Thighs and butts are often problem areas for women. Very few people are lucky enough to have fat evenly distributed over their bodies. Most of us have areas our bodies like to store fat and for women that’s generally on the thighs and butt. As no-one has yet discovered a way of controlling where we store fat, all we can do is keep these areas as firm and toned as possible by exercising them. The good news is that it’s easy to do leg workouts at home and you don’t need any special equipment. Below is a collection of leg workouts on this site, all with free printables.
Get started with leg workouts at home
Exercise challenges get a bit harder each day over a set period – usually 30 days. This one is a standing workout for the thigh muscles
Another challenge, this time using the wall sit exercise. The wall sit is a static exercise – you just hold on to the position, rather than doing lifts. In this challenge, the hold gets longer each day.
Lunges and squats work all the leg muscles. This lunge workout consists of 3 sets of 5 variations on the lunge, to get a thorough leg workout
Another challenge, this time using a pulse version of the squat. The small pulses in the squat position work the backs of the legs hard.
More squats, this time 6 variations on the squat to include upper body, cardio and core as well as leg work. This workout includes jumps, so ideally you should wear training shoes.
This is the only one on the list that uses equipment. When you’re doing leg workouts at home, it can be hard to find exercises to challenge the inner thighs. The Pilates circle is ideal for this, providing resistance for the inner thigh muscles to contract against. It’s lightweight, easy to store and inexpensive so a good choice for home workouts.
This is a mini circuit which keeps the work focused on the glutes, to lift and tone them.
This workout combines the leg lifts used in the glutes workout, wall sits and calf raises, for an all-over leg workout.
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