Build strong legs at home with this killer lower-body workout. Each strength circuit pairs an isolation move with a compound exercise to carve out definition in your legs and glutes. This routine hits both the big muscles (quads, hamstrings, and glutes) and the smaller stabilizers (hips, thighs, and calves).
You don’t need a ton of equipment or hours to get stronger, more defined legs at home. This dumbbell-focused workout zeroes in on your lower body like a pro.
A solid leg session strengthens the powerhouse muscles—quads, hamstrings, glutes, and calves.
In my opinion, the best leg workout mixes things up, targeting all major muscles with strength moves, plyometrics, and progressive overload.
Some of my go-to free-weight exercises for leg day? Squats, walking lunges, Romanian deadlifts, glute bridges, and calf raises. These are perfect for home workouts since you only need dumbbells or resistance bands. Plus, they work for all fitness levels, even beginners.
To tone your legs, aim for higher reps with moderate weight and focus on specific areas (like glutes and hamstrings). I’d also throw in different movement patterns to keep your heart rate up.
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How many leg exercises should you do? It depends on your fitness level and goals. For a well-rounded leg day, I recommend around 5 moves. Done right, that’s enough to torch your lower body.
Workout Details
Build muscle, burn calories, and boost endurance with this home leg routine. It hits every lower-body muscle—no squat rack, barbell, or leg press needed. Modifications make it great for beginners and advanced athletes alike.
For best results, do 1-2 lower-body workouts weekly, with 48-72 hours of rest between sessions for recovery.
You can squat two days in a row, but it’s not ideal for muscle growth. Your body needs time to rebuild. Overtraining can lead to injury. For serious gains, focus on heavy weights, good form, and proper rest. If squats or lunges hurt your knees, try these alternatives.
Equipment:
- Medium to heavy dumbbells (5-25 lbs, depending on your level). I’m using 15-20 lbs here.
Instructions:
Follow along with my Strong Legs Workout Routine on YouTube—I’m Lindsey Bomgren, your certified trainer.
Your Workout:
- 4 Lower-Body Circuits (3 exercises each)
- Timed Intervals: 30 sec work, 15 sec rest (do as many reps as possible).
- Repeat Each Circuit x2 Sets
- 30-Second Power Burnout Between Circuits
Workout Outline
CIRCUIT ONE:
- Squat
- Lunge
- Two Squats + Two Lunges
- Power Move: Lunge Drop + Squat Jack
CIRCUIT TWO:
- Staggered Deadlift
- Curtsy Lunge
- Staggered Deadlift + Curtsy Lunge
- Power Move: Full Curtsy Lunge Skaters
CIRCUIT THREE:
- Lateral Lunge
- Calf Raises
- Two Lateral Lunges + Two Calf Raises
- Power Move: Three Lateral Pushes + Squat Jump
CIRCUIT FOUR:
- Two Squats, Plank Walkout + Two Cross-Body Knee Drives
- Uneven Prisoner Get-Ups
- Three Glute Bridge Marches + Three Single-Leg Glute Bridges
- Power Move: Bound Forward + Bear Crawl Back
Exercise Breakdown
1. Squat
Targets: Legs, glutes, quads, hamstrings, hips, and core.
How to Do It:
- Stand feet shoulder-width apart, knees slightly bent. Hold dumbbells at your sides, palms facing in.
- Lower into a squat, hips parallel to knees. Knees track over toes.
- Drive through heels to stand tall.
Modification: Hold one dumbbell vertically (goblet squat) or horizontally (front/back squat).
2. Reverse Lunge
Targets: Legs, glutes, quads, hamstrings, and core (plus hip/thigh stabilizers).
How to Do It:
- Stand tall, dumbbells at sides. Step one foot back into a lunge, both knees at 90 degrees.
- Keep torso upright. Push through front heel to stand. Alternate legs.
Modification: Swap for split squats if needed.
3. Staggered Deadlift
Targets: Hamstrings, glutes, core, and lower back.
How to Do It:
- Stand with feet hip-width apart, dumbbells in front of hips.
- Stagger stance (one foot slightly ahead). Hinge at hips, dumbbells glide down legs.
- Drive through front heel to stand.
4. Curtsy Lunge
Targets: Quads, glutes, hip flexors, and core.
How to Do It:
- Stand tall, dumbbells at sides. Step one foot back diagonally (like a curtsy).
- Lower until both knees bend 90 degrees. Squeeze glutes to stand. Alternate sides.
5. Lateral Lunge
Targets: Quads, outer glutes, inner thighs, and hips.
How to Do It:
- Stand tall, one dumbbell in hand. Step sideways into a lunge, one leg straight.
- Push off to return to center.
6. Calf Raise
Targets: Calves, Achilles tendon, and ankle mobility.
How to Do It:
- Stand tall, dumbbells at sides. Lift onto toes, then slowly lower heels.
7. Squat + Plank Walkout + Cross-Body Knee Drive
Targets: Legs, glutes, shoulders, obliques, and core.
How to Do It:
- Do two squats, then place dumbbells down. Walk hands out to plank.
- Drive knee to opposite elbow (right to left, then left to right).
- Walk hands back, grab dumbbells, and stand.
8. Uneven Prisoner Get-Ups
Targets: Hamstrings, glutes, back, arms, and core.
How to Do It:
- Kneel, one dumbbell in hand. Step one foot forward, then the other.
- Stand tall, then squat down. Step back to kneeling.
9. Glute Bridge March + Single-Leg Glute Bridge
Targets: Glutes, hamstrings, and hips.
How to Do It:
- Lie on back, one foot on ground, other leg extended. Hold dumbbell over chest.
- Lift hips for a single-leg bridge (3 reps). Lower, then march opposite knee to chest (3 reps). Alternate.