Get Leg Day in at Home With This At-Home Leg Workout

Get Leg Day in at Home With This At-Home Leg Workout

Strengthen your legs, build muscle, and work on your range of motion with this bodyweight leg workout at home. All you need to effectively train and strengthen your legs is you… and a few feet of floor space.

Bodyweight exercises are some of the most functional, real-to-life moves you can include in your training. When you get up off the couch, sprint to catch a bus, or take the stairs, what load are you moving? Your body weight. Bodyweight leg workouts can be a legit challenge, no matter your fitness level and abilities!

So if you’re trying to strengthen your lower body at home, try this bodyweight leg workout. It starts off with low-intensity activation and mobility drills, hits some power-boosting plyometric moves and muscle-building strength exercises, and then finishes off with some recovery-promoting leg stretches.

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1. Leg circles

  • Lie face up with your legs extended in front of you, toes pointed, and your arms by your sides, palms down. Engage your core and press your lower back into the floor.
  • Raise one leg straight up toward the ceiling.
  • Move your raised leg in large, controlled circles —10 clockwise, and then 10 counterclockwise.
  • Lower your leg to the floor and repeat with your other leg.
  • That’s one set. Perform two, resting 30 seconds between them.

 

2. Clamshell

  • Lie on your right side with your feet and hips stacked, knees bent 90 degrees, head resting on your right arm.
  • Draw your knees in toward your body until your feet are in line with your hips. Place your left hand on the floor in front of you for stability.
  • Keeping your abs engaged and feet together, raise your left knee as high as you comfortably can while keeping your feet together and your right hip on the floor.
  • Pause, squeezing your glutes at the top of the move, and then slowly lower your left knee.
  • Do 10 reps, and then repeat on your other side.
  • Perform two sets of 10 reps per side. Rest 30 seconds between sets.

 

3. Glute bridge

leg workout at home - glute bridge

  • Lie face up on the floor with your knees bent, feet flat, and your arms by your sides (your fingertips should almost touch your heels). Brace your core and press your lower back into the floor.
  • Squeeze your glutes and drive through your heels as you raise your hips so that your body forms a straight line from your knees to your shoulders.
  • Keep your head on the floor and eyes focused on the ceiling.
  • Pause, and then lower your hips back to the floor.
  • Perform 2 sets of 15 to 20 reps. Rest 30 seconds between sets.

 

4. Sumo squat tap

leg workout at home - sumo squat tap

  • Stand with your feet slightly wider than shoulder-width apart, toes angled outward.
  • Reach your arms straight overhead. This is the starting position.
  • Keeping your chest up, back flat, and arms straight, push your hips back and squat down until your thighs are at least parallel to the floor, touching the floor between your legs with your hands.
  • Press through your feet to return to the starting position.
  • Perform two sets of 15 to 20 reps. Rest 30 seconds between sets.

 

5. Star jump

leg workout at home - star jump

  • Start in a quarter-squat position with your back flat, feet together, and palms touching the sides of your lower legs.
  • Jump up, raising your arms and legs out to your sides so that your body forms an “X” in the air.
  • Land softly with your feet together and immediately lower yourself back into the starting position.
  • Perform three sets of 15 to 20 reps. Rest 30 seconds between sets.

 

6. Holmsen screamer lunge

at home leg workout - holmsen screamer lunge woman

  • Step back with your right leg into a reverse lunge, lowering your body until both knees are bent about 90 degrees (don’t let your back knee touch the ground). Keep your right arm forward and your left arm back, elbows bent, in a running pose. This is the starting position.
  • Jump explosively into the air, driving your right knee up as high as possible while keeping your left leg straight and switching your arms.
  • Land softly on your left leg and return to the starting position.
  • Do 10 to 15 reps, switch legs, and repeat. That’s one set. Do three, resting one minute between them.

 

7. Bulgarian split squat

  • Stand facing away from a couch or sturdy chair, and place the top of your right foot on the seat behind you.
  • Keeping your torso upright, lower your body as far as you comfortably can. Try to get your left thigh parallel to the floor (but don’t let your right knee touch it).
  • Pause, and then push through your left foot to return to the starting position.
  • Do 8 to 12 reps, switch legs, and repeat. That’s one set. Do three, resting 60 seconds between sets.

 

8. Lateral squat

leg workout at home - lateral squat

  • Stand with your feet double shoulder-width apart with your arms by your sides
  • Keeping your left leg straight, bring your hands together in front of your chest as you shift your weight to your right leg and push your hips back, lowering your body as far as you can.
  • Pause, and then return to the starting position. Repeat to your other side.
  • Do two sets of 16 to 24 reps (8 to 12 per side). Rest 30 seconds between sets.

 

9. Low lunge

leg workout at home - Anjaneyasana Low Crescent Lunge Yoga52 Brent Laffoon

  • Start in a lunge position with your left foot forward.
  • Drop your right knee to the floor.
  • Reach behind you and grab your right foot with your right hand. If you can’t reach using your hand, wrap a towel or strap over the top of your foot and grab onto that.
  • Gently pull your right foot toward your hips to stretch your right hip.
  • Hold for 30 seconds, switch legs, and repeat.
  • Do two 30-second holds per side.

 

10. Reclined 1/2 pigeon

leg workout at home - reclined half pigeon

  • Lie on your back on the floor and bend both knees. Cross your right ankle on top of your left knee.
  • Wrap your hands behind your left thigh and gently pull it toward your chest. You can also press your right elbow into your right knee to deepen the stretch in your hips.
  • Hold for 30 seconds, switch legs, and repeat.
  • Do two 30-second holds per side.

Want more moves like these? Try an Openfit Live class today!

About

K. Aleisha Fetters is an experienced nutrition and fitness writer and Certified Strength and Conditioning Specialist. She has written for print and online publications including TIME, Women’s Health, Men’s Health, Runner’s World, SELF, SHAPE, U.S. News & World Report, Weight Watchers, Men’s Fitness, Yahoo! Health, Furthermore by Equinox, Cosmopolitan, Daily Burn, and Girls Gone Strong. Follow her on Twitter.