You do not need a gym to build strong legs. With the right exercises, you can get a full leg workout at home.
These exercises target your lower body muscles and will even give your core a good workout.
Here’s a 12-exercise leg workout that you can try at home, with variations depending on your fitness level.
Why Leg Workouts Matter
Leg workouts are important for building muscle, burning calories, and maintaining balance.
Training your legs also boosts your metabolism and can improve bone density, muscle mass, and overall strength.
Studies show that exercises like squats and lunges not only help you physically but can also improve brain health and memory.
12 Effective Leg Exercises
- Lateral Band Walks
10 reps per leg
Place a resistance band between your knees and ankles. In a squat position, step to the side with one foot and then bring the other foot in to meet it. Repeat in both directions.
Great for warming up your glutes and stabilising your hips and knees. - Banded Side Lunge
3 sets of 6 reps per leg
Stand on a resistance band, step to the side into a deep lunge, then push back to the starting position.
Works your hips and thighs and is great for sports that require quick lateral movements. - Squat to Shoulder Press
3 sets of 6 reps
Stand on a resistance band, squat down, then explode up and press overhead.
A full-body exercise that engages your legs, glutes, back, shoulders, and core. - Dumbbell Step-up with Knee Raise
10 reps per leg
Place one foot on a bench or step, then step up while raising your opposite knee to hip height.
Targets your legs and glutes with a low-impact movement that’s great for knee health. - Bulgarian Split Squat
10 reps per leg
Place one foot on a bench behind you, then lunge down with your front leg.
Excellent for building leg strength and muscle balance. - Goblet Squat
2 sets of 12 reps
Hold a dumbbell at chest height and squat down, keeping your chest up and back straight.
Works your legs, hips, and core with a full range of motion. - Calf Raises
3 sets of 12 reps
Stand with the balls of your feet on a step and raise your heels as high as you can.
Strengthens your calves and ensures you’re training the entire lower leg. - Pistol Squat
3 sets of 6 reps
Stand on one leg and squat down while keeping the other leg lifted in front.
Improves hip mobility and stability and is great for daily functional strength. - Standing Long Jump
3 sets of 6 reps
Squat down and jump forward as far as you can.
Develops explosive power and strengthens your lower body muscles.
These exercises are designed to target all of the major muscles in your legs and help you build strength, stability, and power.
Remember, you can adjust the intensity by adding weights or doing more reps as your fitness improves.
