A leg day workout can be done at home to work your glutes, calves, thighs and hamstrings. Many leg exercises can be perform with or without weights.

This leg workout can help to improve endurance and muscle strength, as well as firm-up your skin to combat sagging and improve the appearance of cellulite. However, it is important to take your current physical conditions and limitations into account to prevent injuries like bruises, sprains or muscle strains.

It is important to be assessed by a doctor before starting any new physical activity, and to train with a personal trainer when starting out to ensure you are meeting your individual needs and objectives.

How to train legs at home

Leg day workouts can be done 1 to 2 times a week, with exercises that target strength, resistance and balance.

Before starting to workout, it is important to warm up, as this will enhance muscle performance, promote circulation and prevent injuries. You can start by performing jumping jacks for one minute, running in place for one minute or going up and down stairs for 5 minutes.

Leg exercises

Some exercise options for doing a leg workout at home are:

1. Plantar flexion

This exercise targets your calf muscles. It improves the body's balance and can prevent injuries from running or walking.

How to perform: Stand with our back against a wall with our core braced. Then stand on your tiptoes, hold and return your heels ot the floor. This exercise can be done in 3 set of 12 to 20 repetitions and with 20 to 30 seconds of rest between each set.

Weighted option: you can use ankle weights, one on each leg, or hold weights in your hands like dumbbells or water bottles, to intensify this exercise.

2. Squats

Squats are considered to be a complete exercise for the legs as they work the glutes, thighs, calves, back of the legs and abdomen.

How to perform: Stand with your feet shoulder-width apart. Keep your back straight throughout and your core braced. Slowly lower yourself to the ground by bending your knees, leaning your torso slightly forward and pushing your glutes back, as if you were going to sit on an invisible chair. Lower yourself until your knees are at a 90-degree angle, being sure not to extend your knees past your toes. Return to starting position. Do 3 sets of 20 repetitions with 1 minute rest between sets.

Weighted option: you can hold a kettle ball or dumbbell as you lower, or hold packages of rice or beans in front of your body.

3. Leg raises

Leg raises are an exercise that improves mobility, flexibility and muscle strength in the glutes, hamstrings and hips. They also help to promote balance.

How to perform: Stand behind a chair and face the left side, with your right hand on the back of the chair. With your spine straight and your core braced, raise your left leg forward infront of your and then extend it behind you, in a pendulum motion. Complete this 10 to 15 times, then face the right side and repeat on the right leg for anotehr 10 to 15 reptitions. You can perform this exercise in 2 to 3 sets.

Weighted option: leg raises can be done using ankle weights, as recommended by a personal trainer.

4. Isometric squat

An isometric squat, or a wall sit, is another type of squat that works the gluteal, thigh, hamstring and lower back muscles. This squat has the advantage of helping to prevent injuries, while also increases power, endurance muscle definition and strength.

How to perform: With your back against a wall, stand with your feet shoulder-width apart. Bend your knees and lower yourself towards the floor, as if you were going to sit on a chair, forming a 90-degree angle at your knees. Hold this position for 45 to 60 seconds and return to the starting position. Repeat this wall sit 3 times, resting for 1 minute between each. Another option for doing isometric squats is to use a yoga ball between your back and the wall.

Weighted option: you can hold a dumbbell or a water bottle in between your legs while performing this exercise.

5. Bulgarian squats

The Bulgarian squat is one of the most efficient exercises for working the thighs and glutes. They can improve muscle strength and flexibility, as well as tone the legs.

How to perform: Stand in front of a chair or bench, and place one leg on it behind you, with the other leg flat on the floor. Then flex the knee of the leg on the floor and lower it to the ground, keeping the other leg on the chair behind you. Be sure to keep your spine straight and your hips aligned while performing this movement. Complete 3 sets of 10 repetitions on each leg, resting one minute between each set.

Weighted option: hold a dumbbell, a water ball, or a bag or can of rice or beans in each hand while performing this exercise.

6. Lunge

Lunges can easily be intergrated into a leg day workout. This exercise targets the glutes, thighs and calves.

How to perform: Starting in a standing position, place one foot forward. Then bend this knee and lower yourself to the ground until the thigh of your front leg is parallel to the floor. Then return to the starting position. Your weight should be supported on the heel of your front foot throught this entire movement. Repeat this exercise 10 to 12 times then return to a starting position. You can perform this in 3 sets with a 1-minute break between sets.

Weighted option: hold a dumbbell or can of beans in each hand.

7. Hip thrust

A hip thrust is also a great exercise for strengthening the glutes, thighs and sides of the hips. It also works the abs and lower back muscles.

How to perform: lie on your back on the floor and place both feet flat on the floor, hip-width apart. Lift your hips from the floor, contracting your glutes and keeping your shoulders on the floor. Then lower yourself to the starting position. You can perform 3 sets of 10 to 12 repetitions.

Weighted option: to perform a weighted hip thrust, simply place a dumbbell, a water bottle or bag of rice on your hips, below your bell button.

Leg day cooldown

After our leg day workout, it is important to stretch to help relax your muscles, reduce muscle stiffness and prevent cramps. This can also help to further tone your muscles, improve flexibility and prevent injuries.

Leg cooldown stretches should target the muscles of the front and back of the thigh as well as your calves. Weights are not necessray to perform these stretches.

1. Hamstring stretch

Your hamstrings can be stretched while sitting on the floor. This particular stretch will also incorporate your glutes, calves and the soles of your feet.

How to perform: Start by sitting on the floor with your legs straight in front of you. Bend one of your legs, bringing your foot to your groin and keeping your spine straight and shoulders aligned. Lean your body forward and reach toward your stretched leg, pulling the toes toward you. Hold for 20 to 30 seconds and repeat with the other leg.

2. Quad stretch

The thighs can be stretched while standing, with your back straight. This stretch also helps to improve hip and knee flexibility.

How to perform: Stand on your left leg and bend your right knee, holding your right heel behind your glute. Hold this for 30 to 60 seconds, and repeat on the other leg.