. Keep your head facing forward as your upper body bends forward a bit. Lower down so your thighs are as parallel to the floor as possible, with your knees over your ankles. Keep your weight in your heels, and stand back up. Use dumbbells for more of a challenge.
3. Feet Elevated Single Leg Lunge
x 20 total (10 each leg)
Find something that is slightly elevated. It can be a step, bench, or small stool. Stand a few feet behind the step, and step forward with one foot to place it on the elevated surface. Bend and complete 10 lunges, keeping your feet planted, then switch legs. Make sure your knees don’t go past your toes when you lunge; if that happens you need to scoot your foot further out some more.
4. Squat
x 20
Standing with your feet shoulder-width apart, sit back and down like you’re sitting into an imaginary chair. Keep your head facing forward as your upper body bends forward a bit. Lower down so your thighs are as parallel to the floor as possible, with your knees over your ankles. Keep your weight in your heels, and stand back up. Use dumbbells for more of a challenge.
5. Feet Elevated Single Leg Lunge
x 20 total (10 each leg)
Find something that is slightly elevated. It can be a step, bench, or small stool. Stand a few feet behind the step, and step forward with one foot to place it on the elevated surface. Bend and complete 10 lunges, keeping your feet planted, then switch legs. Make sure your knees don’t go past your toes when you lunge; if that happens you need to scoot your foot further out some more.
6. Squat
x 20
Standing with your feet shoulder-width apart, sit back and down like you’re sitting into an imaginary chair. Keep your head facing forward as your upper body bends forward a bit. Lower down so your thighs are as parallel to the floor as possible, with your knees over your ankles. Keep your weight in your heels, and stand back up. Use dumbbells for more of a challenge.
Round 3
In Round 3, we have leg lifts and donkey kicks. The leg lifts will activate your leg muscles while helping your range of motion and stability. Donkey kicks are also great for stability and really target your glutes.
1. Side Single Leg Lift
x 10
Laying down on your side, toes facing one direction the whole time, lift your top leg and control back down to starting position. Your toes should be facing the direction you’re facing. For an extra challenge, use a resistance band around your ankles.
2. Double Leg Lift
x 10
Laying on your back, lift both legs off the ground until your legs are straight up in the air. Slowly lower your legs back down and repeat. For an extra challenge, don’t let your feet touch the ground when you lower your legs down. For another extra challenge, put a resistance band around your ankles and keep steady resistance while you lift and lower your legs.
3. Side Single Leg Lift
x 10
Laying down on your opposite side from the last set, lift your top leg and control back down to starting position. Your toes should be facing the direction you’re facing. For an extra challenge, use a band around your legs.
4. Double Leg Lift
x 10
Laying on your back, lift both legs off the ground until your legs are straight up in the air. Slowly lower your legs back down and repeat. For an extra challenge, don’t let your feet touch the ground when you lower your legs down.
5. Side Single Leg Lift
x 10
Laying down on your opposite side from the last set, lift your top leg and control back down to starting position. Your toes should be facing the direction you’re facing. For an extra challenge, use a band around your legs.
6. Double Leg Lift
x 10
Laying on your back, lift both legs off the ground until your legs are straight up in the air. Slowly lower your legs back down and repeat. For an extra challenge, don’t let your feet touch the ground when you lower your legs down.
7. Donkey Kicks
x 20 total (10 each leg)
Starting on all fours, kick heel up towards ceiling SQUEEZING THE BOOTY FOR 2 SECONDS before returning to start position.
8. Donkey Straight Leg Kicks
x 20 total (10 each leg)
Balance on one knee, while the other leg is extended. Lift extended leg as high up as you can, return to start while controlling the leg back down.
10. Donkey Kicks
x 10 total (5 each leg)
Starting on all fours, kick heel up towards ceiling SQUEEZING THE BOOTY FOR 2 SECONDS before returning to start position.
11. Donkey Straight Leg Kicks
x 10 total (5 each leg)
Balance on one knee, while the other leg is extended. Lift extended leg as high up as you can, return to start while controlling the leg back down.
You did it! I’d love feedback on how you liked this workout and I’m also taking requests for which kind of workouts you’d like to see here on Happy Healthy Mama! You can let me know in the comment section here or over on Instagram or Facebook.
Make sure to check out some more of my workouts, including this Dumbbell Arm Workout, this Booty Workout, and this Quick Ab Workout. Find more workout inspiration by following me on my Pinterest page.
Thanks for this leg workout at home! I’ve been searching for no-equipment leg exercises to tone up and this was perfect. The wall sits and lunges combo really got my legs shaking—in the best way!
Thank you
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Thanks for the helpful tips. I didn’t like sports before, but for the sake of maintaining a relationship with the man I love, I decided to work out at home. My boyfriend said that I don’t look after myself, I got very upset. I started to read a lot of information on the subject https://calmerry.com/ and I realized that this can be a reason to break up. I have been actively working on myself and trying to get in shape. So working out my legs at home since I don’t like running is just what I need.
I have been trying to get fit using these tips.