Lean Mean Legs – A Fast Leg Workout to Strengthen Your Lower Body

The major muscles in your legs – your glutes, quads, hamstrings, and calves – are the base of your body and help you generate speed and power whenever you move. To get a great leg workout, take a look at this short and effective video. Regularly performing this leg workout routine will help you strengthen your lower body and get those shapely legs just in time for shorts season. Since we know you can’t always make it to the gym, we’ve added at-home modifications below.

Exercise 1: Superset

Back Squat/Goblet Squat: 10 – 12 reps

Our video calls for back squats with a weighted barbell, but since most of us don’t have a squat rig at home, try weighted goblet squats instead. Use a dumbbell or kettlebell if you have one. Otherwise, you can fill an old milk jug with water. Hold your weight to your chest with both hands and perform your squats. Keep your chest up and back straight. Push your hips back and squat low enough, so the crease of your hip is below your knee. Squats are a compound exercise that works your posterior chain, including your glutes and quads.

Jump Squat: 10 reps

This is a variation on the standard air squat. Instead of standing up tall at the end of your squat, a jump squat requires you to jump up at the end of the movement. Make sure you land softly, and immediately squat back down to help absorb the impact of your landing. You should feel a good burn in your glutes and quads. To modify this movement for a lower impact exercise, you can remove the jump.

Perform three sets of these movements, with 30 seconds of rest between each set.

Exercise 2: Superset

Leg Extension Machine/Resistance Band: 3 sets of 10 – 12 reps

If you don’t have a leg extension machine in your basement or garage, try using resistance bands to perform this exercise instead. Sit in a chair and loop a resistance band to the front right leg of the chair. Put your right foot through the band so that the band rests around your ankle. Keeping your back straight and core tight, extend your right leg until your knee is straight. After 10 to 12 reps, switch to your other leg. This exercise focuses on your quads, those big muscles in the front of your legs.

Split Squats: 3 sets of 10 reps

Start with your legs together and then step back with one foot. Keeping your chest up and back straight, dip down so that your back knee comes close to touching the floor. Make sure your front knee doesn’t go forward past your toes. Keep your weight in the front of the heels. After 10 reps, switch legs. The split squat works your glutes and quads.

Perform three sets of these movements with 30 seconds of rest between each set.

Exercise 3

Wall Sit: 30 seconds

It’s time to grill your quads. Start with your back against a wall in your home. Slide down the wall until your knees and thighs are perpendicular. Make sure your feet are shoulder-width apart, and your back is flat against the wall. Hold this position and enjoy the burn of this leg workout!

Perform three sets of wall sits with 30 seconds of rest between each round.

After your last wall sit, you have completed our leg workout routine. Great job! Your legs will thank you for your hard work. Want even more helpful workout routines? Take a look at our 31-day workout calendar.

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