Build strength and burn out your legs with the five best leg workouts at home. Squats, deadlifts, lunges and more — the five best leg workouts will hit every muscle group in your lower body and get your heart rate up at home.
Level up your leg days with the five best leg workouts at home that get results!
Leg day is one of my favorite training days. The lower body contains big, powerful muscle groups and I love the challenge of picking up heavy weights to train legs in a home workout.
You don’t need a fancy squat rack, bench or gym equipment to see lower body strength gains. Leg workouts at home can be just as effective. You can do these five best lower body strength workouts at home with a set of dumbbells, mini loop resistance bands, or just your body weight.
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Below you’ll find the best leg workouts to build strength in the lower body.
Under each workout video, you’ll find details about the format of each workout and the equipment needed so you can easily find the workout that best fits your needs.
Best Leg Workouts FAQs
What Are The Best Leg Workouts At Home?
When it comes to leg day, I like to start with basic exercises — squats, reverse lunges, deadlifts, sumo squats, calf raises and glute bridges. These leg exercises are classics for a reason – they work the quads, glutes and hamstrings in a slightly different way, so you get a well-rounded workout by combining them.
Leg workouts are important for everyone, but women tend to be relatively stronger in their lower bodies than their upper bodies (NCBI) so leg workouts can feel really empowering! Leg workouts are also effective because they’re hitting multiple large muscle groups, meaning you get major calorie burn for your buck.
Workout Format: 4 Circuits (3 exercises per circuit). Perform 10-12 reps per exercise. Repeat all 4 Circuits x2 Sets.
Pregnancy/Postpartum Friendly: Yes, I filmed this while pregnant but you can modify as needed. Grab a counter or chair for balance support during single leg exercises. If lunges don’t feel good for you, sub this 30-Minute Leg Workout, No Lunges.
Workout Format: 8 Circuits with 2 Moves Per Circuit (strength exercise and burnout exercise). Repeat Each Circuit x2 Sets in Timed Intervals (40 seconds of strength training, followed by a 20-second strength burnout, followed by 20 seconds of rest between circuits).
Pregnancy/Postpartum Friendly: This is a good low impact workout for pregnancy (if lunges + single leg exercises feel good for you)! Otherwise sub this 30-Minute Leg Workout, No Lunges.
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