The 9 best bodyweight leg exercises to do at home

Whether the squat rack in the gym is taken or the gyms are closed, if you’re building your leg muscles at home we’ve got the information and no-equipment leg exercises you need to get the job done.

When you’re looking to build big, powerful legs, there are 4 muscle groups you need to get to know:

• Hamstrings (the back thigh muscles)

• Quadriceps (the front thigh muscles)

• Abductors (the inner thigh muscles)

• Calves (the muscles at the back of your lower legs)

While your glutes aren’t technically part of your legs, they’re an integral part of your lower body. For that reason, many of the bodyweight leg exercises below will also build your glutes.

The benefits of leg workouts

Building strong, powerful legs is about more than just looking great in a pair of shorts. Developing your leg muscles has a direct benefit on your daily movement patterns and mobility. Walking to work, sitting on the toilet, bending down to pat a dog – the muscles in your legs are crucial to making all those things happen.

Bonus: because you’re activating such big muscle groups when you work your legs, you’ll also be burning fat during your workouts.

There’s no need to seek out a different routine based on your sex. Leg workouts for women and leg workouts for men can be exactly the same. Even if you’re only looking to tone your legs at home, building muscle is the best way to achieve the lean muscle definition you’re after.

How to build leg muscles at home

To build your legs with bodyweight exercises, you need to utilize a muscle-building principle called progressive overload. In order to build bigger muscles, you need to continuously challenge those muscles so that they are forced to get stronger.

You’ll need to use progressions (harder versions of the exercise) and repetition to achieve progressive overload when you’re working your legs with bodyweight exercises.

Once you can complete 15–20 reps of the beginner leg exercises listed below, we recommend introducing some of the intermediate and advanced exercises to your at-home leg day.

You can also increase the intensity of most of these exercises by making use of some weighted household objects. While you may not have a kettlebell lying around, a backpack filled with books or a sack of oranges can become weight training tools – get creative!

Tips for the best lower-body workout at home

Before you dive into your leg workout, keep these simple tips in mind to boost your results and stay safe.

Stay hydrated: Drink water before, during and after your workout to keep your joints moving smoothly and help your body function at its best.

Wear the right gear: Choose comfortable, breathable clothing that helps wick away sweat, and make sure your shoes give good support.

Create a safe space: Clear the area around you (you don’t want to put a foot through the TV) and use an exercise mat to improve grip and protect your body from impact.

These small steps can make a big difference in your performance, enjoyment of training and recovery. Your next step? Warming up.

A warm-up for your bodyweight leg workout

Get your body ready for action with this quick and easy warm-up. It'll get your muscles firing and help prevent injury.

1. March in place: Lift your knees high and swing your arms for 60 seconds to get your blood pumping.
2. Leg swings: Hold onto a chair or wall and swing your right leg forward and back for 30 seconds to loosen your hips. Switch and repeat with your left leg.
3. Bodyweight squats: Do 10 slow squats, focusing on form to engage your quads, hamstrings and glutes.
4. Lunges: Step forward into a lunge for 5 reps on each leg to activate key muscles.

Now you’re ready for a strong workout.

The best beginner bodyweight exercises to build your legs

Start with these bodyweight leg exercises if you’re a beginner. Once you can easily complete 15-20 reps of each exercise with a full range of motion, it’s time to add weight or move on to the intermediate and advanced exercises below.

Bodyweight squats

The essential lower-body strength move, squats work your glutes, quads, and hamstrings. Here’s how to do them:

• Start with your feet shoulder-width apart and your chest up. Brace your core.

• Bend your knees and drive your hips back and down, keeping your chest up and back straight as you do.

• Drive through your feet to return to standing.

Make squats harder with weights: Hold weights as you squat – either over each shoulder or in front of your chest.

Bodyweight lunges

Lunges are a killer quad exercise that also hit your glutes and hamstrings. Here’s how to do them:

• Take a large step forward. You want your legs far enough apart that both knees form 90-degree angles when you lunge.

• Put your hands on your hips, engage your core and lock in a neutral torso and head.

• Drop your back knee toward the floor, only lowering to the point you feel comfortable.

• Keep the bulk of your weight in your front leg and use your back leg to maintain balance.

• With your weight focused on your front foot, drive back up to standing.

• Repeat on the opposite side.

Make lunges harder with weights: Hold weights as you lunge – either over each shoulder or in front of your chest.

Bodyweight glute bridge

Strong glutes make building your legs easier, so make sure to include glutes bridges as part of the leg exercises you do at home. Here’s how to perform a glute bridge correctly:

• Lie on your back with your knees bent and your feet on the floor about hip-distance apart.

• Brace your core, squeeze your glutes and push through your heels to lift your hips into the air. Try to make your body a straight line angling down from your knees to your shoulders.

• Hold the bridge for a couple of seconds before lowering back down.

Make glute bridges harder with weights: Use both hands to hold a weight on your pelvis while you complete the exercise. Keep your upper arms on the ground for stability.

The best at home intermediate and advanced bodyweight leg exercises

Ready to take it up a notch? These exercises will help you to achieve progressive overload so that you can continue to build your legs without weights as you get stronger.

Bodyweight reverse lunges

Unlike regular lunges, which target the quads, the reverse lunge puts the focus on your hamstrings and glutes. Here’s how to do them:

• Take a large step backward.

• Put your hands on your hips, engage your core and lock in a neutral torso and head.

• Lower your hips and drop your back knee towards the ground. Only drop as low as you can while maintaining stability.

• Keep the bulk of your weight in your back leg and use your front leg to stabilize.

• With your weight focused on your front foot, drive back up to standing.

• Repeat on the opposite side.

Make reverse lunges harder with weights: Hold weights as you lunge – either over each shoulder or in front of your chest.

Bodyweight lateral lunges

Get your abductors and quads firing with some lateral lunges. Here’s how to do them:

• Take a step to the left, so that your feet are just wider than shoulder-width apart.

• Bend your left knee and push your hips back.

• Descend as low as you can while keeping your back straight and chest up.

• Press through your left foot to return to standing.

• Repeat on the opposite side.

Make lateral lunges harder with weights: Rest a weight on each shoulder.

Bodyweight Bulgarian split squat

Work your quads, calves, hamstrings and build unilateral strength with Bulgarian split squats. Here’s how to do them:

• Position a chair, low table or bench behind you. Take a long step backward with your right leg and carefully place the front of your foot on the object.

• Keeping your torso upright, bend your right knee and lower your body towards the ground.

• Push through your front foot and straighten your legs to return to a standing position.

• Repeat on the other side.

Make Bulgarian split squats harder with weights: Hold a weight in each hand and keep your arms by your sides.

Single-leg glute bridge

When regular glute bridges no longer make your butt burn, give the single-leg version a try. Here’s how to do it:

• Lie on your back with your knees bent and your feet on the floor about hip-distance apart.

• Raise one leg off the ground, squeeze your glutes and push through the foot on the floor to drive your hips up.

• Repeat on the other side.

Make a single-leg glute bridge harder with weights: Use both hands to hold a weight on your pelvis while you complete the exercise. Keep your upper arms on the ground for stability.

Squat jump tucks

Build powerful quads, calves, glutes and hamstrings by adding squat jump tucks to your lower-body workouts. This is how to perform them correctly:

• Keep your feet shoulder-width apart, chest up and your core switched on.

• With your weight in your heels, sit your bum back and down into a squat position.

• When your quads are parallel to the ground, drive through your feet to spring up out of the squat.

• As you jump off the ground, lift your knees up towards your chest while keeping your core tight. (It’s OK if you can’t get them very high to begin with!)

Jump lunges

Jump lunges will develop your glutes, hamstrings, calves and quads while providing a great cardio workout. Here’s how to do them:

• Sink into a deep lunge.

• Lean forward slightly and engage your core.

• Drive through your feet and jump upwards, changing the position of your legs in the air.

• Land as softly as you can and sink immediately into another lunge.

• Repeat the movement.

FAQs on leg training at home

Still have questions about working your legs without hitting the gym? We’ve answered some of your most common questions so you’re set to get real results.

Which exercise is best for your legs at home?

Bodyweight squats are a fantastic starting point for building leg strength at home. They target your quads, hamstrings and glutes, giving you a solid foundation.

Squats are simple, require no equipment, and can easily be modified to become harder as you get stronger. Once you're comfortable, you can add progressions like jump squats or weighted squats using household items.

If you're looking for a complete leg workout, mix squats with lunges and glute bridges to hit all the key muscle groups.

How can seniors make their legs stronger?

If you’re a senior looking to strengthen your legs, focus on exercises that promote stability and balance, such as seated leg lifts and bodyweight squats.

If you have joint issues, glute bridges are a great exercise for building lower-body strength without putting pressure on your knees.

Start slowly, using a chair or wall for support if needed. Consistency is key – doing these exercises a few times a week will gradually improve leg strength, mobility and your confidence in daily movements.

How do you tone up legs fast?

To tone your legs quickly, focus on compound exercises that target multiple muscle groups at once. Squats, lunges and jump squats are great for building muscle definition while also burning fat.

Incorporate explosive movements like jump lunges or squat jump tucks to really challenge yourself.

But don’t forget, toning is about both building muscle and reducing body fat, so your diet is going to be just as crucial to getting results.

How can you build leg strength without weights?

No weights? No worries. You can build leg strength at home without weights by focusing on bodyweight exercises like squats, lunges and glute bridges.

To continue increasing strength, you’ll need to use progressive overload – essentially, keep challenging your muscles with harder versions of the same exercises or by increasing reps.

You can also use household items like a backpack filled with books to add resistance. Consistency and good form are key to seeing gains in strength without needing to rely on gym equipment.

What is the best place to start to build strength in weak legs?

If you're starting with weak legs, we recommend beginning with basic exercises like bodyweight squats and seated leg lifts. These will help you develop a foundation of strength without overwhelming your muscles.

Glute bridges are also great for strengthening your lower body. Start slowly with a few repetitions, and gradually increase or switch to single-leg bridges as you build strength. Focus on controlled movements and good form to prevent injury and ensure steady progress.

If your legs are weak due to injury or illness, be sure to consult with your doctor or physical therapist before beginning a new exercise routine.

Want to learn more about building muscle?

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• 10 surprising benefits of strength training
• A killer ab workout: the best core exercises to do at home
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