This is a compilation of 10 of the best leg workout exercises at home that you can do with no equipment. These were compiled together from a list of workouts I’ve alternated between following this calisthenics workout routine.
The program is a full-body workout routine that can be done exclusively from home. It’s fantastic for burning off unwanted fat and building lean muscle. Each day of workouts usually consists of about 5 – 6 exercises. Wednesdays are my leg workouts.
Also, the first 5 exercises listed below are from one specific workout routine. It’s best to combine them into a single workout because they’re designed to work your lower body with maximum efficiency and tension. You can learn about that exact leg exercise routine right here. That link will share with you sets, reps, and tutorial videos for the first 5 workouts listed below.
So, below you’ll find 10 of the best leg workout exercises at home that require no equipment at all, assuming you already have a couch, chairs, and stairs or steps of some sort. Steps would be needed for calf raises, and a couch or chair will help you when doing exercises like split squats or hip thrusts.
In all honesty, though, there was a time I had no access to stairs, and I did calf raises on the edge of a toilet seat. You just need to get creative sometimes.
1 – Pistol Squats
Pistol squats can be an incredibly challenging lower body exercise. It’s a tricky movement because, not only does it require a lot of strength, you must also maintain a good balance during the exercise.
If you can’t do a full pistol squat on one leg without losing your balance, then you can do this movement on a bench or a box until you’ve developed enough balance to do one without support.
This exercise works your calves, hamstrings, hip abductors, quads, glutes, and core overall. It’s considered to be one of the best lower body exercises you can do.
2 – Squat Jumps
This is an incredibly powerful workout that is also simple to do. Because squat jumps are plyometric movements, they require that you utilize your muscles to their maximum potential in a very short period of time.
This is considered an aerobic exercise, and therefore it increases your heart rate, while also working your glutes, quads, hamstrings, and hips.
3 – Hip Thrusts
Hip thrusts are an incredible glute workout that also targets your hamstrings to an extent. I didn’t realize just how powerful this exercise was until I started adding additional weight to it week after week.
The best way to do that is by adding a heavier weight plate each week onto your stomach giving yourself additional tension as you lower yourself. When done properly, you’ll definitely feel the burn in your butt!
4 – Bulgarian Split Squats
Bulgarian split squats work your quads, hamstrings, calves, and glutes. Because you’re doing this workout using only one leg at a time, your core is forced to work as well, in order to maintain your balance.
5 – Calf Raises
If you’re looking to build some mass on your calves specifically, then calf raises are probably the best workout for this. No other exercise really targets the calves as well as this one does.
6 – Step-Ups
For this workout, you’ll be stepping up onto a bench or chair. This workout is fantastic for your glutes and it also works your quads and hamstrings nicely. It’s a good exercise for beginners also because there is low risk for injury. It helps you improve balance and develop explosive leg power as well.
To do this exercise, you want to step up onto the bench, and then lower yourself back down. That would be considered one rep.
7 – Single-Leg Romanian Deadlifts
Single leg Romanian deadlifts are great for your hamstrings as well as your glutes. You can begin this exercise by lightly holding onto an object, such as a rail or the edge of a couch. This is for balance. While standing on one leg, lower your body down to the ground. Once you’ve developed sufficient balance with this workout, you can begin by adding weights to your movements.
8 – Walking Lunges
Walking lunges work your hamstrings, quads, hips, calves, glutes, and core. They can help you develop more flexibility while also improving your range of motion. To do this exercise, you would need plenty of space in front of you, such as a walkway or hallway.
Stand straight with your feet shoulder-width apart. Take one step forward until your knees are at a 90 degree bend and your front thigh is parallel to the ground. Then you’d push your back foot forward to a standing position, and repeat the movement, this time with the other leg.
9 – Dumbbell Swings
Because the dumbbell swing is a compound movement, it activates many muscle groups, such as the hamstrings, quads, glutes, traps, shoulders, chest, and abs.
This movement is known best as the kettle bell swing, but as long as you have any kind of weight, you can do this. I personally do it using a dumbbell, and if you don’t have that, you could even use a gallon of water.
You’d stand with your feet at shoulders’ width and make sure your toes are pointed at a slightly outward angle. You’d then squat down and bring the weight between your legs. Stand up and swing the weight up to about your chest height, then lower back down to the squat position.
While it looks like a workout that might hurt your back, when done correctly, this is actually a very safe movement that should cause little to no aggravation at all.
10 – Ankle Hops
Ankle hops are a great workout to help build your calves and it’s a plyometric exercise. This may rival calf raises as the best exercise you can do to build the calves.
You should keep your legs relatively straight as you’re not working your glutes, quads, or hamstrings. This exercise requires that you jump up repeatedly to train your calves to be more explosive.
Best Home Leg Workouts In Summary
These are 10 powerful leg workouts that can be done at home with no equipment. All you need is enough space in which to perform these, and as long as you have a couch, and some steps or a staircase, you’re good to go. The couch and staircase would be specifically for the calf raises, Bulgarian split squats, and hip thrusts.
When combined with a solid full-body home workout routine, these exercises can truly help sculpt your lower body to be stronger and more defined.
Click here to learn about the full-body calisthenics workout routine where you’ll find all of these exercises with complete instructions for reps, sets, and rest times. All workouts from this program can be done from home with minimal equipment.
If you’d like to learn more about the specific exercises included in this full-body calisthenics routine, then click here.
Calisthenics combined with proper eating can do wonders for your body and help you get into the best shape of your life. This specific program helped me to strip off 15 pounds of unwanted fat while building lean muscle in only 3 short months. I’d say 80% of that is due to the nutrition protocol while the other 20% is the workouts. Everything is laid out in detail in the program, so there is no guesswork involved on your end.
I hope you found this article to be helpful. If you have any questions at all regarding any of these routines, or if you’d like to share any of your own leg workouts, I’d love to hear from you. Please leave any comments or questions below and I’ll make sure to get back to you as soon as possible. Thanks so much for reading!