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10 Minute At Home Leg Workout

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10 Minute At Home Leg Workout

Looking for a home leg workout to improve your health and overall wellbeing? Leg muscles are a part of the biggest muscle groups of your body, and the more you train them, the faster your metabolism is and the more calories you burn while working out. Having strong leg muscles will make every day tasks go smoothly.

There are plenty of health benefits to leg exercises. To get started with your own at home routine, follow these at home leg workouts that specifically target your legs. Each of these can be performed easily at home in just 10 minutes.

Lunge Kick

Targets: quads, hip flexors, glutes

Lunges with a front kick allows your body to work the legs and glutes while giving you a cardio boost and ab workout. This exercise can increase stability and flexibility.

A proper lunge posture can help you achieve a stronger and more stable core by engaging your core and abdominal muscles. It helps to build stability, and a stronger core lowers the severity of lower back pain and also improves your balance and posture.

In terms of improving balance, lunges train one part of your body at a time, independently. This helps to achieve proper body balance and coordination, and practicing lunges will make every day functions easier.


How To Do Lunge Kick:

  1. Stand straight up with a tight core and flat back. Keep your head focused straight ahead as you step back with your right leg.
  2. As you step forward into the starting position, launch the right leg into a front kick.
  3. Return your right leg to the starting position. Repeat on other side. Keep alternating until you complete the set.

Complete 3 sets of 10 reps for this home leg exercise.

Frog Bridge

Targets: core, glutes, inner thighs

The frog bridge exercise is a great exercise that activates the glutes, core, and inner thighs. This exercise lifts and sculpts the glutes and helps with stabilization in the spine.

How To Do a Frog Bridge:

  1. Lie back on the ground and place the bottom of your feet together, letting your knees fall open sort of as if doing the butterfly stretch. Find a comfortable placement and allow your knees to relax open.
  2. Lying on your back with your knees wide and the bottoms of your feet together, bend your elbows to 90 degrees so that only your upper arms are against the ground. You want to really drive your elbows down into the ground as you bridge up.
  3. Bridge up while keeping your knees open. Squeeze your glutes as you lift and contract them at the top, and drive your elbows into the ground for stability.
  4. Lower back down and repeat.

Complete 3 sets of 10 reps for this exercise.

Bear Squat

*image shows starting position*

Targets: quads, core, arms, calves

The bear squat is a low impact full body exercise that targets multiple muscles in your body. It strengthens these muscles while simultaneously improving flexibility and posture. This exercise helps strengthen your hips, tone your thighs, and tighten your core and elongate your spine.

How To Do a Bear Squat:

  1. Position your hands and feet on the ground so that are approximately 3-4 feet away from each other.
  2. Your knees should be at about a 90 degree angle. Lower your butt back until they almost touch your heels.
  3. Raise yourself back up again. Repeat.

Complete 3 sets of 10 reps for this exercise.

Calf Raise

Targets: hamstrings, glutes, upper and lower back

Calf raises are an amazing exercise because they can be completed anytime, anywhere. When you’re brushing your teeth, you can do calf raises. Having strong calves is important especially if you’re a runner. Strength in the calf muscle reduces the risk for injury and can help you run faster.

You don’t need access to a barbell to use deadlifts, but it definitely doesn’t hurt to have one. Dumbbells or kettlebells can be used to do the exercise, especially variations like the straight leg or Romanian deadlift variation.

How To Do Calf Raises:

  1. Stand on the edge of a step.
  2. Stand tall with your abs engaged, the balls of your feet firmly planted on the step, and your heels hanging over the edge. Rest your hands against a wall if you need balance.
  3. Raise your heels a few inches above the edge of the step so that you’re on your tiptoes.
  4. Hold the position, and then lower your heels below the step. You should feel a stretch in your muscles.

Complete 3 sets of 10 reps for this exercise.

Split Squat

Targets: quads, hamstrings, glutes, calves, core

Split squats are an excellent home leg workout exercise for building leg and core strength. The single leg exercise forces your core to be engaged the entire time while building muscle mass in the legs and glutes. It is an easy exercise that can be completed by beginner or expert fitness levels, and it is equally as effective as it is easy.

How To Do a Split Squat:

  1. From a standing position, take a long step forward like you are doing a lunge. The heel of your back foot should be raised.
  2. Keeping your center straight, lower slowly until your back knee almost touches the floor, then push back up.
  3. Complete all your reps on one leg, then switch to the other.

Complete 3 sets of 10-12 reps for this exercise.

Having strong leg muscles helps stabilize the rest of your body and make your figure look more proportional. If you aren’t working your lower body, there are no excuses anymore after reading this 10 minute at home leg workout!

Leg Home Workout FAQs

As a beginner new to home leg workouts, you may be wondering how many exercises you should perform in one session. In general, you’ll want to choose between 3-5 leg exercises per workout, unless otherwise directed by your personal trainer.

The exercises listed in this article can all be performed in about 10 minutes. Overall, we recommend each leg workout last between 15 to 20 minutes long at the most. It’s recommended to train your legs around three times a week. If you have questions, talk with your personal trainer.

There are lots of good leg exercises to choose from. Some of these include the back squat, front squat, Bulgarian split squat, leg press, hack squat, barbell hip thrust, lying leg curl, standing calf raise, and more. More on the 15 best exercises here.

The amount of calories you can expect to burn during a leg workout will depend on your weight and the intensity of the workout. On average, for a leg workout, you can expect to burn anywhere between 350-700 calories in a one-hour session.

Other 10 Minute Workouts: