Want to really work your legs? Here are some of the best leg exercises you can do at home, targeting your quads, glutes, hamstrings, calves, abductors and everything in between, and improving definition whilst burning fat and building some muscle, too.


Want to move fast? Jump to the right section below.

  1. Full Squats
  2. Squat Jumps
  3. Calf Raises
  4. Mountain Climbers
  5. Walking Lunges with Dumbbells
  6. Deadlifts

Full Squats

Man doing squats in his home

Squats should be included in all leg workout plans, and are a really simple option for leg exercises you can do at home. They support all fitness goals, including strength training, muscle building, toning and weight loss. When looking to define and strengthen your glutes, hamstrings and calves, squats are the best choice.

Test your stamina and hold the squat position for at least 30 seconds, or incorporate free weights into the exercise, such as holding dumbbells in each hand or place a weighted barbell on the back of your shoulders and squat.

Squat Jumps

woman outside doing squat jumps

Squat jumps are slightly more challenging than the original squat and highly effective in toning and burning fat. If you’ve never done a squat jump before, lower your body so you’re in the squat position and then jump. Land with soft knees and go straight into the next squat.

Complete 3 sets of 8-12 repetitions of this exercise.

Calf Raises

Close up calf raises

Calf raises are another fantastic leg exercise you can do at home. They're a perfect exercise to help with toning and adding definition to your legs, as well as strengthening your gastrocnemius and soleus muscles.

Calf raises are simple to do. Simply stand in an upright position, raise your heels so you’re on your tiptoes and hold the position for a few seconds before returning to the starting position. You can place your hands on the wall for support.

Complete 3 sets of 8-12 repetitions of this exercise.

Mountain Climbers

person doing toning exercise in a home gym

Mountain climbers carry a variety of benefits, including improving your cardiovascular health and lower body strength. They also help to improve your mobility, which will have a positive impact on your joints. This makes them one of the best leg exercises you can do at home.

Mountain climbers work on your glutes, quads, abductors, adductors, hamstrings, calves, abs and shoulders. To do mountain climbers, begin in the push-up position keeping both arms and leg straight. Bend one knee and move it towards your chest. Extend this leg back to the starting position and bend your other knee bringing it towards your chest. Continue this movement on both legs for 30 seconds. Once you’re in a routine, pick up the speed.

Complete 3 30-second sets of this exercise.

Walking Lunges with Dumbbells

Woman doing walking lunges at home

Walking lunges, and lunges in general, are another effective leg exercise you can do at home. Not only do they add definition to your lower body, but they strengthen your muscle tissue and core.

Walking lunges using dumbbells can further enhance your lower body strength – namely your legs. This exercise can strengthen your skeletal muscle and improve your stability.

If you find yourself getting bored doing lunges, try reverse lunges or complete lunge exercises on an aerobic step platform. You can also lunge using free weights such as dumbbells, kettlebells and barbells.

Complete 3 sets of 8-12 repetitions on each leg for this exercise.

Deadlifts

person about to do a deadlift with a barbell

Although deadlifts are commonly used for muscle building and strength, they are also an effective exercise for fat burning and toning. Deadlifts can improve your body posture and strengthen your core by targeting the large muscle groups in this area.

To complete deadlift exercises, begin in the squat position with anything heavy: dumbbells, a weighted barbell, anything you can find really, placed on the floor in front of you. Keeping your head up and hips low, hold onto the weight with both hands and lift to the stand-up position. Make sure your arms are kept straight and your back is flat. Pushing your hips back, begin lowering the barbell back to the floor, bending your knees.

Complete 3 sets of 8-12 repetitions of this exercise.


Before beginning any exercise or nutrition program, consult your physician, doctor or other professional. This is especially important for individuals over the age of 35 or persons with pre-existing health problems. Exercise.co.uk assumes no responsibility for personal injury or property damage sustained using our advice.

If you experience dizziness, nausea, chest pain, or any other abnormal symptoms, stop the workout at once and consult a physician or doctor immediately.