Lower Body Workouts
Build strength and burn out your legs with the five best leg workouts at home. Squats, deadlifts, lunges and more — the five best leg workouts will hit every muscle group in your lower body and get your heart rate up at home.
Level up your leg days with the five best leg workouts at home that get results!
Leg day is one of my favorite training days. The lower body contains big, powerful muscle groups and I love the challenge of picking up heavy weights to train legs in a home workout.
You don’t need a fancy squat rack, bench or gym equipment to see lower body strength gains. Leg workouts at home can be just as effective. You can do these five best lower body strength workouts at home with a set of dumbbells, mini loop resistance bands, or just your body weight.
Get Our Free 2-Week Strength Program
Below you’ll find the best leg workouts to build strength in the lower body.
Under each workout video, you’ll find details about the format of each workout and the equipment needed so you can easily find the workout that best fits your needs.
Best Leg Workouts FAQs
When it comes to leg day, I like to start with basic exercises — squats, reverse lunges, deadlifts, sumo squats, calf raises and glute bridges. These leg exercises are classics for a reason – they work the quads, glutes and hamstrings in a slightly different way, so you get a well-rounded workout by combining them.
Yes! As a busy mom, I’m all about home workouts. Lower body strength training with dumbbells is an effective way to train larger leg muscles. Resistance band leg workouts are one of the best ways to work both the large and small muscles in the lower body.
Leg workouts are important for everyone, but women tend to be relatively stronger in their lower bodies than their upper bodies (NCBI) so leg workouts can feel really empowering! Leg workouts are also effective because they’re hitting multiple large muscle groups, meaning you get major calorie burn for your buck.
5 Best Leg Workouts For Women
1. 30-Minute Leg Day Workout for Women
- Equipment: Medium-to-Heavy Set of Dumbbells.
- Workout Format: 4 Circuits (3 exercises per circuit). Perform 10-12 reps per exercise. Repeat all 4 Circuits x2 Sets.
- Pregnancy/Postpartum Friendly: Yes, I filmed this while pregnant but you can modify as needed. Grab a counter or chair for balance support during single leg exercises. If lunges don’t feel good for you, sub this 30-Minute Leg Workout, No Lunges.
2. 10 Best Glute Activation Exercises
- Equipment: Mini Loop Resistance Band.
- Workout Format: 10 Glute Activation Exercises. Perform All 10 Exercises x1 Set in Timed Intervals (40 seconds work, 20 seconds rest).
- Pregnancy/Postpartum Friendly: Yes! I recommend this workout for pregnant and postpartum women because there are a lot of sneaky core exercises built into this glute workout.
3. 8-Minute Booty Workout At Home
- Equipment: No Equipment, Bodyweight Only.
- Workout Format: 4 Butt Lifting Exercises. Repeat All 4 Exercises x2 Sets in Timed Intervals (45 seconds work, 15 seconds rest).
- Pregnancy/Postpartum Friendly: Yes! Add an incline to the glute bridges if you’re not comfortable lying on your back.
4. 30-Minute Leg Workout At-Home with Dumbbells
- Equipment: Medium-to-Heavy Set of Dumbbells. Optional Mini Loop Resistance Band.
- Workout Format: 4 Circuits (2 strength exercises and 1 power burnout exercise). Perform 12-16 Reps per Strength Exercise and 30 Seconds per Power Exercise. Repeat all 4 Circuits x2 Sets.
- Pregnancy/Postpartum Friendly: Yes, with modifications. Make the power moves low impact and sub squats if lunges don’t feel good for you.
5. 8 Resistance Band Exercises for Legs
- Equipment: Mini Loop Resistance Band.
- Workout Format: 8 Circuits with 2 Moves Per Circuit (strength exercise and burnout exercise). Repeat Each Circuit x2 Sets in Timed Intervals (40 seconds of strength training, followed by a 20-second strength burnout, followed by 20 seconds of rest between circuits).
- Pregnancy/Postpartum Friendly: This is a good low impact workout for pregnancy (if lunges + single leg exercises feel good for you)! Otherwise sub this 30-Minute Leg Workout, No Lunges.
Pin this: Best Leg Workouts At Home
This post includes affiliate links. I do make a small commission for products purchased using these links (at no additional cost to you). Thank you for supporting Nourish Move Love, and making the content you see on this blog possible.