A woman stretching her legs

7 Best Leg Workouts For Women at Home

Have you seen models flaunt their beautiful legs that are so attractive and yet seem like a distant dream? Well no matter how jealous you feel, it is not all that difficult to get a pair of your own. Some leg workout tips can really help you get them, well - not instantly, but definitely really soon.


These exercises will not only require you to do them in isolation. You will also have to invest in your diet regime and some cardio exercises to boost your growth chart. They can be running, walking, cycling, yoga or even surfing.


So try and incorporate a 35-40 minutes long cardio exercise routine of your choice and do it 6 days a week. Other than that, add protein-rich food to your diet and kick out all the artificial sugar. Stay hydrated and drink lots of water.


Now, let us get back to the quintessential exercises, shall we?


Note: some exercises may ask you to use dumbbells. Our advice to you is, do not overdo the weights. Choose wisely so as to prevent injuries. Also, your posture is extremely crucial. Correct posture not only intensifies the workout and helps you get better results, it also makes sure that you do not hurt yourself. So pay attention to it.



#1 Squats



Sounds too common? Well, that’s because squats are extremely effective.


Step 1: Stand with your legs hip-width apart. Get hold of a dumbbell. Hold the dumbbell in both your hands and make them point to the floor. Keep your back erect and straight.

Step 2: Now, slowly bend your knees, so that you push your hips back. Squat while you do this.

Try and go as low as possible, such that your thighs are parallel to the floor. If you cannot go so low in the beginning, do not try too hard. Stay for a second and return. Do this exercise in 2 sets of 15 reps each.

Next up: Wall Sits

#2 Wall Sit


Step 1: Get next to a wall. Stand with your back firmly pressed against the wall.

Step 2: Now slowly bend your knees, to the extent that your thighs are parallel to the ground. Hold this position for 30 seconds and get back up.


Do it for 2 minutes.

Important Tip: You can gradually increase the hold periods as well up to 60 seconds. As you can fathom, this exercise is comparatively easier to other but is effective at the same time.

Also, read 5 Effective Hamstring Exercises You Should Do At Home For Stronger Legs.

Next up: Squat Jumps

#3 Squat Jumps


Step 1: Stand with your feet hip-width apart.

Step 2: Take the squat position such that you are sitting on your hips. Make your thighs parallel to the floor.

Step 3: Jump up as high as possible to straighten out your legs. Your back needs to be straight at all times.

Go back to the squat position as you land on the ground and repeat for 2 minutes with a break in the middle.

Next up: Skater Lunges

#4 Skater Lunges


Step 1: Stand with your feet shoulder-width far. Keep your arms at your side and take a big step back with your right leg so as to cross it behind your left leg.


Step 2: Simultaneously, extend your left arm out and sway your right arm across your hips.

Step 3: Skip 1-2 feet to your right and come back to the initial position.

Repeat for the other side and do it for 2 minutes.

Also, read 6 Productive Leg Exercises - Leg Day Workout

Next up: Lateral Lunge Sidekick

#5 Lateral Lunge Sidekick

It is a dumbbell workout which targets your hips.


Step 1: Stand and keep your feet together. Keep your hands at your side and hold a dumbbell in each.

Step 2: Keep your left foot to your side and bend the right knee at a right angle. Take the side lunge position. Push into your right foot so that you end up standing with your knee bent slightly.

Kick your right foot strongly to the side and return to the initial position. Do 2 sets of 15 reps on each side, one side at a time.

Next up: Curtsy Lunges


#6 Curtsy Lunges


Step 1: Stand and keep your feet shoulder-width apart. Keep your hand in front of your chest and elbows slightly bent.

Step 2: Lunge back with right leg, bringing your right foot out to the left. In this process, bend both knees to mimic the curtsy position, swinging your right arm forward and left arms backward. Slowly, return to the initial position.

Do a minute on each leg, one side at a time.

Next up: Downward Dog Split

#7 Downward Dog Split


Step 1: Get all your fours on the ground. Inhale and get into the downward dog position by slowly straightening your legs and pushing your hips in the air.

Step 2: Now, push your hands and feet in the ground. Slowly breath out and lift one leg so that you form a straight line from your toe to your shoulder.

Step 3: Flex your foot through the process. Lower your leg, bring your knee to your nose and repeat.


Next, do the same for the other side. Do 2 sets of 10 reps on each foot.

Important Tip: There are many other exercises that can help you get toned legs but are variations of the ones mentioned in this article. These exercises can all be done with or without dumbbells and hence can be done by women at home too.

So ladies, what are you waiting for?

Know of some important exercise that we missed? Which of these exercises are you going to inculcate in your routine? Tell us in the comments below!

Edited by
Raunak J
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