We’ve all heard the joke—“Don’t skip leg day.” But truth is, it’s not just about having big quads or glutes. A strong lower body does way more. It helps with balance, supports your posture, boosts athletic performance, and even makes everyday tasks (like climbing stairs or lifting groceries) feel easier.
Whether you’re just starting out or getting back into a routine, this guide is packed with 12 simple but powerful lower-body exercises. You can do most of them right at home, and they don’t require fancy equipment. Just some motivation and a bit of space to move.
Ready to feel the burn (in a good way)? Let’s get to it.
1. Bodyweight Squats
Why it works: The classic move. Hits your quads, glutes, hamstrings, and core in one shot.
How to do it:
- Stand with feet shoulder-width apart.
- Keep your chest up and back straight.
- Push your hips back and bend your knees like you’re sitting in a chair.
- Go as low as you can without rounding your back, then return to standing.
Do 12–15 reps.
Pro tip: Focus on pushing through your heels, not your toes.
2. Glute Bridges
Why it works: Great for your glutes and hamstrings. Also supports lower back health.
How to do it:
- Lie on your back with knees bent and feet flat.
- Keep arms at your sides.
- Push through your heels to lift your hips until your body forms a straight line from knees to shoulders.
- Squeeze your glutes at the top, then lower slowly.
Do 15 reps.
Pro tip: Pause at the top for a second to feel the burn in your glutes.
3. Step-Ups
Why it works: Builds real-world strength and improves balance. Your legs and glutes will thank you.
How to do it:
- Stand in front of a sturdy bench or step.
- Step up with your right foot, then bring your left foot up.
- Step down the same way.
- Alternate leading legs each time.
Do 10 reps per leg.
Pro tip: Keep your torso upright. Don’t lean too far forward.
4. Wall Sits
Why it works: Burns like crazy, in a good way. Builds endurance in your quads and glutes.
How to do it:
- Lean your back against a wall.
- Slide down until your knees are at a 90-degree angle.
- Hold that position as long as you can.
Start with 30–45 seconds.
Pro tip: Keep your heels on the ground and core tight.
5. Reverse Lunges
Why it works: A beginner-friendly way to challenge each leg separately.
How to do it:
- Stand tall.
- Step your right leg back and lower until both knees are bent at 90 degrees.
- Push back to the start and switch legs.
Do 10 reps per side.
Pro tip: Don’t let your front knee push past your toes.
6. Sumo Squats
Why it works: Wider stance targets inner thighs and glutes more than regular squats.
How to do it:
- Stand with feet wider than shoulder-width, toes slightly out.
- Lower into a squat by pushing hips back.
- Keep your chest up and knees tracking over toes.
Do 12–15 reps.
Pro tip: Squeeze your inner thighs and glutes as you rise.
7. Calf Raises
Why it works: Simple but super effective for ankle strength, balance, and lower leg tone.
How to do it:
- Stand straight with feet hip-width apart.
- Raise your heels as high as possible.
- Hold for a second at the top, then lower slowly.
Do 15–20 reps.
Pro tip: Want more challenge? Try it on one leg.
8. Donkey Kicks
Why it works: Isolates your glutes and helps activate the back of your legs.
How to do it:
- Get on all fours.
- Keeping your knee bent, lift your right leg up toward the ceiling.
- Lower it back without touching the floor.
- Switch sides after finishing your reps.
Do 12 reps per side.
Pro tip: Keep your core stable. Don’t arch your lower back.
9. Side-Lying Leg Raises
Why it works: Hits those outer thighs and glutes, especially the smaller stabilizing muscles.
How to do it:
- Lie on your side with legs stacked.
- Lift your top leg up and slowly lower.
- Keep toes pointing forward.
Do 15 reps per side.
Pro tip: Don’t swing the leg. Control the motion.
10. Standing Kickbacks
Why it works: Tones your glutes and helps improve posture.
How to do it:
- Stand tall, hands on hips or holding a wall for balance.
- Shift weight to your left leg and kick your right leg straight back.
- Squeeze your glute, then return.
Do 10–12 reps per leg.
Pro tip: Keep the movement small and controlled.
11. Bulgarian Split Squats (Optional for Intermediate)
Why it works: This one’s tough but rewards you with serious strength gains.
How to do it:
- Stand with one foot behind you on a low bench or step.
- Lower your back knee toward the ground, keeping your front knee over your ankle.
- Rise back up and repeat before switching sides.
Do 8–10 reps per leg.
Pro tip: Hold onto a chair for balance if needed.
12. Jump Squats
Why it works: Adds a cardio boost while still building strength. Great for torching calories too.
How to do it:
- Start in a squat position.
- Explode upward into a jump.
- Land softly and go straight into your next rep.
Do 10–12 reps.
Pro tip: Keep the landing gentle. Don’t slam your knees.
A Few Quick Tips Before You Start
- Warm up first – March in place, do leg swings, or light jumping jacks for 3–5 minutes.
- Start slow – Don’t rush through the reps. Focus on form.
- Stretch after – Give your hamstrings, quads, and calves a little love post-workout.
- Progress gradually – Add reps or try harder variations as you get stronger.
- Don’t fear the burn – That’s your muscles waking up.
Why Lower Body Training Matters
A strong lower body does more than help you look good in jeans. It supports nearly everything you do. From walking to climbing stairs, from playing sports to simply standing without back pain—your legs and glutes carry the load.
Plus, training your big muscle groups (like your quads and glutes) burns more calories and helps your metabolism stay active. It’s a win-win.
So, if you’ve been skipping leg day or just didn’t know where to start—this list has you covered. Pick 4–6 of these exercises, mix them up into a circuit, and repeat 2–3 times a week. You’ll feel stronger, move better, and maybe even start to enjoy leg day (yep, really).
Let me know if you want this turned into a full workout plan or a printable PDF. Happy to help!
