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Fitness

8 Dumbbell and Bodyweight Leg Exercises You Can Do At Home

There is no denying that a pair of well-built legs are the foundation of a solid physique and significantly contribute to our overall athletic abilities. But what if you don’t have access to a gym or prefer to train in the privacy of your home? Let's go over some of the best dumbbell and bodyweight leg exercises and how you can organize them in a productive workout program.

The Best Dumbbell And Bodyweight Leg Exercises You Can Do at Home

Here are some of the best dumbbell and bodyweight leg exercises for the different muscles in our legs:

1. Bodyweight Squats

A fantastic exercise for our quadricep muscles. Some variations include:

  • Bodyweight jump squat
  • Wall-supported pistol squats

2. Step-Ups

Step-ups are an effective exercise you can do on a chair or similar to train your quads and glutes.

3. Bulgarian Split Squats

The split squat is a more challenging squat variation for your quads. It also trains your glutes a bit harder.

4. Lunges

Another great exercise you can add to your arsenal for the quads and glutes.

5. Glute-Ham Raises

The glute-ham raise is a great movement for your hamstrings, lower back, and glutes. You can secure your feet underneath something like a cabinet or sofa, or have someone hold your heels down.

6. Slick Floor Bridge Curls

This curl variation is another fantastic exercise for your hamstrings, glutes, and lower back.

7. Glute Bridges

Glute bridges are one of the best bodyweight exercises for your glutes. A more challenging variation is the single-leg glute bridge.

8. Standing Calf Raises

Calf raises are a great isolation exercise for your calves. You can do these by putting the balls of your feet on an elevated surface such as stairs. A more challenging variation is the single-legged version.

The Best Home Leg Workout

Without further ado, let’s take a look at a fantastic home leg workout you can do – with or without equipment.

Step-ups – 3 sets of 10 to 15 reps per leg

Glute-ham raises – 4 sets of 10 to 20 reps

Bodyweight jump squats – 3 sets of 10 to 30 reps

Glute bridges – 3 sets of 10 to 30 reps

Standing calf raises – 3 sets of 15 to 30 reps

When done with proper technique, the above workout should be fairly challenging for most intermediate trainees. But, if you’re more or less advanced, we’ve also put together two alternatives.

Beginner At Home Leg Workout

Bodyweight squats – 3 sets for 10 to 15 reps

Glute-ham raises – 3 sets of 8 to 15 reps

Alternating forward lunges – 2 sets of 8 to 15 reps per leg

Glute bridges – 3 sets of 10 to 30 reps

Standing calf raises – 2 to 3 sets of 10 to 30 reps (on stairs or a similar elevated surface)

More Advanced At Home Leg Workout

Wall-supported pistol squats – 3 sets of 8 to 15 reps per leg

Slick floor bridge curls – 3 sets of 15 to 30 reps

Bulgarian split squats – 3 sets of 10 to 20 reps per leg

Single-leg glute bridges – 3 sets of 10 to 20 reps per leg

Alternating forward lunges – 3 sets of 10 to 20 reps per leg

Standing unilateral calf raises – 4 sets of 15 to 30 reps per leg

Philip is a strength coach and fitness writer based in Sofia, Bulgaria. Ever since he stepped into a gym at the age of 17, he quickly became obsessed with every aspect of physical health.

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