At-Home Floor Leg Workouts

If you want strong, toned legs, the only way to get them is to work out those muscles. Sure, you can run or head to the gym to tone your legs, but if you prefer to work out at home, some basic floor exercises are just as effective. Your hamstrings, quads, calves and groin muscles are responsible for getting you from point A to point B, so don’t neglect them – keep them strong and healthy with a series of leg workouts.

  1. Lunges

    • Lunges work both your legs and your backside, and you can easily do them at home to get a more fit lower body. It is important to maintain correct form, otherwise you can put unnecessary stress on your joints. Done correctly, lunges will tone your hamstrings, quadriceps and glutes, and you also get fairly quick results in the form of stronger and more shapely legs. There are also several variations of the lunge you can try, like a jumping lunge, which will help get your heart rate up and burn more calories. Start with 10 lunges on both the right and left leg and aim for at least three sets. As the exercise gets easier, increase your reps and sets.

    Squats

    • Squats are another way to exercise your hamstrings and quads, as well as your rear. According to the American Council on Exercise, squats were named the best overall exercise for the lower body. Like lunges, it is important to do squats correctly to maximize the benefit. A common mistake people make doing this leg exercise is not squatting low enough. When you’re not as low as you can go, you’re not engaging all of the muscles in your legs, rear and core, so you lose much of the intensity. Squat as low as you can 10 times, and hold onto a chair or other stationary object for balance if necessary. Aim for three sets of squats; remember not to go too fast, as this exercise has better results when your form is correct.

    Calf Raises

    • If you want to tone your lower legs, try a series of calf raises using a stair or step. This is a body resistance exercise that is easy to do at home with fairly quick results in terms of calf definition. Calf raises can be done virtually anywhere – standing in front of the TV, when you’re talking on the phone or even while you’re washing dishes or folding laundry. Raise and lower your body 20 to 30 times per set, rest and then repeat two more times.

    Leg Circles

    • Lying on the floor with your leg extended in the air can be tiring all on its own, but throw in some leg circles and you’re really getting a lower-body workout. Leg circles focus mainly on the muscles in your thighs, but they also work your rear and abs. "Fitness" magazine ranks the leg circle as one of the top thigh exercises, and you don’t need any equipment to do it, either. You can mix it up by trying a kneeling leg circle, which also targets muscles in your shoulders and back for more of a whole-body workout. Perform leg circles on each leg 10 times for three sets, for a total of 30 leg circles on each leg.