A man demonstrates the proper form for lunges with an adjustable PowerBlock dumbbell in each hand.

Series: "Level Up" Leg Day: Home Gym Edition

Level Up Leg Day – Home Gym Edition

A common fitness refrain is that you should never skip leg day. And with our killer home gym leg workout, you don’t have to. We’ve put together this routine to fire the quads, hamstrings, calves and more without leaving the house. Do each movement as a bodyweight exercise or add PowerBlock adjustable dumbbells and kettlebells to feel the maximum burn.

Home Leg Day Workout Notes

  • Unless otherwise noted, begin each exercise standing straight with your feet hip- or shoulder-width apart.
  • All joking aside, you should skip leg day if you’re experiencing joint pain, abnormal muscle fatigue or illness. Trying to “power through” means a much greater risk of injury.

Leg Day Home Gym Workout

Walking Lunges

  • Hold a dumbbell in each hand and take a large step forward.
  • As your foot lands, lower your body (keeping your torso upright) until the rear knee almost touches the floor and the front thigh is parallel.
  • Raise your body out of the lunge while stepping forward with the back leg for another lunge.
  • Do as many reps as possible.

Goblet Body Squats

  • Hold a dumbbell or kettlebell in front of your chest with elbows tucked in.
  • Slowly lower yourself in a body squat as low as you can comfortably go. Keep your back straight and press your legs outward.
  • Pause at the bottom, then push yourself back up to the starting position.
  • Do 2 sets of 10-12 reps.

Weighted Step-Up with Knee Raise

  • Stand behind a step or to the side of a workout bench with a dumbbell in each hand.
  • Place one leg firmly on top of the step or bench. If you are using a step, be sure to center your foot for the most stability.
  • Keep your torso straight and push yourself upward using the heel of your raised leg.
  • Once your leg is fully extended, drive your opposite knee upward to hip height.
  • Lower yourself to the ground without letting your opposite foot touch the bench.
  • Do 2 sets of 10 reps for each leg.

Single-Leg Step Squats

  • Stand parallel with one foot on a step or bench. Hold a dumbbell in your opposite hand.
  • Slowly lower yourself in a single-leg squat until the opposite foot just touches the ground.
  • Use your squat leg to raise yourself back to the starting position. Do not “push off” the opposite foot.
  • Do 2 sets of 10-12 reps for each leg.

Romanian Deadlifts

  • Hold a dumbbell in each hand by your sides or a straight barbell in front.
  • Bend the knees slightly and then lean forward by “hinging” at the hips.
  • Drive your hips back and lower the weights with control until you feel a hamstring stretch.
  • Squeeze the glutes and raise yourself back up to starting position.
  • Do 2 sets of 12 reps.

Calf Raises

  • Hold a dumbbell in each hand or a weighted barbell.
  • Place the balls of your feet on an exercise step or stand on a regular step with your heels hanging off the back.
  • Raise your heels as high as you can while keeping the body straight.
  • Hold briefly, then lower yourself to the starting position.
  • Do 2 sets of 12 reps.