5 Beginner Leg Exercises You Can Do At Home

You can exercise at home without going to a gym, but this doesn’t mean you can’t reap the benefits of working out. In fact, you can workout at home without any equipment or gym fees. You can even do your favourite leg exercises at home without any special equipment.

Not only can you do them at home, but you can do them more frequently. You don’t need to wait for the gym, the kids to go to bed, or the dogs to be quiet. You can workout at home while they are still awake.

Of course, the benefits of working out at home will be less than those of working out at a gym. But given that you can exercise at home when you have the time and motivation, it’s a good option. Best of all, you can start right away.

woman doing beginner leg exercises
Photo by Meghan Holmes on Unsplash

Keep the beginner leg exercises simple

Here are 5 beginner leg exercises you can do at home. What are you waiting for? Let’s go!

  1. Squats – You may have heard that squats are one of the best exercises for your legs and even your entire body, but it’s true.
  2. Lunges – Another great exercise to work the lower half of your body is lunges. There are a few different types of lunges you can try. You can do forward lunges, side lunges, and walking lunges. They’re all beneficial for your muscles and joints.
  3. Calf raises – Working out your calves will give them more definition and make them stronger. Try calf raises to tone those suckers up!
  4. Wall sits – This exercise is perfect for toning up your thighs because it works on your quads, hamstrings, and glutes in one go! Just stand with the back of your lower back pressed against a wall, squat down until you’re in between a sitting and standing position (you should be touching the wall), then rise back up again to return to starting position.
  5. Step-ups – Step-ups are another great exercise for building strength in your lower-body muscles because they work everything from your hamstrings to calves, quads to shins! All you need is something sturdy like a bench or chair that’s close enough to the ground so that when you step on it with one foot, the other foot is still touching the ground.
man weight lifting
Photo by Victor Freitas from Pexels

Don’t overdo it

If you’ve never exercised before, it’s important to take things slow. Start with beginner exercises and don’t overdo it. For example, you may want to start with squats and push-ups. These are great exercises for your legs because they work your hamstrings, quadriceps, hips, glutes, and core. You can do them without any equipment at all!

You can also try doing leg lifts on the ground or using a chair for support. Try using a resistance band for these exercises as well if you have one around the house. Think about two sets of 10 repetitions of each exercise. This is a good way to start building up strength in those muscles without overexerting yourself too soon.

beginner leg exercise
Source: Pixabay

Warm up before doing beginner leg exercises

Before you begin your workout, make sure you are warm. If you’re not sure how to do a proper warm-up, the American Council on Exercise has a great video to help you out. The best part is that the video is only about two minutes long, so it won’t take up much of your time.

To complete your warm-up, start with some dynamic stretching: walk forward and backward, touch your toes, and perform arm swings. Next, move on to more gentle exercises like calf stretches or hamstring stretches. The purpose of these exercises is to increase blood flow in the muscles and prevent injury.

After this, it’s time for some leg strengthening exercises. These exercises will work out all of the muscles in your legs including your quads, hamstrings, glutes (butt), and calves. You can also include lower back exercises in between sets if you want to make things a little more difficult.

woman doing beginner leg exercises at home
Source: Unsplash

Do one at a time

There are five beginner leg exercises you can do at home without any equipment. This doesn’t mean you need to do all of them; just pick one or two and start there.

The first thing you should know is that you should only do one exercise at a time. You don’t want to overdo it. If you do, then the benefits will be less than if you did a few exercises in moderation. If you feel like doing more, then add another workout day to your routine.

Start with your legs when they are fresh and full of energy. Remember, each session should be 30 minutes or less so as not to tire yourself out too much too quickly.

woman running at the park
Source: Pexels


There’s no need to go to the gym when you can workout at home without equipment. You don’t even need any special equipment! You can do your favorite leg exercises, like squats, and other exercises without the high cost of going to a gym. Plus, you can workout at home while they are still awake.

Do your muscles need a break? Try the Massgun Heat. Giving your muscles a break with a good massage will help it move faster and better. That way you’ll be able to go back to your daily activities after working out without muscle pain.

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