Stronger legs, no gym needed: 8 at-home exercises backed by experts

Build stronger legs at home with expert-approved exercises—no gym required.(Image: Pexels)

You don’t necessarily need a gym membership or heavy workout machines to get strong legs. In reality, there are so many ways to build strength, balance and endurance at home — just by using your bodyweight in a few different movements.

Your legs are the base of nearly every move you make throughout the day, from strolling up a flight of stairs to schlepping groceries home and keeping them strong isn't just good for times when you’re working out; it improves your athleticism, wards off injury, and supports long-term joint health.

“Regular home leg training is a great way to enhance strength, mobility and longevity of the body without adding undue stress,” says Dr Tony D’Silva, Mumbai-based leading sports medicine expert and also founder of TonedUp fitness chain. “But with just a few square feet, some dedication and the right plan, you can turn that room or backyard space into a mini weight room,” he adds.

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Squats

The traditional squat is still the king of leg exercises with focus mainly on your quadriceps, glutes and hamstrings. Lower your hips back and down as if you were sitting into a chair, then push back up. Increase the difficulty by holding at the bottom or adding weights.

Lunges

Lunges work both legs at the same time and also improve your balance. Take a step forward with one leg and lower your body until both of your knees are bent to 90 degrees, then come back up to standing. Alternate legs for symmetry. Step back lunges are more knee friendly but just as effective.

Glute Bridges

To start, lie on your back with your knees bent and feet flat. Drive through the back of your heels to raise hips up and squeeze glutes and hamstrings. Pause for a brief moment at the top before lowering. This exercise also works your lower back.

Step-Ups

Find a sturdy chair or step. Step up with one leg, then the other, and step back down. This simulates climbing and targets your quads, glutes, and calves while training coordination.

Calf Raises

Commodify Stand, and raise your heels off the floor slowly until you’re standing on the balls of your feet. Pause, then reverse the move. Do it off a step edge for added range of motion.

Wall Sit

Lean against a wall as if sitting, the knees at 90 degrees. Remain in this isometric position and work on quad endurance. Shoot for 30-60 seconds per set.

Side Leg Raises

Begin on one side, legs straight. Lift the top leg up and down. This movement strengthens the hip abductors and glutes, important muscles for stability and avoiding knee pain.

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Bulgarian Split Squats

Bring one foot behind you onto a chair or bench; squat with the standing leg. This dynamic move develops one side of the body versus the other, and challenges your stability while incorporating big quads and glutes.

FAQs about exercises: 

1. Do I need any equipment for these exercises?

No, these exercises primarily use your body weight. However, you can add weights to increase the difficulty.

2. How often should I do these exercises?

You can perform these exercises 2-3 times a week, depending on your fitness level and goals.

3. Can I do these exercises if I have knee pain?

Some exercises, like step back lunges, are more knee-friendly. It's best to consult a specialist for personalised advice.

4. How long should each session last?

A session can last anywhere from 20-45 minutes, depending on your routine and the number of sets and repetitions.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.