7 Best Leg Workouts To Do At Home For Size and Strength

Leg workouts are not only essential for a toned pair of legs. Strong legs are necessary for your simplest of activities like walking. Incorporating a leg day into your workout routine is an integral practice.

So whether you are sweating it out in the gym or working out at home, the leg workout need not be complicated. Some research shows that consistently training your legs once a week will also fetch good results over some time.

In the information provided below, we will discuss the several different leg exercises (including leg workouts with dumbbells) that are easy to perform and quite effective in building strength.

Leg workout

Basic Movements and Major Muscles for a Leg Workout

The basic range of motion involved in an effective leg workout is-

  • Squats
  • Deadlifts
  • Lunges

The four major muscles that we target in any leg workout routine are-

  • Quadriceps
  • Hamstrings
  • Calves
  • Gluteus maximus

Without further adieu let us dive straight into the exercises part.

1. Back Squats

Dumbbell Squat
Photo: IG@Marsha_du_
  • Hold a barbell or two dumbbells on your shoulders and stand straight
  • Look in front with your chest out and back straight
  • Sit back by bending your knees and dropping down into the floor
  • Make sure your hips are parallel to the ground when you attain the proper position
  • Push through your heels to return to the starting position
  • You are suggested to start with bodyweight squats, then add weight during your training

2. Dumbbell Deadlift

Dumbbell Deadlift
  • Hold a dumbbell in each hand or a barbell and keep your back straight
  • Start hinging forward at your hips and slightly bend your knees while lowering the weight
  • The weights should follow the line of the legs
  • This exercise will help you stretch the hamstrings
  • Use your glutes muscles to attain back the starting position

3. Glute Bridges

Glute Bridges
Photo: Youtube@Back Intelligence
  • Lie down comfortably on a yoga mat with your back on the ground
  • Bend your knees and keep the feet flat on the floor
  • Lift your hips off the floor, and try to focus more on the glutes, insteead of the quads and back
  • This exercise engages your glutes, hamstrings, and glutes muscles 
  • Try pausing at the top position for some time before returning to the ground

4. Reverse Lunges

Reverse Lunges
Photo: Youtube@Mind Pump TV
  • Stand straight with your feet together
  • With your back straight and looking forward, put your right foot forward
  • While stepping forward, lunge with your right leg until your thighs become parallel to the floor
  • Remember to keep your upper-body straight and keep the shin of the lead leg vertical when doing lunges
  • Use your heels to push back into starting position
  • This exercise target your quads, hamstrings, and glutes muscles on both legs 
  • Now repeat this exercise with your left leg

5. Step-Ups

Step Ups

Photo: Youtube@Fit Father Project

  • Find a sturdy step or bench for this exercise. Stand facing the step with your feet shoulder-width apart.
  • Step your right foot onto the platform and push through your right heel to lift your body onto the step. Try to engage your front leg as more as possible. Keep your back straight and your chest up.
  • Step back down with your left foot, followed by your right.
  • This exercise targets your quads, hamstrings, and glutes.
  • Repeat for 10-15 reps, then switch legs.

6. Wall Sits

Wall Sits
Photo: Youtube@Functional Bodybuilding
  • Find an empty wall space and lean your back against it.
  • Slide down until your knees are bent at a 90-degree angle, as if you're sitting in an invisible chair.
  • Keep your back against the wall, and make sure your knees are directly above your ankles.
  • It's a fantastic isometric exercise that targets your quads and helps build endurance.
  • Hold this position for as long as you can, aiming for 30-60 seconds to start with.

7. Calf Raises

Dumbbell Calf Raise
Photo: Youtube@LivestrongWoman
  • Finish off your leg workout with calf raises to target your calf muscles.
  • Stand with your feet shoulder-width apart.
  • Rise up onto the balls of your feet, lifting your heels off the ground.
  • Hold the position for a moment, then lower your heels back down.
  • You can perform this exercise holding dumbbells for added resistance or simply use your body weight.

Word of Caution 

  • Do not forget to do a proper warm-up and cool down with every session. Warm-up with foam rolling and light cardio. Nice stretching is an effective way to cool down.
  • Start with 8 to 12 reps and 3 to 5 sets of each exercise.
  • Focus on the correct form and build more strength.
  • Begin with basic exercises and slowly advance to more challenging ones.
  • In case of any pain or discomfort, seek medical help.

These were 7 of our favorite leg exercises. If you are interested in the equipment used above, or any other home fitness equipment, kindly check at Ativafit for relabel and high-quality products.


Related: 2 Exercises To Strengthen Your Legs

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