Ladies, if you’re ready to build lower body strength and tone your legs, this one's for you!
I’m glad you’re looking into ways to train your legs with at-home leg workouts. Whether that's because you prefer working out at home or need a quick way to build strength ... I'm all for it!
Having leg strength is important, and it's definitely worth the effort. Not only can it help you feel stronger, but also look stronger and healthier.
As a mom of two who works full time, I have to be effective with my workouts. At-home leg workouts have become a staple in my routine. These exercises hit your legs in full and will be great to add to your workout routine for women or even as a standalone workout!
So, whether you are just getting started or have been working out for some time ... you will love these at-home leg exercises! Each of these lower-body exercises can show you how to build stronger legs at home.
Let's get into them! First, we'll cover some important info you'll want to know before you get started.
The Benefits of At-Home Leg Workouts
Giving your lower body some love is a great way to boost your overall health and fitness. Your legs are big muscles, and when you train them right, it can really help get a good sweat going.
Here are just some of the benefits of regular, at-home leg workouts...
At-Home Leg Workouts Burn a Bunch of Calories
At-home workouts and workouts in general can be great for burning extra calories. With your legs housing the biggest muscles in your body, your body will use up quite a bit of energy.
At-Home Leg Workouts Can Help Improve Posture
At-home leg workouts can be a great way to support better posture as well. The muscles along your spine get trained when you lift heavy weights with your legs. This strengthens posture muscles and can help reduce the risk of developing low back pain (1).
At-Home Leg Workouts Are Convenient and Cost-Effective
No driving to the gym. No spending money on a gym membership. No fighting for equipment. These are just a handful of the reasons why at-home leg workouts can be considered convenient and cost-effective.
When you start putting effort into leg day consistently, you’re going to love the results! The million-dollar question now is, “How do you do at-home leg workouts?” Will you need any special equipment? Let's talk about it.
How To Structure Your At-Home Leg Workouts
Okay, so we know leg workouts have some serious perks, but how do you get these benefits at home? Well, the equipment you find at the gym is handy, but not essential for a good workout.
Before jumping into your training, there are a few key things to keep in mind to get the most out of your workouts and avoid injury.
These tips will help set you up for success when it comes to building your leg muscles at home.
Warm-Up First (Yes, It Matters)
Warming up is one of the most important parts of any training session. This is especially when it comes to at-home leg workouts.
A proper warm-up improves mobility, gets blood flowing, and activates the muscles you're about to train. It’s also a key step if you’re serious about learning how to build leg muscle at home the right way.
Here’s a quick warm-up to get started:
Bodyweight Squats – 12 Reps
Alternating Curtsy Lunges – 12 Reps (Each Leg)
Lateral Step to High Knees – 10 Reps (Each Leg)
These dynamic movements wake up your legs and glutes so you're ready to crush your lower body workout at home.
Choose the Right Structure for You
Everyone’s different. Whether you’re just getting started or are more experienced, your workout should match your fitness level and goals. Here are two solid ways to structure your at-home lower body exercises to get real results.
Sets & Reps
This traditional format gives you more control over pace and recovery. To build strength, aim for 3–5 sets of 6–12 reps per exercise.
Timed Intervals
Great for endurance and fat burn. Try 30 seconds of work followed by 30 seconds of rest. Want more of a challenge? Try 40/20, 45/15, or even 50/10.
These methods are effective approaches for anyone doing at-home leg workouts. You can switch up your routine based on your schedule and goals, too.
Cool Down & Recover Right
Just like your warm-up, cooling down after at-home leg workouts is essential. It helps reduce tightness, improves recovery, and can even enhance flexibility over time. Here’s a cool-down you can use post-leg day:
Hip Flexor Stretch (Left & Right) – 30 Seconds Each
Lying Figure 4 Stretch (Left & Right) – 30 Seconds Each
Butterfly Stretch – 30 Seconds
Downward Dog + Calf Pedal – 30 Seconds
Taking just a few extra minutes to cool down after your at-home lower body exercises can make a big difference in how you feel and perform next workout.
Alright, you’ve got the game plan ... now it’s time to put in the work. Let’s dive into some solid leg exercises you can do right at home and start stacking those results!
At-Home Leg Exercises for Women
Ready to get into the exercises? If you want to make them more intense, try cutting down on your rest periods or doing 2 exercises back to back!
This is one way I'm able to take these exercises and create quite an effective workout.
1. Bodyweight Squat
This is an excellent at-home leg exercise for nearly every muscle in your legs. On top of that, it can also help challenge your core!
Step-By-Step Directions:
1. Place your feet slightly wider than your hips with your toes turned outward just a bit. Keep your back straight and shift your weight to your heels.
2. Now push your hips back and bend your knees to squat down. Keep going until your thighs are parallel with the ground or lower.
3. Drive through your heels and squeeze your glutes to stand upright once again. The more you can do, the better.
Try 3 sets of 12-15 reps to start. If that’s too easy, you can try slowing down the reps, pausing at the bottom, and adding more reps until it’s a challenge.
When you're ready to add weight, you can hold a dumbbell or kettlebell at your chest. You can also anchor a band underneath your feet while holding the other end at your chest.
2. Good Mornings
Good mornings are great for targeting your core as well as your glutes and hamstrings. I have a feeling they'll become one of your personal favorites!
Step-By-Step Directions:
1. Stand with your feet at hip-width and cross your arms at your chest. If you'd like to use weight, you can hold a dumbbell or kettlebell at your chest. Even without one, you could hold some books or another heavy object instead.
2. Unlock your knees and keep a slight bend in them. Next, breathe into your belly and brace your core as you push your hips back. Be sure to keep your back flat throughout the exercise.
3. When you can't push your hips back any further, you should feel a stretch in your hamstrings.
4. Keep your back straight and squeeze your glutes to bring your body back upright.
Do this for 15-20 reps to complete a set. If that’s too easy, try increasing the weight or slowing down your reps.
3. Standing Calf Raises
This is an at-home leg exercise that will target your calves.
Step-By-Step Directions:
1. Start with the balls of your feet shoulder-width apart on the edge of a step. If you want to boost the intensity, hold a dumbbell or kettlebell in each hand.
2. Without moving the rest of the body, keep a slight bend in your knees as you lift onto the tips of your toes. Squeeze your calves at the top, holding for a few seconds.
3. From here, bring your heels below the height of the step until you feel a stretch in your calves.
If you can do this easily for 20 reps, try adding some weights and slowing down the reps. Holding in place for longer at the top of the movement can add another element of challenge as well!
4. Lunges
Lunges are an excellent leg workout all around. They can also help support equal strength between both of your legs!
Step-By-Step Directions:
1. Start by taking one large step forward with your right leg. Be sure that your feet are still hip-width apart from left to right. Also, keep your torso upright throughout the movement.
2. With your body weight on your front heel, bend your knees as you lower toward the ground. Stop right before your back knee hits the ground.
3. Drive through your front heel to push yourself back to the starting position. Now, repeat with your opposite leg. Shoot for 10-12 reps on each leg.
If this is too easy, you can also hold a dumbbell or kettlebell in each hand to make it more challenging.
5. Reverse Lunges
Similar to a normal lunge, you'll be working one leg at a time, alternating between the two. Where this exercise is different is that you'll be stepping backward into the lunge.
Step-By-Step Directions:
1. Start by taking one large step backward with your right leg. Be sure that your feet are still hip-width apart from left to right, and not standing on the same line. Also, keep your torso upright throughout the movement.
2. With your body weight on your front heel, bend your knees as you lower toward the ground. Stop right before your back knee hits the ground.
3. Drive through your front heel to push yourself back to the starting position. Now, repeat with your opposite leg. Shoot for 10-12 reps on each leg.
If this is too easy, you can also hold a dumbbell or kettlebell in each hand to make it more challenging.
6. Skaters
Skaters can be a challenging exercise that can really get you huffing and puffing! I personally like adding them to my at-home leg workouts for an extra cardiovascular challenge.
Step-By-Step Directions:
1. Start by standing with your feet hip-width apart.
2. Put all your weight into your left leg as you jump laterally in the opposite direction to land on your right foot.
3. From here, do the opposite with your right foot to jump back to your left foot.
4. Do this in a consistent, repetitive motion and allow your "free" leg to swing behind your planted foot. It will look like you're skating in place!
Another thing to keep in mind with this exercise is making sure to keep a slight bend in your knees at all times.
Try starting with 3 sets of 10-20 reps on each leg. You can make this more challenging by picking up the pace, adding reps, or throwing on a weighted vest or backpack.
7. Side Lying Plank
While planking can help with leg strength, it will also pose a great challenge for your core. No matter how good you get at them, you may never need to use weight! They are definitely a challenge.
Step-By-Step Directions:
1. Begin by lying on one side of your body with one leg stacked on top of the other. Find your balance by placing your forearm on the floor so your elbow is underneath your shoulder.
2. Once you're in position, push off your elbow and engage your core and glutes to suspend your body weight off the ground.
3. Hold this position for 30-60 seconds.
4. Repeat this on the other side of your body and do 2-3 total sets on each side.
To increase the difficulty, try raising your top arm and leg in the air while doing the side plank. You’ll feel it quite a bit more!
8. Donkey Kicks
Donkey kicks are a great way to build up your glute muscles. This is part of what makes them one of my favorite at-home leg exercises.
Step-By-Step Directions:
1. Get on your hands and knees, ensuring that your hands are under your shoulders and knees under your hips. To begin, keep your body stable as you kick back your right leg.
2. Keep a 90-degree bend in your knee and kick your leg back until it is parallel with your torso. The bottom of your foot should point toward the ceiling.
3. Squeeze your glute for a second before bringing your leg back to the starting position.
4. Repeat this with the other leg, alternating between each leg for reps.
Try starting with 3 sets of 10 reps on each leg, keeping your reps slow and controlled. To increase the difficulty, you could always do more reps, add ankle weights, or use a band. For the banded variation, you will place the band around each leg at your knee crease.
9. Jump Squat
Consider jump squats to be a lot like your standard squat with some extra spice. This is another leg exercise you can do at home that will have you out of breath after just a few reps.
Step-By-Step Directions:
1. Get in a squat position with your feet just wider than your hips and toes pointed slightly outward.
2. Keep your weight in your midfoot as you bend your knees and hips to squat down.
3. When your thighs are parallel with the ground, shift your weight to the balls of your feet.
4. Swing your arms up, and explosively straighten your knees, hips, and ankles to jump off the ground.
5. As you land, descend right back into another jump squat.
Try this for 3 sets of 10-20 reps. To make it more difficult, you could add more reps.
10. Side Lunge
Another lunge variation! This one is easily a favorite of mine, and I'm sure you'll feel the same way.
Step-By-Step Directions:
1. Get into a wide stance at least twice the width of your hips. Your toes should either point forward or slightly outward.
2. Shift your weight into your right heel. From here, bend your right knee and push your hips back to squat over your right foot. Your left leg should remain straight.
3. When your right thigh is parallel with the floor, you’ve reached the bottom. Hold for a second before driving through your heel to exit the squat.
4. Now, repeat this on your left leg.
Start with 3 sets of 10 reps on each leg, alternating legs each rep. To increase the difficulty, try holding a dumbbell or kettlebell at your chest as you do your set!
11. Single-Leg Deadlift
Single-leg deadlifts are great for building your glutes, hamstrings, and stabilization strength.
For this exercise, you'll want to stand next to a wall to stabilize yourself in case you lose balance.
Step-By-Step Directions:
1. Stand in a staggered stance with your left foot slightly in front of your right. Put all of your weight into your left foot and keep a slight bend in your left knee.
2. From here, hinge forward at your hips as you extend your right leg straight behind you. Keep bending forward as far as you can comfortably go. Ideally, your torso and right leg will end parallel with the ground. You should feel a good stretch in your left hamstring when you near your end range of motion.
3. Next, use your left hamstring and your glutes to straighten your left knee and hips to stand.
4. Squeeze your glutes at the top for a second and repeat this for reps. Once you finish working one leg, switch to your other leg and repeat the process for 8-12 reps each.
To make this exercise more difficult, you can hold a dumbbell or kettlebell on the same side of your body. Make sure to run the weight along your fixed leg as you bring your body forward. You can also use a band by looping one end under your fixed foot and holding the other end on the same side of your body.
12. Slick Floor Hamstring Curls
For this exercise, you'll need a surface you can slide a towel over, like hardwood or vinyl. You'll also need a towel or washcloth.
Step-By-Step Directions:
1. Start by lying on your back with your arms at your sides, legs straight, and your heels on top of a towel.
2. Keep your weight in your heels as you lift your hips off the ground and squeeze your hamstrings to pull the towel toward you. Keep your core tight and squeeze your glutes as you form a bridge with your lower body.
3. At the top of the movement, your feet will naturally land on top of the towel.
4. From here, reverse the movement by slowly lowering your hips as you push your heels forward. Keep going until your legs and hips are flat on the ground once again. This is one rep! You can repeat this for 3 sets of 10-20 reps.
To make this more difficult, all you have to do is add more reps or focus on slowing down the movement.
13. Glute Bridge
A great at-home leg exercise for your glutes, core, and hamstrings ... The glute bridge is a must.
Step-By-Step Directions:
1. Lie flat on your back with your knees bent and your feet hip-width apart on the ground. Your arms can rest flat on either side of your body.
2. Start the movement by driving through your heels and squeezing your glutes to raise your hips off the floor. Make sure to keep your core tight and keep going until your hips are straight.
3. Squeeze your glutes at the top for a second, then lower your hips back to the floor.
4. Repeat this for 3 sets of 15-20 reps.
To make this more challenging, hold a dumbbell or weight at your hips for each rep.
Side-Lying Inner Thigh Raise
This is yet another excellent exercise for your at-home leg workouts.
Step-By-Step Directions:
1. Start by lying on one side of your body so that your legs are straight and stacked on top of each other. The side of your torso should be flat on the ground, and you can prop your upper body up on your elbow and forearm.
2. Next, cross your top leg over your bottom leg, bending your knee and placing your foot flat on the floor in front of your bottom knee.
3. Once you're in position, lift your bottom leg upwards slowly so you have total control. Make sure to brace your core throughout the movement.
4. Slowly return to the starting position by lowering your bottom leg back to the ground. Do 3 sets of 10-15 reps on each leg. You can make this exercise more difficult by holding your bottom leg up for longer or by adding more reps!
Building Your At-Home Leg Workout
If you're looking for a full workout, all you have to do is take 6-8 of the exercises from above! You can also switch it up anytime by subbing exercises, adding sets, adding weight, or turning them into supersets.
I know this can be difficult, so as an example, here's an at-home leg workout you can do today!
| Exercise | Reps | Sets |
| Bodyweight Squat | 10-20 | 4 |
| Reverse Lunges | 10 Each Leg | 3 |
| Glute Bridge | 10-20 | 3 |
| Good Mornings | 10-20 | 3 |
| Donkey Kicks | 10 Each Leg | 3 |
| Slick Floor Hamstring Curls | 10-20 | 3 |
| Skaters | 20 | 3 |
| Side Lying Plank | 30-60 Seconds Each Side | 2 |
Want More At-Home Leg Exercises?
I understand that not all of us like going to the gym, and that's okay. I also know how hard it can be to start a new routine and know exactly what to do.
My hope is that these at-home leg exercises will be super helpful for you. As you become more advanced, you can also revisit them anytime for instructions on how to make them more challenging.
You may be wondering, "Are there any other good at-home leg exercises for women?" My answer is absolutely. But I would love to know: what are you looking to accomplish? What are your fitness goals?
Because even if you have a full arsenal of at-home exercises ... your workouts aren't even half the battle when it comes to seeing results. Yes, you have to train hard and consistently. However, you also have to eat right if you really want to look and feel your best.
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References:
(1) Du SH, Zhang YH, Yang QH, Wang YC, Fang Y, Wang XQ. Spinal posture assessment and low back pain. EFORT Open Rev. 2023 Sep 1;8(9):708-718. doi: 10.1530/EOR-23-0025. PMID: 37655847; PMCID: PMC10548303.
