4 Beginner Leg Day Workouts You Can Do at Home

You can do these lower body workouts pretty much anytime, anywhere.
Image Credit: Petri Oeschger/Moment/GettyImages

They say you should never skip leg day. Though we're still trying to figure out who "they" are, it's good advice. Your lower body has some of your biggest and strongest muscles (lookin' at you, glutes), so it's important to include exercises that challenge them in your workouts.


When you're stuck at home or just don't feel like trekking to your gym, here are a few fundamental lower-body workouts that will target your glutes, quads, hamstrings and calves. Just make sure to incorporate a solid warm-up routine beforehand.

Video of the Day

Video of the Day

Beginner Glute Workouts

Your butt (more formally known as your glutes) is the biggest muscle group in your body and is comprised of the gluteus maximus, gluteus medius and gluteus minimus. Considering these three muscles help you walk, run, stand and sit, you'll want your glutes to be as strong as possible.

Exercises like squats, glute bridges and lunges are just a few moves that you'll find in the best beginner glute workouts. As you build this muscle group, start with just your body weight and gradually add dumbbells, barbells and kettlebells to your favorite moves.

Start strengthening your glutes at home.

Beginner Quad Workouts

Notice a little movement or bulge in your thigh when you stretch one of your legs? That's your quad saying hello. They're the muscles along the front of your legs that are responsible for helping power your daily movements.


Strengthening your quads also helps keep your knees stable, as they're the main muscle group connected to these joints. Plus, strengthening in your lower body will help prevent injury, especially if you're a fan of endurance training.

Start strengthening your quads at home.

Beginner Hamstring Workouts

Your hamstrings are made up of three separate muscles that stretch along the back of your legs. These muscles assist in moving your legs backward and bending your knee.


Though most lower-body workouts focus on your quads and glutes, you definitely won't want to neglect your hamstrings. Weak hamstrings are a common cause of muscle imbalance, which can cause injury over time.

Start strengthening your hamstrings at home.

Beginner Calf Workouts

While your calf size is determined partially by genetics, there are plenty of exercises you can do to strengthen the lower part of your legs. Standing calf raises probably won't get you all the way there, but adding box jumps or sled marches just might do the trick.

Start strengthening your calves right at home.