Have you been doing the usual leg exercises from YouTube or Instagram like squats, lunges, and mountain climbers? That’s a start, but try this challenging leg workout for women at home to really change your routine. This intense leg workout targets your thighs and glutes, giving you a toned look without bulky equipment. Follow this leg day workout plan as written, combine it with a healthy diet, and you’ll see results. This hard leg workout is perfect for those ready to push themselves, and the advanced leg workout techniques will take your home training to the next level.
Each leg exercise has a number of repetitions for beginners and advanced fitness levels. The first number is for beginners and the second number is for the advanced level. Example: squats 25/ 50. Beginners will perform 25 squats. Advanced will perform 50 squats. Then move on to the next exercise from top to bottom. Once you reach the last exercise. You’ll repeat all the exercises again from top to bottom without rest until you’ve repeated as stated below all exercises or the time you have to workout. You’ll get best results by performing all exercises as stated. Example: repeat 2-4x / 5-6x beginners will repeat the entire circuit 2-4x and advanced 4-6x. Best if you repeat the largest number if you have time.
WHAT YOU’LL NEED FOR THIS IN HOME LEG ROUTINE:
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SQUATS with a booty band: Place a booty and leg band around your thighs.Stand up tall, feet slightly wider than hip distance. Toes pointed slightly out so knees track with feet while squatting. Hands by side. Squat back as if sitting in chair far behind you while placing all weight on heels with force and simultaneously bring hands up, together in front of eyes . Stand back up while pushing hips forward to lock out hips and squeeze bum hard at standing position. Make sure to bring arms down to side pressing them back when standing. Repeat. Note: make sure to bring bum below knee level at lowest position of squat at bottom.
JUMP IN TO OUT SQUAT with a booty band: Place a booty and leg band around your thighs. Hold the medicine ball to chest under your chin entire time. Stand up tall with feet together. Now jump out to squat position and squat with resistance while going down and explode back up to standing position. NOTE: lean forward while squatting and make sure elbows touch knees on bottom of squat. Repeat.
SHOULDER PRESS W SLAM BALL: Place a booty and leg band around your thighs.stand up with feet hip distance and ball to chest. Press straight up overhead till locked out elbows. Beginners should use one 5lb dumbbell or medicine ball instead of a 15-20 lb slam ball. Repeat.
BALL SLAM : Place a booty and leg band around your thighs. stand up tall, hold ball over head. Bend elbows so ball goes behind head to touch neck. Straighten arms to use triceps to extend back to overhead while leaning over, squatting and slamming the ball to the ground. DON’T JUST THROW BALL STRAIGHT DOWN. USE YOUR ENTIRE BODY TO SLAM THE BALL. Leaning over will work your abs too. Repeat.
JUMPING JACKS WITH BAND AND 2LB DUMBBELLS: Place a booty and leg band around your thighs. Hold 2lb dummbells and start to perform jumping jacks with band and weights. Repeat.
HIGH PLANK with leg lift (double pump): Place a booty and leg band around your thighs. keep feet hip distance or wider to work lower abs, sink hips slightly to engage lower abs for stabilization of lower back (if you have lower back issue then keep hips slightly higher then parallel). Hands flat on floor and forearms straight in front of shoulder. Engage abs with breadth entire time. Squeeze bum and lift right leg and double pump while on top then return to ground and perform same with right leg. Repeat for time. HIGH PLANK with jump in to out Place a booty and leg band around your thighs. keep feet together and begin to jump them out 3-5 inches and then back together like a horizontal jumping jack. Make sure hips stay low. Repeat for time.
BACK N FORTH with dbs and band: Place a booty and leg band around your thighs hold 2-2lb dumbbells Stand with feet together, bend knees and jump right to left, left to right as if going over a line or runner. Repeat and make sure to keep legs slightly bent entire time.
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Do I need equipment for this leg workout?
No bulky equipment is needed; some basic home workout tools are optional.
Can beginners do this intense leg workout?
Yes, you can modify reps and intensity to match your fitness level.
How often should I do this leg day workout?
2–3 times per week is ideal for toning and strength.
Will this hard leg workout help shape my thighs and glutes?
Yes, it targets thighs, glutes, and legs for a toned appearance.
Is this advanced leg workout suitable for home?
Absolutely, it’s designed for home use with minimal space and equipment.