Last Updated on July 1, 2020
This home leg workout is a great way to burn calories and sculpt lean, toned legs from the comfort of your own home.
If those kinds of results sound good to you and if you like convenience, you’re going to love this leg workout.
It’s quick and uses basic moves that work well at home.
You don’t need any fancy equipment either. Simply use a set of dumbbells. Or you can also do the bodyweight leg exercises at home too if you don’t have dumbbells.
This is what the exercises in this home leg workout look like.
Are you in?
Here’s what the leg home workout looks like.
Pin this Home Leg Workout to Pinterest so you’ll have it forever
HOME LEG WORKOUT INSTRUCTIONS
Here’s how to do this home leg workout…
- First, warm up with some light cardio and leg stretches. For cardio at home try jumping jacks or high knees. You can also go for a 5-minute walk or bike ride before you stretch.
- For leg stretches, sign up as a VIP. As a VIP you’ll get a free downloadable stretch guide and over a dozen+ other free resources, too.
- After you’re warmed up, you’re ready to begin.
- Start with the first exercise and repeat it 15 times. After you’re done, quickly move on to the next leg exercise.
- After you’ve finished all of the exercises you’ve done 1 set or round. Do 3 full sets of all the exercises to complete this leg workout.
- After you’re done, cool down with some leg stretches and you’re all set.
After you’re done rocking these leg exercises, leave me a comment and let me know if you felt the burn.
Best Leg Exercises for Women
Ball Leg Lifts
Lie with your hips across a stability ball. Use your arms to prop yourself up. This is your start position. Squeeze your glutes as you lift your legs up off the floor as far as you can. Lower your legs back down to the start position to complete one rep.
Ball Tucks
Lie with your back on the floor with your feet on a stability ball. Keeping your core tight, lift your hips up off the floor. This is your start position. Use your legs to roll the ball in towards your butt as far as you can. Next, reverse the movement, rolling the ball back to the start position to complete one rep.
Donkey Kicks
Start on all fours, with your hands stacked directly under your shoulders and your knees directly under your hips. This is your start position. Keep your leg bent, push a flexed foot up towards the ceiling as far as you can. Squeeze your glutes at the top of the movement. Your back should remain perfectly still in a neutral spine with your hips square to the floor. Reverse the movement and return just short of the start position to complete one rep. Complete the same number of reps with both legs to complete one set.
Ballet Leg Lifts
Stand with one foot firmly planted on the ground. Point your other leg’s toe down towards the ground, then turn the knee out to the side as far as you comfortably can. Next, lift your turned out leg backward. This is your start position. To begin the exercise, pulse your leg up and down, quickly racking up reps. You should feel your outer thigh/hip/booty start to burn. When you’re done, switch legs and do the same number of reps with your other leg to complete one set.
Bridge
Lie on your back with your feet planted flat on the floor shoulder width apart. Rest dumbbells (or barbell) across your hips. This is your start position. Squeeze your abs and glutes, then lift your butt up and off the floor until your body forms a straight line. Lower back down to the start position to complete one rep.
Crossover Extensions
Get on your hands and knees. Extend one leg out to the side with your toe pointed. This is your start position. Exhale and slowly lift your leg up and across your body towards the opposite side. Inhale and return to the start position to complete one rep. Do as many as you can until you feel the burn. Once you feel the burn do 5 more then stop. Complete the same number of reps with your other leg to complete one set. Tip: Keep your hips square and even during the movement.
Curtsey Lunge
Stand holding a pair of dumbbells, with your feet shoulder width apart. This is your start position. Cross one leg back behind you as you lower down into a curtsey. Push up to the start position then repeat the curtsey on the opposite side. Do the same number of reps with both legs to complete one set.
Deadlift
Stand holding dumbbells (or barbell). Your feet should be slightly narrower than shoulder-width apart. This is your start position. Bend at the waist lowering your chest towards the floor, while keeping your back neutral. Keep your legs straight but not locked. Your butt will naturally go backward. Don’t arch or round your back. Lower down as far as you can while keeping the weights in close to your legs. Exhale and lift your chest back up to the start position to complete one rep.
Firehydrants
Start in an all-fours position with your wrists and knee stacked under your shoulders and hips. Your back should be parallel to the ground, not arched or bowed downward. Keeping your hips square to the floor, raise one knee up and out to the side, until your inner thigh is parallel to the ground. Hold for a count then return to the start position to complete one rep. Complete the same number of reps with your other leg to complete one set.
That’s it for this home leg workout. I hope you liked it! If you like it, please let me know in the comments.
Don’t forget to sign up for my Newsletter below so you’ll be the first to know when a new workout drops on my site. Use the form below to sign up.
I’ll see you next time.
Your Coach and Biggest Cheerleader –
xo
P.S. If you liked this workout you’ll love my Mind Right, Body Tight® Weight Loss Workout program.
It’s the easiest, yet most effective workout program I’ve ever made. Check it out and get started here.
Great workout! I warmed up with one of your 20min HIIT Workouts then followed with this leg workout…I’m drenched lol…thanks so much Christians ?
You’re welcome xo