Leg day doesn’t have to mean commuting to a crowded gym or collecting fancy equipment. If you want stronger legs and glutes but you’re short on time, space, and gear, this guide is your plan. Maybe your knees prefer low-impact options, maybe you’ve only got a pair of dumbbells—or nothing at all. You’ll get an efficient routine that fits your living room, builds strength you can feel, and doesn’t waste a minute.

Below, you’ll find 14 smart, home-friendly moves that cover every major lower-body muscle. Each exercise includes exactly what you need: the muscles worked, clear step-by-step form, recommended sets/reps and tempo, easier and harder variations, and coach’s cues so you feel the right muscles doing the work. Use just your bodyweight, a single pair of dumbbells or a loaded backpack, and simple household items like a chair, couch, wall, or towels. You can run these as a 20–30 minute circuit when you’re busy, or use straight sets if you prefer classic strength training—either way, you’ll have options to progress week after week. Clear a bit of space, grab some water, and get ready to train smarter at home. Let’s get to work—starting with the squat.

1. Squat (bodyweight or goblet)

The squat is the cornerstone of any lower body home workout. It trains a powerful, knee-dominant pattern that builds everyday strength, from getting off the couch to picking up groceries. Add a goblet load (dumbbell, kettlebell, or backpack) to keep the torso upright and dial up the challenge without needing a rack.

Muscles worked

Squats primarily target the glutes and quads while recruiting the hamstrings and calves for support. You’ll also feel your adductors and core working to stabilize, especially with deeper ranges or a front-loaded goblet position.

How to do it

Start with a tall posture and a strong brace so you move as one solid unit. For the goblet variation, hold the weight tight to your chest with elbows tucked under.

1. Stand feet about shoulder-width, toes slightly out, whole foot planted.
2. Inhale, brace, and “sit between your hips” as knees track over mid-toe.
3. Lower until thighs are about parallel (or mobility allows), heels down.
4. Drive through midfoot/heels to stand tall, squeeze glutes, exhale.

Reps, sets, and tempo

Choose the rep range that matches your goal and equipment. Control the lowering phase to build strength where it counts and protect your knees.

• Strength (goblet): 3–5 sets of 6–10 reps, 3-1-1 tempo.
• Hypertrophy/control: 3–4 sets of 8–12 reps, 2-1-2 tempo.
• Conditioning circuit: 30–40 seconds of work, 20–30 seconds rest.

Make it easier

If depth or balance is tricky, tweak your setup so the right muscles do the work. Build confidence with a stable target and reduced range first.

• Box/chair squat: Tap a box at controlled depth, stand tall.
• Counterbalance/heel wedge: Reach arms forward or elevate heels on a book to offset mobility limits.

Make it harder

When bodyweight reps feel solid, increase challenge without leaving your living room. Small changes in loading or tempo go a long way.

• Heavier goblet or backpack: Hug it high, keep ribs down.
• B-stance squat: Stagger one foot slightly back to load one leg more.

Coach’s cues

Great squats are earned with consistent setup and intent. These cues keep your pattern strong and your knees happy during any at-home leg workout.

• Screw your feet into the floor and keep arches up.
• Knees track over the second toe; don’t let them cave.
• Ribs down, brace hard; keep a proud chest without overextending.
• Sit between hips, not forward onto your toes.

2. Reverse lunge

This single-leg staple builds balanced strength without a lot of space or equipment, making it perfect for your lower body home workout. Stepping back keeps your weight centered over the front leg, which many people find more controlled than stepping forward, so you can load the glutes and quads with confidence.

Muscles worked

Reverse lunges train the glutes, hamstrings, and quads, with calves and core stabilizing. Because each side works independently, you’ll also challenge hip stabilizers to keep the pelvis level.

How to do it

Dial in a hip‑width stance and a firm brace so your front leg can do the heavy lifting.

1. Stand tall, feet hip-width, whole foot planted on the floor.
2. Inhale and step your right foot straight back onto the ball of the foot.
3. Lower under control until both knees are ~90°, torso slightly forward, front knee tracking over midfoot.
4. Lightly kiss the floor with the back knee (or to comfortable depth).
5. Exhale and drive through the front heel/midfoot to stand, bringing feet back to hip-width.
6. Repeat all reps on one side, then switch.

Reps, sets, and tempo

Choose the scheme that fits your goal and what you have available.

• Strength (loaded): 3–5 sets of 6–8/leg, 3-1-1 tempo.
• Muscle/Control: 3–4 sets of 8–12/leg, 2-1-2 tempo.
• Conditioning: 30–40 seconds work, 20–30 seconds rest.

Make it easier

Start with stability and a shortened range so form stays crisp.

• Assisted: Lightly hold a wall/countertop for balance.
• Split squat (no step): Keep feet split and move up/down in place.
• Shallow depth: Use a pad or yoga block as a gentle “tap” target.

Make it harder

Progress load, range, or power without leaving your living room.

• Goblet/backpack load: Hug the weight high, ribs down.
• Front-foot elevated: Place the front foot on a book for extra range.
• Knee drive or hop: Reverse lunge, then drive the rear knee up—or add a small hop. Experienced lifters can use alternating jump lunges.

Coach’s cues

• Keep hip width: Feet stay on “train tracks,” not a tightrope.
• Front foot tripod: Big toe, little toe, heel all press the floor.
• Knee tracks over second toe; don’t let it cave inward.
• Soft forward torso, ribs down; brace before every rep.
• Own the lowering; don’t crash the back knee—control it.

3. Romanian deadlift (dumbbells or backpack)

The Romanian deadlift (RDL) is your hinge pattern—the backside-builder of a strong lower body home workout. It lights up hamstrings and glutes while teaching you to move from the hips, not the lower back. With a pair of dumbbells or a loaded backpack, you’ll get serious results in a small space.

Muscles worked

Primarily hamstrings and glutes; secondarily lower back (erectors), adductors, lats, and core for bracing and keeping the load close.

How to do it

Think “soft knees, big hips.” Keep the weight close to your legs, spine long, and ribs stacked over hips.

1. Stand hip-width, hold dumbbells at thighs (or a backpack by the straps), palms facing legs.
2. Brace your core, unlock knees slightly.
3. Push hips straight back as the torso hinges forward; keep a flat back and the load sliding along your thighs.
4. Stop when you feel a strong hamstring stretch (usually mid‑shin) without losing your neutral spine.
5. Drive the floor away, squeeze glutes, and return to stand, stacking hips under ribs.

Reps, sets, and tempo

• Strength (loaded): 3–5 sets of 5–8 reps, 3-1-1 (3s down, 1s pause at stretch, 1s up).
• Muscle/Control: 3–4 sets of 8–12 reps, 2-1-2.
• Circuit: 30–40 seconds work, 20–30 seconds rest.

Make it easier

• Wall tap hinge: Stand ~6–12 inches from a wall and reach hips back to touch it to groove form.
• Good morning (no load): Hands behind head, hinge with control before adding weight.
• Shorten the range: Stop just below knees until mobility and control improve.

Make it harder

• Heavier goblet/backpack: Hug the load high to keep ribs down and torso tight.
• Eccentric focus: 4–5s lowering or 1–2s pauses at mid‑shin.
• Single‑leg RDL: Hold one weight, hinge on one leg for balance and hip stability.

Coach’s cues

• Soft knees, big hips back; don’t keep knees locked.
• Shins vertical, weight close; “shave your legs” with the dumbbells.
• Ribs down, neck long; look 3–6 feet ahead on the floor.
• Move from the hips, not the spine; if your back rounds, reduce range and reset your brace.

4. Hip thrust (couch or floor bridge)

If you want stronger, rounder glutes from a lower body home workout, the hip thrust is your moneymaker. Propping your upper back on a couch gives you more range and glute tension than a floor bridge, but both options train a powerful hip‑dominant pattern that supports healthier knees, faster sprints, and a happier lower back.

Muscles worked

Primarily the gluteus maximus; hamstrings assist hip extension, with adductors and glute med/min stabilizing the pelvis. Your core braces to keep the ribs stacked and prevent low‑back arching.

How to do it

Set up so your shins are vertical at the top and your ribs stay down. Use a couch/bench for hip thrusts or lie flat for a floor bridge if you prefer less range.

1. Sit with your upper back against the couch edge (about bra line), feet hip‑width, heels planted 12–18 inches from your hips.
2. Tuck your chin slightly, brace, and posteriorly tilt your pelvis (ribs down).
3. Drive through your heels to lift hips until your torso is parallel to the floor and knees are ~90°. Squeeze glutes without arching your lower back.
4. Lower under control, keeping tension, and repeat. For the floor bridge, follow the same cues lying on your back with shoulders on the floor.

Reps, sets, and tempo

• Strength (loaded): 4–5 sets of 6–10 reps, 2-1-1 (2s down, 1s pause at top).
• Muscle/Control: 3–4 sets of 10–15 reps, 2-1-2.
• Finisher/Isometric: 2–3 sets of 20–40 seconds holds at the top.

Make it easier

• Floor glute bridge: Less range, more stability.
• Shorter range: Stop just before full lockout to learn the brace.
• Hands‑assisted: Lightly press elbows/forearms into the couch for balance.

Make it harder

• Add load: Place a dumbbell or backpack across your hips and hold it steady.
• Single‑leg bridge/thrust: Keep the same pelvis and rib position.
• Tempo/pauses: 3–4s eccentrics or 2–3s holds at full hip extension.

Coach’s cues

• Ribs down, chin tucked, tuck the tail: Avoid cranking into your low back.
• Heels heavy, toes light: You can even lift your toes to feel glutes more.
• Shins vertical at the top: Adjust foot distance for ~90° knees.
• Squeeze, don’t sway: Finish with glutes, not a big back arch.

5. Step-up (chair or stairs)

Few moves translate to real life like the step-up. It builds single-leg strength, balance, and control using what you already have—a sturdy chair, bench, or staircase—making it a go-to in any lower body home workout. Done well, it teaches you to load the glutes and quads without stressing your knees.

Muscles worked

Step-ups primarily train the quads, hamstrings, and glutes. Calves and core help stabilize the ankle, knee, and pelvis so the working leg does the lifting instead of momentum.

How to do it

Pick a stable surface around mid‑shin to just below knee height to start. Move smoothly and keep the working foot fully planted.

1. Stand tall facing the step, feet hip-width, and brace your core.
2. Place your whole foot on the step with knee tracking over the second toe.
3. Lean slightly forward, then drive through your heel/midfoot to stand tall on the step.
4. Squeeze the glute at the top without locking the knee or arching your back.
5. Control the descent, returning the trailing foot to the floor quietly.
6. Complete all reps on one side before switching.

Reps, sets, and tempo

Choose a range that matches your goal and step height. Control the way down to build strength and protect your joints.

• Strength (loaded): 3–5 sets of 6–8/leg, 2-1-1 tempo.
• Muscle/Control: 3–4 sets of 8–12/leg, 2-1-2 tempo.
• Conditioning: 30–40 seconds work, 20–30 seconds rest.

Make it easier

Start low and keep stability high so form stays crisp. Use assistance as you learn the pattern and increase range over time.

• Lower step height: Mid‑shin or bottom stair to begin.
• Hand assist: Lightly hold a wall or counter for balance.
• Tap at the top: Briefly tap the trailing foot on the step before descending.

Make it harder

Progress load, range, or balance to keep adapting. Small changes here create big results without leaving your living room.

• Add load: Goblet dumbbell or backpack hugged high to the chest.
• Higher step: Work up to just below knee height if control remains solid.
• Knee drive or pause: Step up, drive the trailing knee high or add a 2–3s pause at the top; try the step‑up to knee drive variation for power.

Coach’s cues

• Whole foot on the step and press through heel/midfoot—don’t push off the floor with the trailing leg.
• Knee tracks over second toe; avoid caving in.
• Tall torso, ribs down; slight forward lean from the hips is okay.
• Own the lowering; quiet feet on the way down mean good control.

6. Bulgarian split squat (rear-foot elevated)

This rear-foot–elevated split squat is a small-space powerhouse for your lower body home workout. Elevating the back foot shifts more load to the front leg, building serious quad and glute strength while improving balance, hip stability, and mobility—all with a chair, couch, or bench.

Muscles worked

You’ll hit the quads and glutes hardest, with the hamstrings and adductors assisting. Calves and core stabilize the ankle, knee, and pelvis, and the glute medius works overtime to keep your hips level.

How to do it

Set up with “train tracks” (hip-width stance), not a tightrope, and keep most of your weight on the front leg.

1. Stand about a stride’s length in front of a chair/couch. Place your rear foot on the edge, laces down (or toes tucked if more comfortable).
2. Plant the front foot fully, brace your core, and keep ribs down with a slight forward torso lean.
3. Bend both knees to lower straight down until your back knee hovers above the floor and front thigh approaches parallel.
4. Keep the front knee tracking over the mid-toe and the front heel planted.
5. Drive through the front midfoot/heel to stand tall without pushing off the back leg.
6. Complete all reps on one side, then switch.

Reps, sets, and tempo

Pick the scheme that matches your goal and available load. Control the descent to protect the knee and build more strength.

• Strength (loaded): 3–5 sets of 5–8/leg, 3-1-1 tempo.
• Muscle/Control: 3–4 sets of 8–12/leg, 2-1-2 tempo.
• Conditioning: 30–40 seconds/leg, 20–30 seconds rest.

Make it easier

Start with more stability and a smaller range so form stays sharp as you progress.

• Front-foot flat split squat: Keep the rear foot on the floor.
• Lower surface: Use a low step or bottom stair for less elevation.
• Assisted reps: Lightly hold a wall or counter; reduce depth.

Make it harder

Progress load, range, or time under tension to keep adapting in your at-home leg training.

• Add load: Goblet dumbbell or backpack hugged high.
• Front-foot elevated: Small plate/book under the front foot for more range.
• Tempo/1.5 reps: Slow 4–5s eccentrics, pauses at the bottom, or add a half rep before standing.

Coach’s cues

• Hip-width stance: Keep “train tracks,” not a tightrope.
• Front foot tripod: Big toe, little toe, heel rooted; don’t let the heel pop.
• Slight forward torso, ribs down; load the glutes, not the low back.
• Knee over second toe; avoid caving in.
• Descend straight down; don’t drift forward.
• Front leg does the work; the back leg is a kickstand, not a spring.

7. Lateral lunge (side lunge)

Move strong in the side-to-side plane and your hips, knees, and back will thank you. The lateral lunge builds powerful glutes and adductors, opens tight hips, and evens out imbalances from straight‑ahead training—perfect for any lower body home workout with limited space.

Muscles worked

This targets the big movers while lighting up the often‑neglected hip stabilizers.

• Glutes (max and medius)
• Quads
• Hamstrings
• Adductors (inner thighs)
• Calves and core for balance and control

How to do it

Think “big step, hips back, knee tracks.” Keep both feet flat and your chest tall.

1. Stand tall, feet together, toes forward, brace your core.
2. Step your right foot 2–3 feet to the side.
3. Hinge your hips back and bend the right knee as the left leg stays straight, weight on the right heel/midfoot.
4. Keep the right knee tracking over the second toe; torso stays proud.
5. Push the floor away with the right foot to return. Do all reps, then switch (or alternate).

Reps, sets, and tempo

• Strength (loaded): 3–5 sets of 6–8/side, 3-1-1.
• Muscle/control: 3–4 sets of 8–12/side, 2-1-2.
• Conditioning: 30–40 seconds, 20–30 seconds rest.

Make it easier

• Shorten the step/range: Tap a target at mid‑shin depth.
• Assisted: Lightly hold a wall or counter; pause between reps to reset.

Make it harder

• Goblet/backpack load: Hug high, ribs down.
• Slider lateral lunge or Cossack squat: Use a towel under the straight leg for more adductor work, or sink deeper with a heel‑elevated Cossack.

Coach’s cues

• Toes forward, knee over second toe; don’t let it cave in.
• Sit back into the hip, not onto the toes.
• Keep the non‑working leg straight with the heel down.
• Push the floor away to return; control the descent every rep.

8. Sumo squat (plié)

Widen your stance, turn the toes out, and let the inner thighs join the party. The sumo (plié) squat shifts emphasis to the adductors while still blasting glutes and quads, making it a perfect variation in a lower body home workout. The more upright torso is knee‑friendly and easy to load with a goblet dumbbell or backpack.

Muscles worked

• Adductors (inner thighs)
• Glutes (max and medius)
• Quads
• Hamstrings and calves as assistants
• Core for bracing and posture

How to do it

1. Stand with feet wider than shoulder width, toes turned out 20–40°, ribs down, and core braced.
2. Inhale, “screw” feet into the floor (create outward tension) and sit your hips straight down between your heels.
3. Keep knees tracking in line with toes and heels flat; descend until thighs are parallel (or your best depth).
4. Exhale, drive through midfoot/heels to stand tall, squeezing glutes at the top without over‑arching.

Reps, sets, and tempo

• Strength (loaded): 3–5 sets of 6–10 reps, 3-1-1.
• Muscle/control: 3–4 sets of 8–12 reps, 2-1-2.
• Conditioning: 30–40 seconds work, 20–30 seconds rest.

Make it easier

• Box/target squat: Tap a chair or box to control depth and balance.
• Narrow the stance slightly: Reduce turnout to find strong knee tracking.
• Counterbalance: Reach arms forward or hold a light object to stay upright.

Make it harder

• Goblet/backpack load: Hug high to keep the torso tall and ribs down.
• Tempo/pauses or 1.5 reps: Slow 4–5s lowers, 2–3s holds at the bottom, or add a half‑rep before standing.
• Heels‑elevated plié: Small plates/books under heels for more quad and depth challenge.

Coach’s cues

• Knees follow toes: Track over the second/third toe—don’t let them cave.
• Create outward tension: “Spread the floor” with your feet to light up adductors/glutes.
• Chest proud, ribs down: Stay tall without leaning forward or arching.
• Sit between the hips, keep heels rooted, and squeeze to finish each rep.

9. Hamstring curl (sliders or towels)

This floor-based curl is a quiet killer for your posterior chain and a perfect finisher in a lower body home workout. With your hips lifted and heels on sliders or towels, you’ll extend and curl your legs without equipment—hammering hamstrings while keeping glutes engaged and your lower back protected.

Muscles worked

Primarily hamstrings and glutes; core and lower back stabilize to keep the pelvis tucked and ribs down.

How to do it

Set up on a smooth surface with socks, sliders, or small towels under your heels. Keep your hips lifted the entire set.

1. Lie faceup, knees bent, heels on sliders, feet hip-width, arms by your sides.
2. Brace, tuck your pelvis (ribs down), and lift hips into a strong bridge.
3. Without dropping hips, slide your heels forward to extend your legs until just before your low back wants to arch.
4. Pull your heels back under your knees, squeezing hamstrings and glutes.
5. Maintain a steady breath and repeat for controlled reps.

Reps, sets, and tempo

Use control and tension; don’t rush the lengthening phase.

• Strength endurance: 3–4 sets of 6–10 reps, 3-1-2 tempo (slow extend).
• Muscle/control: 3–4 sets of 8–12 reps, 2-1-2 tempo.
• Time-based circuit: 30–40 seconds work, 20–30 seconds rest.

Make it easier

Start with more stability and a shorter lever so form stays tight.

• Hips-down curl: Keep hips on the floor while you slide in and out.
• Partial range: Extend halfway, curl back, build control before going longer.
• Slick surface: Use socks on a smooth floor to reduce resistance.

Make it harder

Progress lever, tension, or unilateral work for a bigger challenge at home.

• Eccentric-only: Extend both legs slowly, curl back with help, or reset.
• Single-leg curl: Keep hips level; fewer reps with pristine form.
• Longer lever/pauses: Fully extend with a 2–3s pause before curling.

Coach’s cues

• Ribs down, tail slightly tucked; don’t arch your low back.
• Heels heavy, toes light; think “drag the floor” on the way in.
• Knees track hip-width; don’t let them flare or cave.
• Keep hips up and still; if they drop, shorten range or slow down.

10. Calf raises (double and single-leg)

Strong calves improve ankle stability, sprint speed, and jumping—and they protect knees and Achilles. Best of all, calf raises fit any lower body home workout with zero space or gear. Use both legs for volume, then progress to single-leg for serious strength and balance.

Muscles worked

Gastrocnemius (straight‑knee emphasis) and soleus (bent‑knee emphasis), with help from intrinsic foot muscles and the core for upright posture.

How to do it

1. Stand tall, feet hip‑width, ribs down, light fingertip support on a wall if needed.
2. Press big toe, little toe, and heel into the floor; then rise onto the balls of your feet.
3. Squeeze calves at the top without rolling ankles outward.
4. Lower slowly to a soft heel touch and repeat. For single‑leg, lift one foot and perform the same steps on the standing leg.

Reps, sets, and tempo

• Muscle/endurance: 3–4 sets of 12–20 reps (last 3–4 reps challenging).
• Strength (loaded): 3–5 sets of 8–12 reps.
• Tempo: Explode up, hold 1–2s at top, lower 2–3s: 1-1-2/3.

Make it easier

• Both‑leg raises: Build volume and groove the pattern.
• Partial range: Work the top 50% first, then deepen.
• Wall support: Light fingertips for balance only.

Make it harder

• Single‑leg raises: Full, controlled range.
• Deficit on a step: Let the heel drop below forefoot.
• Add load: Hold dumbbells or wear a backpack.
• Bent‑knee raises: Slight knee bend to bias the soleus.

Coach’s cues

• Big‑toe pressure: Don’t roll to the outside edge of the foot.
• Tall and still: Ribs down, glutes lightly squeezed, no bouncing.
• Full range: Pause at the top, control the slow lower every rep.

11. Skater hops (low-impact option)

Skater hops train athletic side-to-side power while firing up your glutes and calves—great for knee-friendly conditioning in a lower body home workout. You’ll build lateral stability, coordination, and a little cardio engine without needing more than a mat’s worth of space.

Muscles worked

Skaters hit the big movers and those all-important hip stabilizers.

• Gluteus medius and maximus
• Quads
• Hamstrings
• Calves
• Core (anti-rotation)

How to do it

Stay low, move wide, and stick each landing before you bound again.

1. Stand tall, feet hip-width, slight knee bend, core braced.
2. Push off your right foot to jump left, landing softly on the left foot as the right leg sweeps behind on a diagonal (heel up).
3. Hinge slightly at the hips and reach the opposite arm toward the landing foot for balance.
4. Pause to “stick” the landing, knee over midfoot, then rebound to the other side.
5. Continue alternating with smooth, controlled lateral bounds.

Reps, sets, and tempo

• Power/conditioning: 3–4 sets of 20–30 seconds, 30–40 seconds rest.
• Rep-based: 3–4 sets of 8–12 bounds/side (stick each landing).
• Tempo: Explode laterally, 1–2s balance on landing, controlled reset.

Make it easier

• Step-behind skaters (no jump): Step laterally and tap the trailing foot behind.
• Shorter bounds: Reduce distance and stay a bit taller.
• Hands-assisted balance: Light fingertip touch on a wall during landings.

Make it harder

• Bigger bounds + continuous reps: Minimize pauses, stay low.
• Reach-and-hold: Tap the landing foot with opposite hand and hold 1–2s.
• Deficit landing: Land the working foot on a low step for extra knee/hip control.

Coach’s cues

• Land soft: Quiet feet, knee tracks over the second toe.
• Hips back, chest proud: Athletic hinge—don’t collapse at the waist.
• Stay low, move wide: Keep a mini-squat to load glutes each rep.
• Own the stick: Balance first, then bound—quality over speed.

12. Wall sit (isometric hold)

Simple, sneaky, and spicy on the quads, the wall sit builds rock‑solid endurance without space or gear—perfect for any lower body home workout. It’s knee‑friendly when set up well and pairs great between dynamic leg moves.

Muscles worked

Primarily the quads hold the load. Glutes, calves, and core assist isometrically to keep the pelvis neutral, shins vertical, and your torso steady against the wall.

How to do it

Set up with your back flat to the wall, ribs down, and feet far enough forward that your shins can stay vertical at the bottom. Breathe steadily and keep your weight over midfoot/heels.

1. Slide down until knees are ~90° and thighs parallel.
2. Keep knees tracking over the second toe; heels flat.
3. Lightly tuck the pelvis to avoid lower‑back arching.
4. Hold the position, then stand up under control.

Reps, sets, and tempo

Hold 20–60 seconds, 2–4 sets; rest 45–75 seconds. Think steady breathing, constant tension—no bouncing or shifting.

Make it easier

Start higher and shorten the hold so form stays crisp.

• Higher seat (knees > 90°)
• Hands off thighs, arms by sides
• 10–20 second holds, build up

Make it harder

Increase time, tension, or challenge balance.

• Hold a dumbbell/backpack at chest
• Heel raises or toes up for calf/quad bias
• Marches or alternating single‑leg holds (5–10s/side)

Coach’s cues

• Knees track over second toe; don’t cave in.
• Shins vertical, heels heavy; no tiptoes.
• Ribs down, slight tail tuck; keep back flat.
• Don’t hold your breath—smooth inhale/exhale throughout.

13. Fire hydrant (hip abduction)

Small move, big payoff. Fire hydrants strengthen your hip abductors and deep glute stabilizers—the muscles that keep knees tracking well and hips level during squats, lunges, and runs. They’re joint‑friendly, need zero equipment, and slot anywhere in a lower body home workout for rock‑solid hip control.

Muscles worked

• Gluteus medius/minimus (primary abductors, pelvic stability)
• Gluteus maximus (assists)
• Deep hip external rotators
• Core/obliques (anti‑rotation)

How to do it

1. Start on all fours: wrists under shoulders, knees under hips, core braced, ribs down.
2. Keep your working leg bent ~90°. Without shifting your weight, lift that knee out to the side.
3. Raise only as high as you can without leaning or rotating your pelvis or torso.
4. Pause briefly with tension, then lower under control to the floor.
5. Do all reps on one side, then switch.

Reps, sets, and tempo

• Control/endurance: 3–4 sets of 10–15 reps/side, 2-1-2 tempo.
• Time-based: 30–40 seconds/side, 20–30 seconds rest.
• Optional finisher: last set add 10–15 partials at the top.

Make it easier

• Shorten the range: Lift to the point before your torso wants to tip.
• Forearms down: Go to elbows to reduce wrist load and help bracing.
• Wall alignment: Hips lightly near a wall to feel when you start rotating.

Make it harder

• Mini‑band above knees: More lateral tension, same clean form.
• Top‑end holds/pulses: 2–3s pause at the top or 10–15 mini pulses.
• Straight‑leg hydrant or bear hydrant: Extend the working leg, or hover both knees 1–2 inches off the floor.

Coach’s cues

• Square the pelvis: Hips stay level; don’t lean away from the working side.
• Brace and breathe: Ribs down, steady exhale as you lift.
• Lead with the knee, not the foot; keep the knee bent and shin relaxed.
• Slow lowers win: Control the descent—no swinging or momentum.

14. Curtsy lunge

This diagonal-back step lights up your glutes and adductors while teaching hip control in a new plane—perfect balance work for any lower body home workout. Done with hips square and a solid tripod foot, the curtsy lunge is knee‑friendly and a great accessory after squats and hinges.

Muscles worked

• Glutes (max and medius)
• Quads
• Hamstrings
• Adductors (inner thighs)
• Calves and core for balance and posture

How to do it

1. Stand tall, feet hip‑width, ribs down, brace your core.
2. Step your right foot diagonally back and across, landing on the ball of the foot behind your left heel (not directly in line).
3. Lower until the back knee hovers and the front knee bends toward ~90°, torso slightly forward, hips square.
4. Keep the front knee tracking over the second toe and the whole front foot planted.
5. Drive through the front heel/midfoot to stand and return to hip‑width. Complete reps, then switch (or alternate).

Reps, sets, and tempo

• Strength (loaded): 3–5 sets of 6–8/side, 3-1-1.
• Muscle/control: 3–4 sets of 8–12/side, 2-1-2.
• Conditioning: 30–40 seconds work, 20–30 seconds rest.

Make it easier

• Shallow cross/back step: Reduce the diagonal and depth.
• Assisted: Light fingertip support on a wall or counter.
• Static curtsy split squat: Set the stance and move up/down without stepping.

Make it harder

• Goblet/backpack load: Hug high, ribs down.
• Curtsy lunge to kick: Stand and sweep the rear leg into a small lateral kick or knee drive.
• Tempo/pauses or pulses: 4–5s lowers, 2–3s bottom holds, or 1.5‑rep sets.

Coach’s cues

• Square your hips and keep your torso stacked—no twisting.
• Front foot tripod: Big toe, little toe, heel rooted.
• Knee over second toe; don’t over‑cross and cave inward.
• Step “diagonal and behind,” not directly in line; think train tracks, not a tightrope.
• Own the lowering; quiet, controlled reps beat big ranges done fast.

Wrap up your leg day

You’ve got everything you need to build strong, athletic legs at home. Pick 5–7 of the moves above and run them for 2–3 rounds (30–40 seconds on, 20–30 seconds off), or use straight sets with the rep schemes provided. Progress weekly by adding a rep or two, slowing the eccentric, or loading a dumbbell/backpack. Train lower body 2–3 times per week, leaving about 48 hours before you hit the same muscles again.

Keep your warm-up short and specific, finish with a quick cool-down, and chase crisp reps over sloppy volume. Most of all, be consistent. Small, repeatable wins stack fast. If you want simple, no‑nonsense programs, recovery tips, and motivation to keep going, you’ll find more at Body Muscle Matters. Now grab some water, set a timer, and get that first set—your stronger legs start today.