A Quick and Effective At-Home Leg Workout

Hey Homie,

Has your gym opened? Have you gone yet? I’ve been doing home workouts for many years so the quarantine wasn’t a big adjustment for me. When I started my travel adventure in 2014, I was forced workout in odd places, from lobbies to bathrooms. I was committed. 🙂

For those who aren’t accustomed to exercising at home, I know it’s been a challenge. It’s hard to stay motivated when you work, sleep, and exercise in the same place.

I’m here to help.

Today, I have an at-home leg workout that will hit the muscles in your legs and glutes. It’s quick and easy, ideal for beginners. If you’re advanced, this is still effective but you need to turn it up! For the leg lifts, use a heavy resistance band. For lunges, use dumbbells or make it plyometric by jumping.

This is a complete leg and butt workout that you can do at home. Everything can be made easier or harder.

Here are the details:

1. Lunges x 20 each leg

Start with legs in a lunge position, with one foot back. Lower until your back knee almost touches the floor. Stand up and repeat. Keep your back heel lifted. Maintain your balance and squeeze your butt.

2. Plie Squats x 40 total

Stand with legs wide and feet turned out. Lower into a squat and stand up. Throughout the movement, keep your torso upright and tall. Focus on engaging your inner thighs and squeezing your butt.

3. Single RDL x 15 each side

Lift one leg behind as you bend over. Keep your back flat and parallel to the ground. Stand up and repeat. This move is deceptive. It looks easy but it requires a lot of stability. The muscles in your feet and ankles will be working overtime! Go slowly, keep your core engaged, and focus.

4. Glute Bridge x 40 reps

Lie down with your knees bent and feet flat on the floor. Lift your hips and butt as high as you can. The biggest mistake is not consistently getting your hips as high as possible. Focus on this.

5. Side Lunge X 20 each side

Start with legs very wide. Bend one knee then return to the start position. Focus on bending your knee deeply and not letting your back get round as you bend over.

6. Hip Abduction x 20 each side

Stand tall and lean to the side. Put all of the weight into your standing leg as you lift the other leg. Focus on using your glutes to do the lifting. Keep your core tight to maintain stability.

More Information

If you don’t want to count reps, set a timer for 30 second per side for all of the exercises, except the plie squats and bridges. Do 60 seconds of those.

I recommend doing this at-home leg workout 2-3 times a week. Stay consistent and the results will come!

If you’d like to do it with me, a follow along video is on my youtube.

angel fit and hungry

2 Replies to “A Quick and Effective At-Home Leg Workout“

  1. @hollywood. I can’t believe it’s been 6 years!
    This routine is good, obviously, but one set isn’t enough to get you where you want to go. If you do this routine ‘as is’, it’s only 6 minutes and it will feel easy for someone at your level.

    Here’s the tea. Don’t tell anyone. For results you can see, I recommend doing 3 sets of this routine, 4 days week. As it gets easier, add another set/add plyo/add dumbbells. In one month…magic.

  2. Thanks Angel! Wow, it’s been 6 years since you’ve left?! By doing this 2-3x a week, will my thighs be less gelatinous and more chiseled like yours? I’ve incorporated the morning wake up stretches you posted. You’re the best! Seriously, let me know so these thighs, chyle.

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