Effective Leg Workouts at Home That Prove You Don't Need a Full Gym to Get Results

1. Bodyweight Squat

Why It Works

"The squat is considered the best exercise to build strong legs and a firm butt," says Marine. "The main muscles worked are quads, glutes, and core."How to Do It 

1. Stand with feet either hip- or shoulder-width apart, to start.
2. Hinge at hips and lower down and back as if you were going to sit down on a seat behind you. 
3. As the hips drive back, allow your knees to bend until you reach your desired depth (no deeper than thighs parallel to floor). Depth will vary from person to person depending on anatomy, mobility, and lower-body strength. When your knees begin to shift forward, that's your end range.
4. Drive through your heels to rise. That's 1 rep. 

2. Jump Squat

Why It Works

"While squats are great, the jump squat will greatly increase the intensity of the exercise," says Marine. "This plyometric exercise hits the fast-twitch muscle fibers in the legs and spikes the heart rate, which burns more calories and fat."How to Do It 

1. Stand with feet either hip- or shoulder-width apart, to start.
2. Hinge at hips and lower down and back as if you were going to sit down on a seat behind you.
3. As the hips drive back, allow your knees to bend until you reach your desired depth (no deeper than thighs parallel to floor). Depth will vary from person to person depending on anatomy, mobility, and lower-body strength. When your knees begin to shift forward, that's your end range.
4. From the bottom position, explosively jump up for height. Land softly to protect your joints. That's 1 rep.

3. Reverse Lunge

Why It Works

"In a lunge position, your hips are literally split in half, which requires a great deal of stability," explains Marine. "The main muscles involved are the glutes, quads, and hamstrings, while the stabilizers in the hips also play an important role." In a reverse lunge, you work your glutes and hamstrings more, while forward lunges light up your quads. How to Do It 

1. From a standing position, step one leg back and bend both knees to 90 degrees, to start. It's wise to pause in this position to make sure your form is correct and adjust your stance accordingly. 
2. Keep your torso tall and vertical, as many people have a tendency to hinge or lean forward. 
3. Drive through the heel of your front foot to stand. That's 1 rep. Switch the working leg on the next rep.

4. Jump Lunge

Why It Works

"In the same way we can add a jump to a squat, we can add a jump to a lunge," says Marine. "This is considered an advanced exercise, so make sure you've mastered the lunge before you add any plyometric movements to it. This will target the same muscle groups, but focus more on the fast-twitch muscle fibers and spike the heart rate."How to Do It

1. From a standing position, step one leg back and bend both knees to 90 degrees, to start. It's wise to pause in this position to make sure your form is correct and adjust your stance accordingly.
2. Keep your torso tall and vertical, as many people have a tendency to hinge or lean forward.
3. At the bottom, drive through the heel of your front foot to explode up. In the air, switch your legs so you land softly with the opposite leg leading in front. That's 1 rep. Switch legs on each rep. 

5. Lateral Lunge

Why It Works

This is the lateral variation of the linear lunge discussed before. "The main muscles at work here, which include the glutes (medius), quads, and hips (abductors), will be targeted a bit differently now that you're moving in a lateral plane rather than linear," says Marine. "It's important to have exercises in your at-home leg workouts that move through all planes of movement, especially the legs because our bodies move in all different directions on a daily basis, and it's not functional to train only in vertical or linear movement patterns."How to Do It 

1. Stand with feet hip-width apart, to start.  
2. Step out with your left foot, then lower your body until your left knee is bent 90 degrees, or until you feel a stretch in the right side of your groin.
3. Keep your right leg straight. At the bottom of the position, drive through your left foot to stand. That's 1 rep. Switch sides on each rep.

6. Sumo Squat

Why It Works

"This variation of the squat will require much more hip and groin activation from muscle groups like the adductors, as well as the quads and glutes," says Marine.How to Do It 

1. Stand with your feet wider than shoulder-width apart, with toes turned out 45 degrees, to start. 
2. Start to sink into a squat while maintaining upright posture, allowing your hips to drop down toward your heels while your knees drive out. You'll sink deeper than traditional squats. 
3. To stand, push your heels down and out (like you are trying to rip the floor apart), and push your hips forward to a fully extended position. That's 1 rep.

7. Glute Bridge

Why It Works

"This is an exclusively posterior chain exercise that is perfect for anyone who cannot squat or lunge due to various injuries," says Marine. "This exercise targets the glutes, hamstrings, and lower back."How to Do It 

1. Lie down with knees bent and feet flat on the floor about shoulder-width apart, to start. 
2. Push your heels into the ground while raising your hips off the ground. 
3. At the top, squeeze your glutes and keep the abdominals tight to prevent arching in the low back. 
4. Lower your hips back down. To keep time under tension, hover your glutes just above the floor rather than resting. That's 1 rep. 

8. Supine Leg Curl

Why It Works

"This exercise hits all the same muscle groups as the glute bridge, however this will place significantly more stress on the hamstrings with the additional flexion and extension of the knee," says Marine.How to Do It 

1. Lie down with knees bent and feet flat on sliders or a towel on a hardwood/tile floor about shoulder-width apart, to start. Note: You can also use a Swiss ball (shown) to up the intensity.
2. Extend your legs out. Push your heels into the ground if using sliders or a towel while raising your hips off the ground. Do the same motion if heels are on a Swiss ball.
3. Keep your arms planted on the floor as you drag the sliders, towel, or Swiss ball toward your glutes. Stop once knees ate bent at 90 degrees, push back out to the starting position. That's 1 rep. 

9. Stepup

Why It Works

"The step up is one of the most effective low-risk exercises you can do for your lower body, and it's so simple," says Marine. "I always like to incorporate a single leg (unilateral) movement into my program to promote balance in the body and legs, as well as stability. Anti-gravity movements like the step-up are a great way to strengthen the legs and burn more calories."How to Do It 

1. Place one foot on an elevated platform, like a bench or box, to start.
2. Drive through your planted foot as you stand straight up. 
3. Avoid leaning forward or hinging at the hip. Your non-working leg can trail behind, or you can drive your knee up to 90 degrees so it's in line with your hip. 
4. Lower slowly back to the start. That's 1 rep. Alternate sides or do all reps on one leg, then switch.

10. Single-Leg Glute Bridge

Why It Works

By pairing a single-leg glute bridge before, say, a single-leg squat, you wake up your glutes and activate the muscles properly. Your mind-body connection also gets stronger, which means you can move more weight when you go on to squat. How to Do It 

1. Lie on your back on the floor and place the heel of your right foot firmly on the ground, extending your left leg, to start. 
2. Engage your core, then contract your glutes to hike your hips up into a bridge position while you simultaneously lift your left leg out straight. Your hips should be level. 
3. Squeeze your glutes at the top, then lower back down. That's 1 rep. Keep your extended leg off the ground for all reps, then switch legs. 

11. Skaters

Why It Works

This cardio-centric exercise also works your legs unilaterally. Because each side is forced to work independently and move quickly, you don't allow them to rest, which taxes the muscles more thoroughly.How to Do It 

1. Stand with knees slightly bent in an athletic stance, to start. 
2. Quickly hop your left foot to the right, landing on your right foot with left leg slightly bent and hovering behind you. Use your arms for momentum. 
3. Hold here briefly, then bound off your right foot to jump laterally to the left, landing on your left foot and hovering the right leg behind you. That's 1 rep. Continue alternating.

13. Bulgarian Split Squat Iso Hold

Why It Works

Correcting imbalances in your legs by putting them under constant tension (aka an iso hold) burns like hell, but it really delivers strength gains. You'd be amazed by what you can achieve without putting a barbell on your back or dumbbells in your hands.How to Do It 

1. Stand lunge-length in front of a bench, and rest the top of your right foot on the bench behind you, to start. 
2. Lower your body until your rear knee nearly touches the floor and your front thigh is parallel to it. Hold the position for desired amount of time.
3. Push through your planted foot to rise. 

14. Hole Calf Raise

Why It Works

This exercise pairs an isometric hold with a calf raise to boost your range of motion in a squat, work your calves, and make your hip flexors more flexible. How to Do It 

1. Stand on two weight plates (or an elevated surface of the same or similar height) with feet at shoulder width and toes turned out, to start. 
2. Lower yourself into the bottom position of a squat (“the hole”), then elevate your heels in a calf raise, coming up as high as you can on the balls of your feet. 
3. Lower your heels down. That's 1 rep.

14. Swiss Ball Wall Squat

Why It Works

Likewise to the hole calf raise, the Swiss ball wall squat builds your range of motion so you can go deeper when you squat with weight. How to Do It 

1. Stand with your back against a Swiss ball pressed against a wall and take a step out, to start. 
2. Slide down until your thighs are parallel to the floor, like you’re sitting in an imaginary chair. Hold this position for desired amount of time. 

15. Half-Kneeling Hip Flexor Stretch

Why It Works

Stretching and mobilizing your hip flexors before lower-body work lets you tap into a greater range of motion.How to Do It

1. Kneel down in a lunge position with your right leg in front and back knee on a towel or mat, to start. 
2. Extend your left hand above your head, and let your right hand hang at your side. 
3. Contract your left glute, and push your hips forward until you feel a stretch in the front of your hip. Hold for 30 seconds. Repeat on opposite side.

1A. Jump Squat

• Sets: 4 
• Reps: 8
• Rest: 60 sec.

How to Do It

1. Stand with feet either hip- or shoulder-width apart, to start.
2. Hinge at hips and lower down and back as if you were going to sit down on a seat behind you.
3. As the hips drive back, allow your knees to bend until you reach your desired depth (no deeper than thighs parallel to floor). Depth will vary from person to person depending on anatomy, mobility, and lower-body strength. When your knees begin to shift forward, that's your end range.
4. From the bottom position, explosively jump up for height. Land softly to protect your joints. That's 1 rep.

1B. Half-Kneeling Hip Flexor Stretch

• Sets: 3
• Reps: Hold for 30 sec. (each side)
• Rest: 30 sec.

How to Do It

1. Kneel down in a lunge position with your right leg in front and back knee on a towel or mat, to start.
2. Extend your left hand above your head, and let your right hand hang at your side.
3. Contract your left glute, and push your hips forward until you feel a stretch in the front of your hip. Hold for 30 seconds. Repeat on opposite side.

2A. Skater Squat

• Sets: 4
• Reps: 6 (each side)
• Rest: 60 sec.

How to Do It

1. This is similar to skaters. Stand on your right leg, and pick your left foot off the floor, to start.
2. Raise both arms in front of you to act as a counterbalance.
3. Bend your hips and knee, and lower your body as low as you can.
4. Drive through your foot to stand, then switch sides.

2B. Glute-Bridge Walkout

• Sets: 4
• Reps: 8
• Rest: 60 Sec.

How to Do It

1. Lie on your back on the floor, and bend your knees so your feet rest on the floor close to your butt, to start.
2. Brace your core and drive your heels into the floor to raise your hips into the air.
3. Walk your feet out in a V shape, taking small steps with your heels away from the midline of your body.
4. Keep your hips up. Continue until your legs are extended, then walk them back in. That’s 1 rep.

3A. 1.5 Walking Lunge

• Sets: 3
• Reps: 15 (each side)
• Rest: 60 sec.

How to Do It

1. Step into a forward lunge until knee bends at 90 degrees, to start.
2. At the bottom position, come halfway up, then go down again. 
3. Now come all the way back up (this is 1.5 reps). That's 1 rep. On the next rep, step forward with the opposite leg and repeat.

3B. Single-Leg Glute Bridge

• Sets: 3
• Reps: 12 (each side)
• Rest: 60 sec.

How to Do It

1. Lie on your back on the floor and place the heel of your right foot firmly on the ground, extending your left leg, to start.
2. Engage your core, then contract your glutes to hike your hips up into a bridge position while you simultaneously lift your left leg out straight. Your hips should be level.
3. Squeeze your glutes at the top, then lower back down. That's 1 rep. Keep your extended leg off the ground for all reps, then switch legs. 

4. Bulgarian Split Squat Iso Hold

• Sets: 2
• Reps: Hold for 30–60 sec. (each side)
• Rest: 60 sec.

1. Foot-Overs x 10 reps each side

How to Do It

1. Sit with a kettlebell (or any object) by the inside of your right foot. Place your hands on the floor straddling this working leg, to start. 
2. Engage your hip flexor and quad to lift your foot up and over the kettlebell. That's 1 rep.
3. Complete all reps on one side, then switch. 
4. Watch a video demonstration here.

2. Shrimp Squat x 10 reps each side

How to Do It

1. Stand with feet shoulder-width apart, then grab an ankle as if you were performing a quad stretch, to start. 
2. Extend your other arm out to counterbalance. 
3. Hinge at your hip and lower into a squat until your rear knee touches the floor. Drive through your heel to stand. That's 1 rep.
4. Perform all reps on one side, then switch. 
5. Watch a video demonstration here.

4. Reverse Nordic Curl x 12 reps

How to Do It

1. Kneel on a mat (knees about hip-width apart for beginners, wider for advanced) with hips pushed forward, to start. 
2. Begin the reverse curl by bending at knees and leaning torso back toward heels. Keep your core and quads engaged the entire time to maintain hip extension. 
3. Lower until you can no longer maintain control, then squeeze quads to return to start. That's 1 rep.
4. If you’re heavier, use a resistance band to assist a greater range of motion. Watch a video demonstration here.)

4. Duck Walk x 20 meters

How to Do It

1. Stand with feet shoulder-width apart, then squat as low as you can with hands behind head, to start. Work toward getting lower and deeper as you progress.
2. Keep a proud chest and sink your weight into your heels as you slowly walk in the bottom of the squat.

1A. Dumbbell Pause Squat x 6 reps

How to Do It

1. Hold heavy dumbbells at shoulder level and stand with feet shoulder-width apart, to start.
2. Slowly descend into the full depth of a squat (do a proper warmup so your hips are mobile).
3. Pause at the bottom for 2 seconds, then drive through feet to return to the top position. That's 1 rep.

1B. Dumbbell Reverse Lunge x 8 Reps

How to Do It

1. Hold moderate dumbbells by your sides, to start. 
2. Lunge backward so both knees form 90-degree angles and the back knee hovers just above the floor. Drive through heel of leading leg to rise. That's 1 rep.
3. Alternate legs on each rep.

1C. Banded Leg Extensions x 25 reps

How to Do It

1. Come on all fours, then wrap a resistance band around the back of your knees and loop ends around wrists, to start. 
2. Assume a bear stance by hovering knees off floor.
3. Extend knees so legs are straight, working on contracting the quads to power the movement. Watch a video demonstration here.

1B. Glute Bridge Walkout x 10 reps each side

How to Do It

1. Lie on your back on the floor, and bend your knees so your feet rest on the floor close to your butt, to start.
2. Brace your core and drive your heels into the floor to raise your hips into the air.
3. Walk your feet out in a V shape, taking small steps with your heels away from the midline of your body.
4. Keep your hips up. Continue until your legs are extended, then walk them back in. That’s 1 rep.

2A. Dumbbell Bulgarian Split Squat x 10 reps each side

How to Do It

1. Stand lunge-length in front of a bench holding dumbbells in either hand, and rest the top of your right foot on the bench behind you, to start.
2. Lower your body until your rear knee nearly touches the floor and your front thigh is parallel to it. Pause briefly.
3. Push through your planted foot to rise. That's 1 rep. Repeat all reps on one side, then switch. 

2B. Kettlebell Single-Leg Deadlift x 10 reps per side

How to Do It

1. Stand with weight shifted onto your left leg and hold a kettlebell in your right hand, to start. 
2. Hinge at hips and send your butt back, extending rear leg. 
3. Only lower the kettlebell as far as you can control, maintaining alignment from rear leg to hips, shoulders, and head. Keep a soft bend in your standing knee. 
4. Squeeze the glute of your standing leg to stand. 
5. Note: Hold a heavy kettlebell in both hands to work on unilateral strength.

3. Copenhagen Plank x 3 x 30-second holds each side

How to Do It

1. Position a bench or stool down by your feet (you don't want it to be too tall since you're performing an elevated side plank from your elbow). Lie on your left side, left forearm planted on the floor, and the inside of your right foot resting on the bench, to start. 
2. Raise your body off the floor, supporting your weight with your right foot and left forearm. Hold for desired time. Switch sides after all 3 sets.

1A. 1.5-Rep Goblet Squat x 8 reps

How to Do It

1. Stand with feet shoulder-width apart and hold a kettlebell by the horns, to start.
2. Hinge at hips and lower to the bottom of a full-depth goblet squat. Come up to the halfway point and pause for 1 count, lower yourself again to full depth, then stand. That’s 1 rep. 

1B. Swiss Ball 2-1 Hamstring Curl x 8 reps each side

How to Do It

1. Lie face-up and rest your feet on a Swiss ball with knees bent at 90 degrees, to start. 
2. Dig your heels into the ball, engage hamstrings, and bend knees to roll the ball toward your glutes. Extend legs and use hamstrings to return to the start position. 
3. On the next rep, remove one leg and perform a slow eccentric curl with the leg that’s left on the ball. 
4. Return to a two-legged stance for your next rep, and repeat, alternating which leg performs the single-leg curl. 
5. Note: You can also put your feet on sliders or towels and work on a wood or tile floor.

2A. Paused-Rep Romanian Deadlift x 10 reps

How to Do It

1. Stand with feet shoulder-width apart with a loaded barbell (if you have a home gym) or dumbbells in front of shins, to start. 
2. Keeping your lower back flat, grasp the bar at shoulder width and pick it up so it’s in front of your thighs. 
3. Push your hips back and lower your torso until you feel a stretch in your hamstrings. Your knees can bend a bit. 
4. Engage your hamstrings to rise. pausing on the way up at knee level for 2 seconds. That's 1 rep.
5. This will add time under tension and enforce a straight spine and braced core.

2B. Pulsing Walking Lunges x 12 reps each side

How to Do It

1. Hold a kettlebell or two dumbbells, then step one leg forward and bend both knees to 90 degrees, to start. 
2. Keep your torso tall and vertical, as many people have a tendency to hinge or lean forward.
3. Before making your next stride, pulse twice in the bottom position. 
4. Push through leading foot to rise. That's 1 rep. Immediately descend into the next rep. 

1A. Heavy Goblet Squat x 10 reps

How to Do It

1. Hold a dumbbell vertically on one end with feet shoulder-width apart, to start. 
2. Hinge at hips and squat down, keeping your chest proud and knees driving out. 
3. Drive through heels to stand. That's 1 rep.

1B. Bodyweight Squat Jump x 10 reps

How to Do It

1. Stand with feet shoulder-width apart, to start.
2. Hinge at hips and lower into a squat. At the bottom, explode up. 
3. Try to use your whole squat depth and vertical jump capability, landing with soft knees for slow eccentrics into your next jump. That's 1 rep.

2A. Dumbbell Romanian Deadlift x 8 reps

How to Do It

1. Hold dumbbells in front of your thighs and push your hips back and bend forward at the hips, to start. 
2. Go as low as you can without your low back losing its position. 
3. Extend your hips as you come back up. That's 1 rep.

2B. Kettlebell Swing x 12 reps

How to Do It

1. Hinge at your hips and bend your knees slightly to grab a kettlebell by the horns, to start.
2. Tilt the kettlebell so it's on the edge of the flat bottom, then pull your lats and shoulders down your back as you hike the kettlebell between your legs.
3. Explosively extend your hips to swing it up to eye level. Focus on powering through your glutes and hamstrings, not your back.
4. Let the kettlebell swing back down via momentum as you hinge at hips, bend knees, and guide it between your legs. That's 1 rep.

2C. Standing Broad Jump x 10 reps

How to Do It

1. Stand with feet hip-width apart, to start. 
2. Swing your arms back as you bend your hips and knees. 
3. Jump as high and as far forward as you can. 
4. Land softly and hold your landing position for three seconds. That's 1 rep.
5. If you don’t have the space to perform reps in a straight line, turn around and jump back and forth.

3A. Dumbbell Bulgarian Split Squat x 8 reps each side

How to Do It

1. Stand lunge-length in front of a bench, and rest the top of your right foot on the bench behind you with dumbbells in both hands, to start.
2. Lower your body until your rear knee nearly touches the floor and your front thigh is parallel to it. Hold the position for desired amount of time.
3. Push through your planted foot to rise. 

3B. Jumping Lunge x 8 reps each side

How to Do It

1. Begin in a split-stance lunge position, bracing your core and keeping your upper body straight, to start. 
2. Lunge down (starting with your right leg) so your knees are at 90 degrees, then jump high in the air and swap leg positions, bringing your back left leg to the front. 
3. Launch straight into the next jump, bending your knees to absorb the impact. If you want to take it to the next level, try using a weighted vest.

1A. Cossack Squat x 8 reps each side

How to Do It

1. Stand with feet very wide apart, holding dumbbells or kettlebells racked at shoulders.
2. Turn your right foot out so the back of the heel is on the floor, toes pointed up. Now squat on your left leg, keeping the left foot glued to the floor and right leg absolutely straight. Don't lean forward.
3. Drive through left foot to stand. That's 1 rep. Perform all reps on one side, then switch.
4. Ensure you open up your hips to maximize mobility before this exercise. Watch a video demonstration here.

1B. TRX Single-Leg Burpee x 8 reps each side

How to Do It

1. Start in a pushup position, and place left foot (laces down) into the strap of a TRX, to start. 
2. Lift your right leg off the floor by 10-12 inches. Perform a pushup, then immediately thrust your right leg in toward your chest, driving hips forward, planting foot on the ground. 
3. Steady yourself on your right leg, stand up straight, then jump up, landing softly. Bend back down at your waist and reverse the motion, jumping back with your right leg, keeping your left off the ground, and bracing yourself as you meet the ground with both hands. That's 1 rep.
4. Perform all reps on one side, then switch.

Perform as a superset for 4 rounds. Rest 2 minutes between rounds.

2A. Rear-Foot Elevated Kang Squat x 8 reps each side

How to Do It

1. Set up as you would for a rear-foot elevated split squat, holding two dumbbells at sides, to start. 
2. Perform a single-leg Romanian deadlift (shown). 
3. At the bottom of the exercise, lower your elevated knee into a traditional single-leg squat, shifting dumbbells back to your sides. Really emphasize the distinct hip hinge before descending into a split squat. 
4. The better you can segment this, the more you’ll attack your posterior chain. Watch a video demonstration here.

2B. TRX Glute Bridge x 15 reps

How to Do It

1. Set a TRX suspension system to a mid-length position, then lie on the floor and place your heels in the strap cradles, to start.
2. Push your arms into the floor as you bend your knees to table top position.
3. Engage your core, glutes, and hamstrings to extend through your hips to bridge up. Lower down with control. That's 1 rep.

Perform as a superset for 4 rounds. Rest 90 seconds between rounds.

3. Dumbbell Rotational Stepup - 3 x 10 reps each side

How to Do It

1. Hold a dumbbell by its end at your chest and stand parallel to a workout bench. 
2. Step your right foot onto the bench, then pivot as you drive through your foot to stand. 
3. Reverse the motion, rotating back to start position. That's 1 rep.
4. Perform all reps on one side, then switch. Watch a video demonstration here.

1A. Eccentric Nordic Curl x 8 reps

How to Do It

1. Kneel on a mat or pad and anchor feet with a bench (or have a partner hold your heels down), to start.
2. Engage your core and glutes, maintain a tall torso, and don't let your low back arch as you slowly lower yourself down toward the ground, slow and controlled for a count of three. 
3. Press your hands into the ground to propel yourself back up to the starting position. That's 1 rep.

1B. Nordic Curl Hip Hinge x 10 reps:

How to Do It

1. From the same setup position described above, optionally hold a weight plate to your chest. 
2. Lean forward at knees to engage your hamstrings, then curl torso toward floor with or without weight. 
3. Use your hamstrings to return to the start position. That's 1 rep.
4. Watch a video demonstration here.