If you think you need weights for a good lower-body burn, let the dumbbells off the hook. This home leg workout will leave you too sore to get up off the couch tomorrow (promise!) — and it doesn’t require any equipment.
By incorporating a variety of exercises — including jumps, isometric holds, and single-leg moves — this programme challenges every muscle from your glutes to your calves.
The best part of all, though: Whether you want to get stronger, develop power, or build lean muscle, this sweat sesh is easy to customize to match your fitness goals.
Want more cardio? Focus on the squat and lunge variations below that involve jumping. Amped to build strength? Perform each move slower, like you’re moving through peanut butter. Focused on feeling super powerful? Do a jumping move right after an isometric hold (like squat jumps after an static squat).
Whatever you want your home leg day to look like, I’m about to prove to you that bodyweight exercises can leave you feeling like jelly.
Of course, though, if you have looped resistance bands or weights at home, you always can use them to up the challenge of any of these movements even further.
Time: 20–30 minutes
Equipment: workout mat (optional)
Good for: lower body (glutes, hamstrings, quads, calves)
Instructions: Select six to 10 exercise. Perform the indicated number of reps, then rest for 15 seconds before continuing on to the next. After completing all movements, rest for 60 seconds. Then, repeat the entire circuit for two to five total rounds.
1. Skaters
Good for: entire lower body, core, cardio
How to: Start standing on right foot at far right end of mat with left leg bent, left foot lifted and crossed behind right leg, left arm bent and crossed in front of body, right arm behind back, and torso tilted slightly forward. Hop to left end of mat, switching arms and legs to mirror move on opposite side. Hop back to start. That’s one rep. Complete 5 to 8 on each side, then rest for 15 seconds and continue to your next move. (Remember, you’re doing 6 to 10 total.)
READ MORE: This 15-Minute Full-Body Workout Is Perfect For Beginners
2. Jumping Split Squat
Good for: entire lower body, core, cardio
How to: Start in split squat with torso upright, right leg forward and left leg back, both bent at 90 degrees. Left arm should be bent in front of chest, with right arm extended behind body. Engage abs and drive through right heel to jump up into the air with straight legs, switching arm and leg positions to land softly back into a split squat with left leg and right arm forward this time. Reverse movement to return to start. That’s one rep. Complete 5 to 8, then rest for 15 seconds and continue to your next move. (Remember, you’re doing 6 to 10 total.)
3. Squat Pulses
Good for: entire lower body
How to: Start in a squat position with feet shoulder-width apart and hands clasped in front of chest. Push through heels to raise hips and glutes up a couple of centimetres, then lower back to start. That’s one rep. Complete 8 to 15 (or 5 to 8 slowly), then rest for 15 seconds and continue to your next move. (Remember, you’re doing 6 to 10 total.)
4. Squat Jump
Good for: entire lower body, core, cardio
How to: Stand with feet parallel and shoulder-width apart, arms at sides. Engage core and push hips back as if lowering into a chair while simultaneously reaching arms forward until clasped at chest height. Press knees outward, distribute weight evenly through feet, and keep chest up and spine straight. When thighs are parallel with the floor, press through feet to straighten legs and jump into the air. (Swing extended arms behind body as feet leave the ground.) Land in a squat position. That’s one rep. Complete 5 to 8, then rest for 15 seconds and continue to your next move. (Remember, you’re doing 6 to 10 total.)
5. Single-Leg Deadlift
Good for: glutes, hamstrings, core
How to: Start standing with legs together, weight on left leg, left arm extended out to side for balance, and right arm pointed straight down toward floor. Engage abs and slowly lean forward, extending right leg straight back behind body and lowering torso until both are parallel to floor and right hand is almost touching it. Drive into left heel to return to start position. That’s one rep. Complete 8 to 15 (or 5 to 8 slowly) per side, then rest for 15 seconds and continue to your next move. (Remember, you’re doing 6 to 10 total.)
6. Side Leg Lifts
Good for: glutes, core
How to: Start by lying on right side, feet flexed. Put left hand on floor in front of chest to stabilize the body. Keep body in a straight line, tailbone tucked. With left foot flexed and leg straight, lift leg toward the ceiling without rolling hips backward, then return to start. That’s one rep. Complete 8 to 15 (or 5 to 8 slowly), then rest for 15 seconds and continue to your next move. (Remember, you’re doing 6 to 10 total.)
7. Sumo Squat
Good for: quads, glutes, hamstrings
How to: Stand with heels shoulder-distance apart, then turn toes open slightly. Gently clasp hands in front of chest, or, if you have one, hold a weight in front of hips with straight arms. Without moving arms, bend knees, reach hips back, and lower down into a squat until thighs are parallel with floor. Pause at the bottom for two seconds, then drive into heels to return to standing. That’s one rep. Complete 8 to 15 (or 5 to 8 slowly), then rest for 15 seconds and continue to your next move. (Remember, you’re doing 6 to 10 total.)
8. Lateral Lunge
Good for: entire lower body
How to: Start standing sideways at the bottom of mat with feet under hips and arms by sides. Take a large step out with right leg, sit hips back, and bend right knee until right thigh is parallel to floor while left leg remains straight, toes of both feet facing forward. Push through right heel to return to start. That’s one rep. Complete 8 to 15 (or 5 to 8 slowly) per side, then rest for 15 seconds and continue to your next move. (Remember, you’re doing 6 to 10 total.)
READ MORE: This 30-Minute Workout Is The Perfect Balance Of Strength And Cardio
9. Staggered-Stance Deadlift
Good for: entire lower body, core
How to: Start standing with right leg straight and left foot back, slightly outside of left hip, arms extended with hands clasped in front of body. Keep toe in line with heel of front foot, left heel high. Push hips back, weight on front leg, and softly bend over right leg until hamstring stretches, torso is parallel to floor, and fingertips are in front of shin. Return to standing. That’s one rep. Complete 8 to 15 (or 5 to 8 slowly) per side, then rest for 15 seconds and continue to your next move. (Remember, you’re doing 6 to 10 total.)
10. Bulgarian Split Squat
Good for: entire lower body, core
How to: Start standing tall with right foot forward and left back (as if standing on railroad tracks), top of left foot resting on a box or step and hands on hips. Shift weight into front right foot, engage core, keep torso upright, and bend at both knees to lower body until back knee hovers just above floor or gently taps it. Press through right foot to straighten legs and return to start position. That’s one rep. Complete 8 to 15 (or 5 to 8 slowly) per side, then rest for 15 seconds and continue to your next move. (Remember, you’re doing 6 to 10 total.)
11. Down Up Squat
Good for: entire lower body, core
How to: Start kneeling on floor with arms crossed in front of chest. Keep hips level and stand up into a squat with right foot followed by left. Reverse the movement to return to start. That’s one rep. Complete 8 to 15 (or 5 to 8 slowly), then rest for 15 seconds and continue to your next move. (Remember, you’re doing 6 to 10 total.)
12. Curtsy Lunge
Good for: entire lower body, core
How to: Start standing with feet under hips and arms clasped in front of chest. Engage core, lift right foot off the floor and take a big step back and to the outside of left foot. Then bend at knees until right knee taps floor behind left foot; keep right heel high. Drive through left heel to reverse the movement and return to start position. Repeat on the other side. That’s one rep. Complete 8 to 15 (or 5 to 8 slowly), then rest for 15 seconds and continue to your next move. (Remember, you’re doing 6 to 10 total.)
13. Isometric Squat
Good for: entire lower body
How to: Start standing with feet shoulder-width apart and hands at sides. Simultaneously bring hands to clasp in front of chest while pushing hips back and bending knees until thighs are parallel to floor. Hold for 30 seconds, then rest for 15 seconds and continue to your next move. (Remember, you’re doing 6 to 10 total.)
14. Squat To Alternating Curtsy Lunge
Good for: entire lower body, core
How to: Start standing with feet parallel and shoulder-width apart, arms at sides. Engage core and push hips back as if lowering into a chair while bring hands to clasp in front of chest. Keep torso upright and spine straight, push knees outward, and distribute weight evenly through feet. When thighs are parallel with the floor, press through feet to reverse the movement. When halfway up, take a big step back and over to the left with right foot. Then, bend at knees until right knee taps floor behind left foot. Drive through feet to reverse the movement and repeat on left side. That’s one rep. Complete 8 to 15 (or 5 to 8 slowly), then rest for 15 seconds and continue to your next move. (Remember, you’re doing 6 to 10 total.)
READ MORE: 22 Resistance Band Exercises To Tone Your Entire Body
15. Alternating See-Saw Lunge
Good for: entire lower body, core
How to: Start standing with feet under hips and hands at sides. Engage core and take a big step back with left foot. Bend both legs to 90 degrees. Then, push through feet to reverse the movement and step left foot forward, again lowering into a 90-90 lunge. Drive through left foot to return to start. That’s one rep. Complete 8 to 15 (or 5 to 8 slowly) per side, then rest for 15 seconds and continue to your next move. (Remember, you’re doing 6 to 10 total.)
16. Standing Glute Kickback
Good for: glutes
How to: Stand with weight on right foot and left leg long behind body with toes pointed and resting lightly on floor. Bend right knee slightly and hinge at hips to lower torso forward slightly. Clasp hands in front of body. This is your starting position. Engage through left glute to kick straight left leg back and up until nearly parallel with floor. Slowly and with control, reverse the movement to return to start. That’s one rep. Complete 8 to 15 (or 5 to 8 slowly) per side, then rest for 15 seconds and continue to your next move. (Remember, you’re doing 6 to 10 total.)
17. Single-Leg Glute Bridge
Good for: glutes, hamstrings
How to: Start lying on back with arms at sides, right knee bent, foot flat on the floor, and left leg bent at 90 degrees and lifted into air so sole of sneaker faces ceiling. Squeeze glutes to lift hips off the floor until body forms long line from knee to shoulders, then lower. That’s one rep. Complete 8 to 15 (or 5 to 8 slowly) per side, then rest for 60 seconds and repeat your entire circuit for 2 to 5 total rounds.
This article was originally published on www.womenshealthmag.com
