Leg Workouts 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. Ready for a fast leg workout that builds serious lower body strength? Follow these fast leg exercises to build strong legs and boost your fitness game.

Benefits of a Fast Leg Workout

Fast Workouts Time Efficiency

A fast leg workout delivers maximum results in less time, perfect for those with busy schedules. Even a 20-minute session can target major leg muscles, helping you stay fit without sacrificing hours at the gym.

Lower Body Strength Workout

Strength-based moves like squats and lunges improve power and endurance, making everyday tasks easier and boosting athletic performance. Building leg strength supports overall body stability and mobility.

Fat Burning & Cardio Boost

Fast leg exercises elevate heart rate, turning your workout into a fat-burning cardio session. High-intensity intervals increase calorie burn even after your workout ends, promoting weight management and better heart health.

Leg Day Workout Routine Variety

Incorporating different moves like jump squats, lunges, and deadlifts keeps your routine fresh and engaging. This prevents workout boredom and promotes continuous muscle development.

Effective Leg Exercises for Toning

Consistent lower body training sculpts toned, defined muscles. Exercises targeting glutes, quads, hamstrings, and calves help create strong, shapely legs.

Leg Workout Tips for Mobility

Strong legs improve functional mobility, making activities like climbing stairs, running, and jumping easier. They also enhance balance, reducing the risk of falls and injuries.

What to Keep in Mind for a Quick Leg Workout

Warm Up First

A proper warm-up activates muscles, improves flexibility, and prevents injuries. Try dynamic stretches like leg swings or lunges.

Use Compound Moves

Focus on exercises like squats and lunges that target multiple muscles simultaneously for efficiency.

Maintain Proper Form

Keep your knees aligned with your toes and your back straight to avoid injury and maximize results.

Stay Intense

Short workouts need high intensity. Use explosive moves like jump squats for a cardio boost.

Cool Down & Stretch

Stretching post-workout helps muscle recovery and prevents stiffness.

Key Things to Consider During a Leg Day Workout Routine

Set Clear Goals

Decide if you want to build strong legs, boost endurance, or tone muscles to shape your routine.

Track Rest Time

Keep rest periods short (30-60 seconds) for fat burning or longer (1-2 minutes) for strength building.

Adjust Resistance

Use resistance bands, dumbbells, or weighted vests to increase difficulty and build muscle.

Balance Muscle Groups

Target all lower body muscles, including glutes, quads, hamstrings, and calves, for well-rounded strength.

Stay Consistent

For lasting results, follow a regular leg day workout routine 2-3 times a week.

Exercise 1: Superset – Jump Squats

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.

Leg Workout Tip: Keep your core tight and knees aligned to maximize results.

Exercise 2: Superset – Leg Extensions & Split Squats

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.

Leg Workout Tip: Ensure proper form by keeping your front knee stable. 

Exercise 3: Superset – Wall Sit Challenge

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.

Leg Workout Tip: Keep your back flat against the wall and your legs at a 90-degree angle.

After your last wall sit, you have completed our leg workout routine. Great job! Your legs will thank you for your hard work.

Fast Leg Workout for Lower Body Frequently Asked Questions

Is a 20-minute leg workout enough?

Yes, if it’s high-intensity with compound exercises like squats, lunges, and deadlifts.

How can I tone my legs ASAP?

Focus on fast leg exercises like jump squats, step-ups, and lunges while maintaining a healthy diet.

How can I build my lower body fast?

Perform heavy, compound exercises such as squats, deadlifts, and leg presses 2-3 times a week.

Are 4 exercises enough for leg day?

Yes, if they target major muscles and include high-intensity sets.

What exercise grows legs the fastest?

Squats are considered the best leg builder due to their full lower-body activation.

Is 7 exercises enough for leg day?

Seven exercises can be enough if they’re well-balanced across quads, hamstrings, and glutes.

Should you do squats first or last?

Do squats first when your energy is highest for maximum power and form.

Ready to Crush Your Leg Workouts?

Your journey to stronger, more toned legs starts now! Visit our gym to experience expert-led classes, state-of-the-art equipment, and a supportive fitness community. Whether you’re mastering fast leg exercises or building lower body strength, we’ve got everything you need for an epic leg day workout routine. Come in today and see how we can help you build strong legs and achieve your fitness goals! Learn all about our Group Fitness Classes!