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13 Most Efficient Leg workouts for Men at home (100% effective)

Welcome to Fitness Deciphers…!!!

Want to do leg workouts and grow Tree Trunk legs at home?

No need to worry.

This is the ultimate guide on “Leg workouts for men at home”.

Here I will tell you about the most efficient leg exercises that can be performed at home (and literally anywhere).

Everyone prefers the gym for exercise.

But what if we can’t afford the gym or can’t go to the gym?

Should we avoid exercising our legs?

Absolutely NOT.

There are many leg exercises that can be easily performed at home without any equipment.

These exercises are 100% effective and have helped lots of people to make muscular legs at home. I hope these leg exercises will also help you same.

Let’s start.

1. Leg workouts for men at home

It is said that you should never miss your leg day.

But what if you were outside your hometown for any work and you have to miss your leg workout.

Or what if your gym is closed due to any reason on your leg day.

These all circumstances can literally affect your leg workout.

So what will you do?

Of course, you can do leg workouts at your home or anywhere you are residing.

If There Can be Work from Home…There Can be Workout From Home Too

In fact, the leg muscles are the best muscles to train at home. It is because we don’t need any equipment or very less equipment to train them.

So we can also say that we can do leg workouts anywhere.

Right?

So, let’s start discussing the leg workouts for men at home.

(Related: How to get biceps like iron pillars at home)

1) Body-weight squat

This exercise can target your glutes and quadriceps muscles.

It is a basic exercise. You should do it at the beginning of your workout (after warming up).

Method:

  • Stand on both legs.
  • Keep the distance between two legs as same as the width of your shoulders.
  • Keep your hands in front of your body.
  • Slowly lower your hips until your quadriceps are parallel to the floor.
  • Keep your back straight and just move your pelvis back.
  • Pauce for one count and get back to the starting position
  • Don’t hyperextend your knees at the top.
  • Repeat this exercise 3-4 times.

You have to keep your feet flat and knees straight throughout the exercise. It is because your hip may be tight and hip tightness can cause the knees to collapse inward.

If you have a dumbbell or barbell available at your home then you can also use them to increase the resistance of the exercises.

I used to lift a big water jug while training my legs at home. Now I have purchased a barbell 🙂

man doing squats in his home

( Squats from leg workouts for men at home)

2) Body-weight wide squats

This exercise can help you target your quadriceps, glutes, and adductors muscles.

I recommend you to do this exercise in the middle of your leg workout session and not at the early of the workout.

Method:

  • Stand on both legs.
  • Keep the distance between your legs 7-8 inches wider than the width of your shoulder.
  • Set your feet such that they face 45 degrees angle outside.
  • Keep your hands in front of your body.
  • Slowly lower your hips until your quadriceps are nearly parallel to the floor.
  • Keep your knees in the line of your toes while lowering your body.
  • Hold there for 1 second and slowly get back to the original position.
  • Don’t lock your knees at the top.
  • Repeat the same workout 3-4 times.

As mentioned above, the tightness of your hips can collapse your knees inward.

If you have a dumbbell or barbell at home, you can increase the resistance of the exercise by lifting heavyweights.

However, you don’t need even a dumbbell or barbell. You can lift any other heavy object while doing this exercise.

man doing wide squates at home

3) Walking Lunge

With this exercise, you can train your quadriceps muscles, gluts, and core.

This workout can be done at the early stage of the leg workout.

Method:

  • Stand on both legs.
  • Keep both hands joint together in front of your body or put them on your thighs as shown below.
  • Step forward with the left foot.
  • Lower it until it is flat on the floor with your knee at a 90-degrees.
  • Keep the back knees of your back leg just a few inches above the floor and don’t let it touch.
  • Get back to the original position and repeat the same for another leg.
  • Repeat the same exercise 3-4 times.

This exercise is also known as the same place lunge.

To increase the toughness of exercise, you can also use some weights while exercising.

man doing walking lunge exercise at home

( Walking lunge from leg workouts for men at home step 1)

man doing walking lunge exercise at home under view

( step 2)

You can also perform walking lunge with rotation. In which you don’t have to move ahead but you perform this exercise by moving left and right.

In the gym, many people cover all the sides of the gym moving ahead and ahead doing this exercise. This practice increases your confidence that you can do even more same-place lunges.

4) Single Leg Squat using bench (or chair/table)

This exercise can target your glutes and quadriceps muscles.

Method:

  • Put the top of one foot completely on the couch/table/chair/bench.
  • Put the opposite leg in front of you with a knee slightly bent.
  • Keep the foot of that leg flat on the floor.
  • Keep your hands joint and in front of your body.
  • Keep your back straight while performing the exercise.
  • Lower your upper body by flexing the ankle and knee of your front leg.
  • As the knee of your front leg bends to 90 degrees, stop lowering your upper body.
  • Then slowly get back to the starting position.
  • Repeat the same 3-4 times.
  • Then do the same exercise for another leg.

There is a chance that you jerk your knee while getting back to the original position. It will be wrong. You have to keep your movements slow and smooth.

Man Doing Single-Leg Squats Exercising At Home

( Single leg squat from leg workouts for men at home)

As you will master the above exercise, you can avoid using any support and just do single-leg squats without any support.

The exercise is shown in the below images.

Man doing one leg squat

5) Climbing Stairs

Climbing stairs is one of the most praised leg workouts that can be done at home. It strengthens the leg muscles including calf muscles.

If you want to increase your stamina as well as strengthen the leg muscles then this exercise is highly recommended to you.

It is also recommended for those who want to increase bone strength.

You can also lift weights while climbing stairs to increase the toughness of the exercise. You can also increase toughness by skipping one stair between two.

However, it is always recommended to massage your knees with oil if you do this exercise on daily basis.

climbing stairs is a part of legs workout

climbing stairs and skipping one stairs between two

6) Double-leg Bridge

This exercise can target the glutes and hamstring muscles.

Method:

  • Take a carpet and lie down on your back.
  • Keep your knees bent and arms at your sides.
  • Keep the distance of 12-15 inches between your buttocks and heels.
  • Keep both feet flat on the floor.
  • Slowly raise your hips above the carpet by contracting your glutes and hamstring muscles.
  • Stop the movement as your thighs and upper body get along with each other.
  • Return back to the starting position.
  • Repeat this exercise 3-4 times.

You can also use a barbell to increase the resistance of the exercise.

A double-leg bridge is one of the best leg workouts for men at home. There is a variant of this exercise called single leg bridge.

You can also do a single-leg bridge as you master the double-leg bridge.

double bridge leg exercise

( Double bridge from leg workouts for men at home)

7) Band Lateral walk

This exercise is useful to train your glutes (lateral rotators).

Method:

  • Put the resistance band around both ankles.
  • Stand completely straight.
  • Put both your hands on your hips.
  • Keep feet and toes pointing straight forward.
  • Step laterally about 12 to 18 inches from the standing leg.
  • Return back to the normal position.
  • Repeat the same exercise for another leg.
  • Repeat 3-4 times.

You can increase the intensity of the exercise by using another band.

lateral walking using resistance band

You can also practice the same exercise by moving your leg ahead and back. Moving your leg ahead will train your glutes and quadriceps.

And moving your legs behind will train your glutes and buttocks muscles.

Band lateral walking is also considered one of the best leg workouts because it can train your side thighs. As there are very few exercises that can directly train your thigh muscles.

man uses resistance band for exercising

woman exercising legs at home using rubber resistance band Stay home. Home fitness. A woman exercising legs at home using rubber resistance band leg exercise resistance band stock pictures, royalty-free photos & images

You can perform the same exercise lying down on one side. The exercise is shown in the below image.

Targeting her legs to build better muscle Shot of a young woman exercising with a resistance band at home leg exercise resistance band

8) Single leg sit on the bench/table/chair/couch

With this exercise, you can easily target your quadriceps, glutes, and hamstring muscles.

In this exercise, you try to sit on the bench just using your single leg.

Method:

  • Stand on one leg.
  • Put any stable object on which you can sit 8-10 inches behind you.
  • Slightly bend the opposite leg.
  • Slowly sit down on the bench by flexing your knees and hips.
  • Repeat the same exercise with another leg.

9) Single-leg Romanian deadlift

This exercise is generally done to strengthen the knees and buttock muscles.

You can also increase the balancing capabilities with this exercise. As balance loss has become a major issue in elderly people in the USA.

This exercise can also strengthen the thigh muscles.

single leg romanian deadlifts

10) Wall sit

Wall sit exercise is useful to train your quadriceps muscles.

Method:

  • Lean against a wall with your back, shoulders, and head against it.
  • Keep your arms down at your sides.
  • Slide down against the wall until your thighs are 90 degrees to the floor.
  • Maintain contact of the head, shoulder, and back with the wall.
  • Get back to the original position and repeat several times.
Legs workout for men- wall squats

( Wall sit-ups from leg workouts for men at home)

11) Side Lunge (Lateral Lunge)

You can strengthen your quadriceps, hamstring, glutes, and adductors with this exercise.

One-leg squats and side lunges both are my favorite leg exercises.

Method:

  • Stand straight keeping your both hands relaxed and at your sides.
  • Wider the distance between your both legs. (3-4 feet).
  • Lower down your left leg laterally bending the knee and the hip.
  • Keep your head up and back straight.
  • Land softly and smoothly on your foot and don’t just sit.
  • Keep your both feet flat on the floor and your toes pointing straight.
  • Make sure your engaged leg should be loaded with the majority of your body weight.
  • Get up laterally and come back to the original position.
  • Repeat the same exercise for the second leg.
  • Repeat this exercise 3-4 times.

You can also add resistance to this exercise by using weights such as dumbbells, a barbell, or any weights available at home.

Young Man doing lateral lunge with Dumbbells.

(side-to-side lunge from leg workouts for men at home)

12) Calf Raise

Calf raise is one of the famous leg workouts for men at home. It is generally practiced to target the lower legs muscles.

It is generally done at the later stage of the workout when you are about to wind up your leg workout session.

The demonstration of the double-leg calf raise exercise is shown in the below image.

People doing standing dumbbell calf raise exercise

You can use any weight available at your home.

You can also do this exercise using just one leg. As it will increase the intensity of the workout.

Here in the image, the bench has been shown but you can also practice this exercise on the edge of the stair of your home.

You can also practice it on the flat floor for ease.

calf exercise on the floor

13) Dorsiflexion ( for the front lower leg)

This exercise is practiced to strengthen the front lower leg muscles of your body.

It is generally part of physiotherapy exercise but can also be practiced as a legs workout in the gym or at home.

Method:

  • Stand straight on the floor keeping both feet flat.
  • Then put some weights on the front part of both feet.
  • Slowly point your toes up and slowly return back to starting position.
  • You can also do the same exercise sitting and using the resistance band.
  • Watch this video for a better understanding of dorsiflexion.

2. Warm-up exercises before you start your legs workout at home

The warm-up is considered the most important part of any workout.

It is because warm-up increases the blood flow through your body. So your muscles get more oxygen supply through them.

The warm-up also warms your body a little bit and reduces the stiffness of your muscles. It makes it ready for upcoming hard exercises.

If you don’t do a proper warm-up and just start doing hard exercises then there is a chance that you injure your body muscles.

Here I have mentioned some of the best warm-up exercises.

  • Jogging
  • Half jumping jacks
  • Standing side crunch
  • Hip twist
  • Ankle circles
  • Ankle jumps
  • Low side-to-side lunge
  • High knees jogging

3. Equipment you can buy to train your legs at home

1) Bench

The bench is equipment that you need in many workouts of legs. Even you need it if you want to train your chest and other muscles at home.

adjustable gym bench

These benches are pocket-friendly and also don’t occupy much space in the home.

(Buy Bench from AMAZON for home leg exercise)

2) Dumbbells

Well, you can use any weights in your workout but if you use dumbbells it will be very beneficial to you because of their perfect grips.

Dumbbell

(Buy dumbbells from AMAZON)

3) Barbells and plates

There are many leg exercises in which it is useful to have the barbell and a few plates. You should buy this if you have a budget.

You can also go for a curl barbell.

Barbell

(Buy Barbell and Plates from AMAZON)

4) Resistance Band

If you don’t purchase any of the above equipment, it will be ok but please purchase at least a resistance band.

It is because you will be able to do lots of exercises if you have a resistance band.

Believe me, it is worth purchasing.

Fitness Resistance Band

(Buy The Best Resistance Bands from AMAZON)

Conclusion

Here we have discussed almost all the leg workouts for men at home.

If you do these workouts properly, you will be able to make tree trunk legs at home.

There are many people across the world who can’t afford the gym or don’t have time to go to the gym.

Those people can easily train almost all their muscles in their homes.

If you have any questions related to leg workouts for men at home, you can ask me in the comment box.

If you like this article, share it with your friends.

Thanks for reading.

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