30 de los Mejores Ejercicios para Piernas
Are you looking for simple and effective exercises to strengthen and develop your legs?
But most of the suggestions you see require fancy equipment, including gym machines, squat racks, and weight plates?
If that’s the case, we’ve got you covered. Today, we’ll go over 15 excellent leg-building exercises you can do in the comfort of your home. The best part is, most of them don’t require any equipment but will challenge you in new and profound ways.
- 1. Squats
- 2. Squat jumps
- 3. Lunges
- 4. Weighted lunges
- 5. Step-up
- 6. Dynamic step-up
- 7. Chair jump
- 8. Chair jump (higher)
- 9. Squat hold
- 10. Goblet squat hold
- 11. Side lunges
- 12. Weighted side lunges
- 13. Bulgarian split squat
- 14. Weighted Bulgarian split squat
- 15. Single-leg bridge & curl
- 16. Glute bridge curl
- 17. Single-leg calf raise
- 18. Single-leg calf raise with dumbbell
- 19. Good morning
- 20. Weighted good morning
- 21. Donkey kicks
- 22. Weighted donkey kick
- 23. Sumo squat
- 24. Sentadilla sumo “goblet”
- 25. Single-leg squat with support
- 26. Single-leg squat
- 27. Weighted Romanian deadlift
- 28. Single-leg Romanian deadlift
- 29- Wall sit
- 30. Weighted wall sit
Beginners
1. Squats
The squat is among the most natural movement patterns we can do. It helps strengthen the entire lower body and places emphasis on our quadriceps, glutes, and hamstrings.
Stand tall, extend your arms forward for balance, bring your toes out a bit, and squat. Go down as comfortably as you can. Ideally, your thighs should be parallel with the floor at the bottom. Push through your heels and squat up.
Reps
Aim for between 8 and 25 reps.
Advanced
2. Squat jumps
Similar to regular squats, this variation is excellent for developing your lower body. The difference is, you now include an explosive element (jumping), which helps recruit more fast-twitch muscle fibers and helps you build more power in your legs.
Squat as you usually would, but instead of going up slowly, explode through your heels. As you’re near the top, you will have enough momentum to carry you out into a vertical jump
Reps
Try and do between 5 and 15 reps.
Beginners
3. Lunges
The forward lunge helps strengthen your quads, glutes, and hamstrings. Thanks to the unique movement pattern, you get to train one leg at a time, which contributes to balance and symmetry by preventing your dominant side from taking over the movement.
Stand tall, take a breath, and lunge forward. Descend until your supporting thigh is almost parallel with the floor and your back knee taps the floor. Then, push through the heel and go back to the top.
Reps
Aim for 8 to 15 reps per leg.
Advanced
4. Weighted lunges
To make lunges more challenging, hold a dumbbell in each hand while you perform the exercise.
Reps
Try and do between 16 and 30 lunges in total.
Beginners
5. Step-up
Step-ups are remarkable for the quadriceps because knee extension gets you from the bottom to the top. Your glutes and hamstrings also contribute and exert force.
Stand in front of a chair, stool, box, or another sturdy object. Raise one leg and position the foot flat on the elevated surface. Take a breath and push through the elevated heel to raise yourself to the top. Go down and perform the same pattern with the opposite leg. Keep alternating until you’re done.
Reps
Aim for 10 to 20 reps per leg.
Advanced
6. Dynamic step-up
Like the beginner version, this one is also fantastic for strengthening your quadriceps, glutes, and hamstrings. The only difference is, you have to include a jump on top. Specifically, as you step up, push through the heel to jump vertically and switch your legs before landing. For instance, if you start with your left foot, finish the repetition with your right one on top.
Reps
Aim for 16 to 30 total repetitions.
Beginners
7. Chair jump
The chair jump is a plyometric exercise that helps you build your lower body musculature and power.
Stand in front of a chair, sofa, stool, or another stable and elevated surface. Take a breath and descend into a quarter squat with your hands in front of your chest. Push through your heels as you simultaneously swing your arms back to explode on top of the elevated surface.
Reps
Aim for between 5 and 10 reps.
Advanced
8. Chair jump (higher)
The easiest way to make vertical jumps more challenging is to use a taller object for your jumps. For instance, use a taller chair or stool. If that’s not an option, you can make it more challenging by adding resistance - ankle weights, dumbbells in your hands, and similar.
Reps
Aim for 10 to 20 reps.
Beginners
9. Squat hold
Squat holds are an isometric exercise that helps develop your quads, glutes, and hamstrings. Unlike regular squats, however, the squat hold also emphasizes muscles that cross the hip joint. As a result, you build a more solid and reliable foundation.
To make the most of this movement, hold a squat as low as you can and slowly work on developing a deep squat hold.
Reps
Aim for 10 to 30 second-long holds.
Advanced
10. Goblet squat hold
Once you’ve mastered the deep squat hold, it’s time to add extra resistance for greater tension and superior muscle development. Grab a dumbbell, hold it in front of your chest, and sink into a squat.
Reps
Hold it for at least 30 seconds.
Beginners
11. Side lunges
Similar to forward lunges, this variation also strengthens your quads. The difference is, thanks to the unique movement pattern, you also get to emphasize the inner thigh muscles - the adductors. This helps you achieve complete thigh development and superior strength.
Stand tall, lunge to the side, and sink as comfortably as you can - ideally, until the thigh becomes parallel with the floor.
Reps
Aim for between 6 and 12 reps per leg.
Advanced
12. Weighted side lunges
At some point, the bodyweight version won’t be a challenge, so it’s a good idea to add resistance. A fantastic way to do that is by holding a dumbbell or kettlebell in front of your chest.
Reps
Aim for 6 to 15 repetitions per leg. Once you can do at least 15 repetitions, increase the load.
Beginners
13. Bulgarian split squat
The Bulgarian split squat is among the most effective bodyweight movements you can do to strengthen your quads. Thanks to the unique movement pattern, your quads do most of the work to extend your knees. Your glutes and hamstrings also contribute to the movement.
Elevate one leg on something like a stool, sofa, or bed and extend the other leg forward. Then, descend into a single-leg squat and push through the heel to get back up.
Reps
Aim for 5 to 15 repetitions per leg.
Advanced
14. Weighted Bulgarian split squat
To make the movement more challenging, grab a pair of dumbbells and perform the same motion. This will help you put more tension on these muscles and develop them further.
Reps
Aim for 10 to 15 repetitions per leg.
Beginners
15. Single-leg bridge & curl
The bridge and curl is a fantastic exercise for training your glutes, hamstrings, and quadriceps (to a degree). This movement involves the standard hamstring curl you would do on a gym machine with a glute bridge.
To do this, lie on the floor and extend into a glute bridge. Then, extend one foot by sliding the heel on the floor until the knee is almost locked out. Curl back to the starting position and proceed with the opposite leg. Keep alternating.
Reps
Aim for 5 to 15 repetitions per leg.
Advanced
16. Glute bridge curl
Once you’re familiar with the single-leg bridge curl and you’ve built some strength in these muscles, it’s time to do the classic version.
The only difference is, now you get to extend both legs simultaneously. Start with a smaller extension and slowly work until you can extend your knees far. This will activate your glutes and hamstrings more.
It’s also a good idea to perform these on a slick floor or place something beneath your feet to reduce the traction.
Reps
Aim for 5 to 10 repetitions per leg.
Beginners
17. Single-leg calf raise
Leg training is not complete without some calf exercises, and this is where the bodyweight single-leg raise comes into play. This is one of the best calf movements you can do in a home setting because you have to lift your entire body on one calf at a time.
Elevate your foot on something (such as a step), have the heel remain in the air, and grab onto something for balance. Your other leg should also be in the air. Lower as much as you can to feel the calf muscle stretching. Then, push through your foot to extend your ankle.
Reps
Aim for 5 to 15 repetitions per leg.
Advanced
18. Single-leg calf raise with dumbbell
The bodyweight version of this movement will get too comfortable at some point. We recommend adding external resistance once you can comfortably do 20 repetitions per leg. Start with a light dumbbell in one hand and perform the same motion.
Reps
Aim for 10 to 20 reps per leg.
Beginners
19. Good morning
The good morning is an excellent exercise strengthening glutes and hamstrings while also working on the lower back and abs.
Stand tall, bring your chest out, and take a breath. Bend your torso forward as you bring your butt back and keep your back neutral. You should feel your glute muscles stretching.
Lower down while keeping your back neutral, then push through your hips and extend back into to the starting position.
Reps
Try and do between 8 and 15 reps.
Advanced
20. Weighted good morning
To make the movement more challenging and effective, grab a pair of light dumbbells and hold them on top of your shoulders. From there, perform the same movement pattern.
Reps
Start with 5 to 10 repetitions.
Beginners
21. Donkey kicks
La patada de glúteos es un movimiento fantástico para entrenar los isquiotibiales, los glúteos y los cuádriceps. Los tres grupos musculares contribuyen al movimiento: los glúteos y los isquiotibiales se trabajan principalmente durante la patada hacia atrás, mientras que los cuádriceps controlan la segunda parte del movimiento.
Go down on all fours and lift one knee off the floor. Take a breath, engage your abs, and kick back and up as you extend the leg and straighten the knee. Hold the top position for a moment and slowly bring the leg back to starting position.
Reps
Do between 10 and 20 reps per leg.
Advanced
22. Weighted donkey kick
The bodyweight version will become easier as your legs and butt develop. So, it’s essential to keep the challenge level high - this is how muscle growth happens.
A great way to make the movement more difficult is to attach an ankle weight and perform the same pattern. The added weight will force your muscles to work harder, which will help develop them further.
Reps
Aim for 8 to 15 reps per leg.
Beginners
23. Sumo squat
Similar to classic squats, this is a fantastic movement that strengthens your legs. Specifically, it trains your quads, hamstrings, calves, and glutes. Because of its position, the sumo squat also involves your inner thigh muscles - the adductors. They contribute to keeping your legs in place and extending your knees from the bottom.
Assume a wide stance with your toes pointing out. Take a breath and squat as you keep your heels in full contact with the floor. Then, push through your heels to get back to the top.
Reps
Do 5-12 reps to start.
Advanced
24. Sentadilla sumo “goblet”
The Goblet sumo squat is a great next step once the bodyweight version gets to be too easy. Plus, this version also trains your back because your upper body has to work to keep your torso rigid.
Grab a dumbbell, lift it in front of your chest, and assume the same wide stance. Squat as low as you can (ideally until your thighs are parallel with the floor) and push through your heels to squat up.
Reps
Try and do between 8 and 15 reps.
Beginners
25. Single-leg squat with support
Single-leg squats are challenging but rewarding. Forcing yourself to squat on one leg helps develop your quads and glutes while also making you stabler and more balanced.
Grab onto something for balance, lift one foot off the floor and raise it slightly. Take a breath, and begin to squat while keeping your non-supporting leg in the air. Squat as low as you can initially, even if that means a quarter squat. As you build quadriceps strength, you will get better at squatting even lower.
Reps
Begin with 3 to 10 repetitions per leg and work up to sets of 15 to 20 over time.
Advanced
26. Single-leg squat
Once you get good at supported squats, start doing the movement without any support. This will force you to use even more balance and activate your leg muscles even harder.
You can position a box or stool behind your body for reference and aim to tap it with your butt on each repetition.
Reps
Similar to the other version, start with just a few repetitions per leg and slowly work up to 15 to 20 at a time.
Beginners
27. Weighted Romanian deadlift
The Romanian deadlift is one of the best exercises for activating and developing the hamstrings (the back thigh muscles). They work incredibly hard as you lower your torso and contract powerfully to assist the hips in extension.
Take a pair of light dumbbells and position them in front of your thighs. Stand tall with your chest up and back neutral. Take a breath and lean your torso forward as you push your butt back while keeping your back straight.
Reps
Aim for between 10 and 15 reps.
Advanced
28. Single-leg Romanian deadlift
To make the Romanian deadlift even more challenging, start doing the single-leg version. This movement also helps you improve whole-body balance as it activates your core to a significant degree.
Stand tall, take a breath, and bring your chest back. Lift one foot off the floor and have the other one planted firmly. Lean forward as you keep your back neutral and have the non-supporting leg extend back.
Reps
Aim for 5 to 15 repetitions per leg.
Beginners
29- Wall sit
Wall sits are traditionally a core exercise, but they also do a fantastic job strengthening the lower body. More specifically, your quads, glutes, and hamstrings contract isometrically to help you maintain balance.
Do this exercise by putting your back against a wall and sliding down until your thighs are parallel with the floor. Make sure your ankles are directly below your knees, and your heels are flat on the floor.
Reps
Hold for 30 to 60 seconds at a time.
Advanced
30. Weighted wall sit
To make the movement even more effective, grab a dumbbell or kettlebell and hold it in front of your chest. Lean against the wall and slide into the sitting position.
Reps
Hold for 30 to 60 seconds and take a break.
You did it!
Well done....you just finished a tough workout and I'm sure you're feeling it. Remember to rehydrate and to stretch!
I hope you enjoyed this list of the best exercises for legs. If you'd like to see more routines like this one, let us know in the comments below!
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