A Complete At-Home Leg Workout Routine for Women

September 2, 2023 / Workout
A Complete At-Home Leg Workout Routine for Women

Incorporating this at-home leg workout routine for women into your weekly fitness regimen can help you achieve strong, toned, and beautiful legs without the need for fancy gym equipment or expensive memberships.

Regular leg workouts help build and strengthen the muscles in your lower body, including your quadriceps, hamstrings, calves, and glutes. Stronger leg muscles contribute to better overall mobility, balance, and stability. You can perform these exercises in the comfort of your own home, eliminating the need to commute to a gym, saving time, and allowing for greater flexibility in your workout schedule.

Leg Muscle Anatomy II

No Equipment: At-Home Leg Workout Routine for Women

This routine targets your quadriceps, hamstrings, glutes, and calves. Make sure to warm up before starting and cool down after completing the workout. You can do each exercise for 3 sets of 12-15 repetitions, or adjust the sets and reps according to your fitness level.

Warm-Up (5-10 minutes): Begin your leg workout with a quick warm-up to prepare your muscles for action. A warm-up increases blood flow, reduces the risk of injury, and enhances overall performance. Try some light cardio exercises like marching in place, jumping jacks, or a brisk walk around your living room.

  • Bodyweight Squat: 3 x 12-15
  • Lunges: 3 sets of 12-15 reps per leg
  • Glute Bridge: 3 x 12-15
  • Wall Sits: 3 x 12-15
  • Bulgarian Split Squat: 3 sets of 12-15 reps per leg
  • Calf Raises: 3 x 12-15
  • Donkey Kick: 3 sets of 12-15 reps per leg
  • Towel Leg Curl: 3 x 12-15

1. Bodyweight Squats: The Foundation of Leg Day

Bodyweight Exercises Squat

Squats are a fantastic exercise to kick off your leg workout. They engage your quadriceps, hamstrings, and glutes, giving you a solid foundation for a strong lower body. Here’s how to do them:

  • Stand with your feet hip-width apart.
  • Keep your chest up and your back straight.
  • Lower your body by bending your knees and hips, as if you’re sitting back into a chair.
  • Go as low as your flexibility allows while keeping your heels on the ground.
  • Push through your heels to return to the starting position.

Remember to maintain proper form and control your movements. Start with 3 sets of 12-15 reps.

2. Lunges: Step into Leg Strength

bodyweight lunges

Lunges are a versatile exercise that targets your quads, hamstrings, and glutes while also improving balance. Here’s how to perform lunges:

  • Stand with your feet hip-width apart.
  • Step forward with one leg and lower your body until both knees are bent at a 90-degree angle.
  • Your back knee should hover just above the ground.
  • Push off the front foot to return to the starting position.
  • Repeat with the other leg.

Aim for 3 sets of 12-15 reps on each leg.

3. Glute Bridges: Lift and Shape

Glute Bridge

Glute bridges are excellent for targeting your glutes and lower back. They help lift and shape your booty. Here’s how to do them:

  • Lie on your back with your knees bent and feet flat on the floor.
  • Place your arms at your sides, palms facing down.
  • Lift your hips off the ground by squeezing your glutes.
  • Keep your feet, shoulders, and head on the ground.
  • Lower your hips back to the ground.

Complete 3 sets of 12-15 reps, and feel the burn in your glutes.

4. Bulgarian Split Squats: Unilateral Leg Power

Bodyweight Bulgarian Split Squat

Bulgarian split squats target each leg individually, helping to correct imbalances and build strength. Over time, you’ll notice improved leg strength, stability, and symmetry, bringing you one step closer to your leg fitness goals.Here’s how to perform them:

  • Stand facing away from a chair or bench, about 2-3 feet away.
  • Place one foot behind you on the chair or bench.
  • Lower your body until your front thigh is parallel to the ground.
  • Keep your chest upright and back straight.
  • Push through your front heel to return to the starting position.
  • Repeat with the other leg.

Add this exercise with 3 sets of 12-15 reps per leg.

5. Calf Raises: Don’t Forget the Calves

Standing Calf Raise

Calf raises are a great way to strengthen and define your calf muscles. This exercise primarily targets the gastrocnemius and soleus muscles in the calves, helping you achieve well-developed and shapely lower legs.

  • Stand with your feet hip-width apart.
  • Lift your heels as high as possible while keeping the balls of your feet on the ground.
  • Lower your heels back down.
  • You can do this exercise on the edge of a step for a greater range of motion.

Add 3 sets of 12-15 reps to your leg workout routine.

6. Wall Sits: Feel the Burn

Wall Sit

Wall sits are the perfect isometric exercise to challenge your leg muscles and endurance. Here’s how to perform them:

  • Stand with your back against a wall.
  • Slide down the wall until your knees are bent at a 90-degree angle.
  • Hold this position for as long as you can, aiming for 30-60 seconds.
  • Focus on keeping your back against the wall and your thighs parallel to the ground.

Push yourself and hold that wall sit for as long as you can. You’ll feel the burn!

7. Donkey Kick: Stronger and Sculpted Glutes

Donkey Kicks

Donkey kicks: This exercise targets the gluteus maximus, the largest muscle in your buttocks, helping you achieve a firmer and more toned rear end.

  • Get on all fours with your hands shoulder-width apart and knees hip-width apart.
  • Lift one leg, keeping it bent at a 90-degree angle.
  • Squeeze your glutes as you raise your leg and lower it back down.
  • Switch to the other leg after each set.

Add this exercise with 3 sets of 12-15 reps per leg

8. Towel Leg Curl

Towel Leg Curl

The towel leg curl is a simple yet effective exercise that you can perform at home to target your hamstrings, glutes, and lower back. It’s a bodyweight exercise that requires minimal equipment, just a towel or a small cloth.

  • Start by pressing your heels into the towel to lift your hips off the ground.
  • Once your hips are lifted, begin to pull the towel toward your glutes by bending your knees and sliding your heels back.
  • Continue to pull the towel until your feet are close to your glutes or as far as you can comfortably go.
  • Hold the contraction briefly, then reverse the movement by extending your legs and sliding your heels back to the starting position.
  • Lower your hips to the ground to complete one repetition.

Aim for 3 sets of 12-15 repetitions to start, and adjust the number of sets and reps based on your fitness level and goals.


When you exercise at home, you have the freedom to tailor your workout to your specific needs and preferences. Here’s a closer look at the benefits of customization in your at-home leg workout routine:

  1. Target Specific Areas: Everyone’s body is unique, and different individuals may have specific areas of their legs they want to focus on. Whether you want to tone your thighs, sculpt your calves, or build strength in your glutes, customization allows you to select exercises that specifically target the areas you want to work on.
  2. Fitness Goals: Your fitness goals may evolve over time. Whether you’re aiming to lose weight, build muscle, increase endurance, or improve flexibility, customizing your at-home leg workout routine allows you to align your exercises with your current objectives. As your goals change, you can adjust your routine accordingly to stay on track.
  3. Progressive Overload: To see continuous improvements in your leg strength and muscle tone, it’s essential to progressively challenge your muscles. With customization, you can increase the intensity of your exercises as you become more advanced. This can involve adding more resistance, increasing repetitions, or incorporating variations of familiar exercises.
  4. Adaptation: The body adapts to exercise over time, which can lead to plateaus if your routine remains the same. Customization enables you to keep your workouts fresh and engaging by introducing new exercises or modifying existing ones. This prevents boredom and keeps you motivated to continue your fitness journey.
  5. Injury Prevention: Customizing your at-home leg workout routine allows you to consider any existing injuries or limitations. You can select exercises that are safe and suitable for your condition, helping to prevent further injuries and promote rehabilitation.
  6. Time Management: Not everyone has the same amount of time available for workouts. Customization lets you design shorter, more focused routines for days when you’re pressed for time, or longer, more comprehensive sessions when you have the luxury of an extended workout.
  7. Variety: Customization encourages variety in your workouts. By choosing from a wide range of leg exercises, you can create diverse routines that engage different muscle groups and prevent monotony. Variety also helps prevent overuse injuries and muscle imbalances.
  8. Personal Preferences: Your personal preferences play a significant role in your workout routine. Whether you enjoy bodyweight exercises, using resistance bands, or lifting weights, customization allows you to select the equipment and exercises that you find most enjoyable and effective.

You have complete control over your at-home leg workout routine. You can personalize it to target specific areas of your lower body, address your fitness goals, and adapt as you progress. This customization ensures that your workout remains challenging and engaging.

Incorporate this at-home leg workout routine into your fitness regimen 3 times a week, ensuring proper form and controlled movements. Over time, you’ll notice improved muscle definition and increased leg tone, bringing you closer to your fitness goals. Remember to stay hydrated, maintain a balanced diet, and listen to your body as you work towards more toned and sculpted legs.

Posted by
Alexandra Botez
As a Certified Personal Trainer through the American Council on Exercise (ACE), Alexandra's professional mission is to provide effective training and empower individuals to lead healthier, happier lives. She believes that everyone has the potential to lead a healthier, happier life, and she strives to unlock that potential in each person she works with.