The (Best) 20-Min Leg Day Workout for Home

One of the biggest questions we get from everyone is “How do I work my legs at home?”

After all, challenging the legs with barbells, dumbbells, and machines at the gym is easy. We can just continue to add weight to our exercises until our legs look like tree trunks. But if we want to build strength but we’re unable to get to the gym, don’t have a gym membership, or are traveling – then what do we do?

Enter the NERD FITNESS LEG DAY WORKOUT.

Our 20-minute routine can be scaled for someone just getting started (beginner), or someone looking to get their legs blasted (advanced).

Here’s what we’ll cover today:

Let’s hop to it!

Jumping would also be a great leg workout!

The 20-minute Nerd Fitness Leg Day Workout

Continue the warm-up with 1-2 sets of the first exercise at an easier variation (or less weight/reps) then move on to your work sets. For the remaining exercises, perform 1-2 additional warm-up sets at the start, if needed. (A bit more on the warm-up later!)

Alternate between Workout A and Workout B on non-consecutive days to properly recover. Meaning, give yourself a “rest day” before doing a leg workout again.

If you’re new to dedicated leg days (or just getting back into things), then choose the lower end of the prescribed sets and reps, while picking easier variations. If you’re a seasoned pro, then start increasing the number of sets or reps you do each workout, while pushing for harder and harder variations. 

Rest 1-2 minutes between sets (or longer, if needed).

Now, let’s give you some specifics.

LEG DAY AT HOME – WORKOUT A

Phase 1

Warm up for a few minutes.

Phase 2

Do 2 to 4 sets of the following:

• Squat Variation: 5-8 reps
• Deadlift Variation: 8-12 reps

Phase 3

Do 2 to 3 sets of the following:

• Lunge Variation: 5-8 per side
• Calf Raise Variation: 8-12 reps

LEG DAY AT HOME – WORKOUT B

Phase 1

Warm up for a few minutes.

Phase 2 

Do 2 to 4 sets of the following:

• Deadlift Variation: 8-12 reps
• Squat Variation: 5-8 reps

Phase 3 

Do 2 to 3 sets of the following:

• Step-up Variation: 5-8/side
• Shin Raise Variation: 8-12 reps

There are a lot of variations you can choose from for these exercises, so let’s break these down for you.

Real quick, before we do, I’d like to highlight that crafting effective routines, much like the one above, is a significant aspect of NF Coaching. Our team of coaches understands the hustle, so we tailor quick workouts that optimize available resources—be it equipment, time, or energy.

And that’s not all! A coach can also help with your nutrition and stress management, two vital components of the fitness adventure.

In fact, there’s a whole lot more to explore. If you’re intrigued, take a closer look at our online one-on-one program here:

Need a custom workout? Our team can build it!

The 6 Best Leg Day Exercises for Home

For more deets on how to squat properly in general, check out The Nerd’s Guide to the Perfect Squat. 

#2) Deadlift Variations

Why deadlifts?

Well, not only will a deadlift challenge our legs. But really, it’s an EVERYTHING exercise, as we engage every muscle in our body throughout the movement:

• Posterior chain and legs? They’re the powerhouse, working like a lever to hoist that weight up.
• Back and core? Engaged throughout the movement as we keep our whole body tight and steady.
• Shoulders and traps? They’re working hard to keep the weight secure as we lift.

So any solid leg day workout should aim to include deadlifts in it.

Deadlift variations to choose from:

1) Bodyweight Deadlift (Good Morning)

While we’re not “lifting” anything in this variation, it’s still the same movement of hinging at the hips and leaning forward. You can keep your hands in front of you holding imaginary weights, or placed up behind your head for an exercise that is often called the “good morning”.

2) Weighted Deadlift

We can pick up dumbbells, kettlebells, or barbells. At home, we might be picking up luggage, backpacks, or sandbags. In any of these examples, the form remains the same! Push your hips back and lean forward, like you did for the good morning.

Once you’ve leaned forward a bit, then bend your knees slightly to be able to reach your weight. Grab strong and stand up tall. Put the weight back down by reversing the process. Hips back, lean forward, and bend the knees slightly.

3) Banded Deadlift

No weights? Again, no problems. You can stand on a band and work the deadlift.

If you have a close-looped band, another option is to loop the band around one foot, then under the second foot, and then back around the first foot. This will give you a cat’s cradle of bands between your feet where you can grab one to four bands to deadlift for a variety of difficulties.

Check the gif for further explanation:

4) Kettlebell or Dumbbell Swing

Just as we added some speed and explosion to the squats, we can do the same thing to the deadlift movement too. This is called ‘the swing’ and can be done with a dumbbell, kettlebell, or even a compact backpack.

The biggest focus is to make sure the power is coming from your hips and they pop open, and not from your arms lifting the weight.

5) One-Legged Deadlift (do 8-12 per side)

As with the squat, if we don’t have bands or equipment, then one of the best go-to’s is to perform the exercise on one leg. This puts more work on that single leg, as well as makes it more challenging for our balance as we go through the reps.

6) Weighted One-Legged-Deadlift

Have some weights to use, but a two-legged deadlift is too easy – then do it on one leg! Take your time, and continue to focus on pushing those hips back at the start of the exercise.

For more here, check out The Nerd’s Guide to Deadlifting. 

#3) Lunge Variations

When done correctly, lunges target the quadriceps, hamstrings, glutes, and calves, enhancing lower body strength and stability. Additionally, because they are iso-lateral (your feet aren’t in line with each other), lunges help stress the lower body in a different way that can help reduce imbalances from left to right.

When you add it all up: lunges are perfect for leg day!

Lunge variations to choose from:

1) Assisted Lunges

Just like with the assisted squats, for assisted lunges, we can hold onto something stable like a countertop, chair, or wall. The idea again is to put some of the work into your arms and off your legs, as well as provide more stability.

2) Split Squats

The split squat is another great variation to work on the way to a regular bodyweight lunge. While it looks very similar to a lunge, the biggest difference is that we’ll set our feet once, and then keep them in place and we move up and down. By keeping the feet stationary, the exercise can be a bit easier to balance.

3) Bodyweight Lunges

The lunge puts stress on the legs greater than just a bodyweight squat, while also challenging our balance. Step out far enough to be able to sink down so that your back knee comes close to the ground (it can lightly touch, but don’t slam it down).

If stepping forward feels a little achy for the knee, you can work on stepping backward into position (aka the reverse lunge).

4) Pause Lunges

If the regular lunge is feeling strong, then add a pause! We’ll pause at the bottom of each rep for a couple of seconds before returning to standing. Get as low as you can, while still keeping the back knee off the ground.

5) Lateral Lunges

Lateral lunges are a deceptively challenging lunge variation. While many of our movements in the gym have us moving forward and backward (the sagittal plane, for you anatomy nerds). The lateral lunge has us moving sideways (the frontal plane), so it may feel new and unfamiliar.

Take your time, use an assist if needed, and look to sink down as low on your leading leg as you would in a squat. The other leg can remain straight, with the foot on the ground.

6) Weighted Lunges

Are all of these lunges too easy so far? Then add some weight! You can hold weight up at your chest, like the goblet squat, or in your hands. If you have some weight in a backpack, you can even wear it to make the exercise more difficult.

7) Jumping Split Squats

When you’re working out, but don’t have any extra weight to add to your lunges, this dynamic variation will get the job done. Get set just like a regular split squat – stepping out with one foot and sinking down. But now, instead of just split squatting up and down with the feet in place, you want to explode off the ground and switch feet in mid-air.

For more here, check out The Nerd’s Guide to the Perfect Lunge. 

#4) Calf Raises

No surprise here that calf raises target our calf muscles…it’s right in the name.

But the exercise also promotes foot and ankle strength, contributing to overall body balance. That makes it a great exercise for leg day.

Calf Raise variations to choose from:

1) Seated Calf Raises

If this is your first time doing dedicated calf work, I’d highly suggest starting with seated calf raises. The extra focused work on this muscle can make them sore very easily, so this a good option to dip your toes in.

2) Standing Calf Raises (Floor)

If seated calf raises are feeling strong, then stand up to add a bit of weight to the movement. Press your toes through the ground and get up as high as you can. Hold onto a wall, chair, or countertop to assist with your balance, but look to keep most of the weight still in the legs.

3) Standing Calf Raises (Step)

Adding a step to your standing calf raises allows you to drop your heels lower and increase the range of motion. This also increases the likelihood that it’ll be a little tough to walk normally the next day!

Get a good stretch at the bottom, and then really extend up to the top.

4) One-Leg Calf Raises (Floor)

Once two-legged calf raises are no problem, then it’s easy to increase the intensity by working one leg at a time. As before, we can start on the ground to get more weight into the movement while working in a smaller range of motion.

5) One-Leg Calf Raises (Step)

Ready to turn those calves into cows? Then let’s get up on the step and work the one-legged calf raise. All the previous cues still apply – look to drop your heel below the step and get a good stretch before pushing through and really extending at the top.

If this continues to feel easy, then your free hand can hold a weight to increase the intensity further.

#5) Step-Up Variation

Step-ups, a versatile leg exercise, amp up strength in crucial muscle groups—quadriceps, hamstrings, glutes, and adductors.

Moreover, being a unilateral leg exercise (since we’re doing one leg at a time), step-ups play a vital role in balancing strength between both sides. This can help us improve imbalances. As we strive to create a killer leg day routine (which is the plan), step-ups definitely deserve a spot in the spotlight.

Step-up variations to choose from:

1) Assisted Step-Ups

As with the previous assisted variations, use something stable to help you step up onto the object. You may step onto a stepstool, a step or two on a flight of stairs, or any stable box. 

The higher the object, the harder the step-up, but looking for a height that puts your front thigh about horizontal is a good average to work towards.

2) Bodyweight Step-Ups

When the legs feel strong enough, then remove any assist and step up strong. Look to keep the chest up as you stand up tall at the top. Alternate back and forth with which leg you step with, to give the legs an equal amount of work.

3) Weighted Step-Ups

As we continue to get stronger with the step-ups, then adding weight is the next natural progression. As with the lunges, you can hold weight up at your chest, like the goblet squat, or in your hands. If you have some weight in a backpack, you can even wear it to make the exercise more difficult.

4) Bulgarian Split Squats

While the Bulgarian Split Squat looks like a lunge, we’ll keep it in the Step-Up Variations as A) we should be putting more emphasis on the front leg than both legs and B) you’ll likely be performing this exercise with the same set-up as your step-ups – on a flight of stairs or with a box.

Step out in front of whatever object you’re using, and then place the top of your foot up on the object. If this is too uncomfortable, then you can place a towel or other similar padding to help.

Sink down until your front thigh gets horizontal, and then stand back up. If you feel too “cramped” when trying to descend, then step a little further away from the object.

#6) Shin Raises

Shin raises are great. They make the front shin muscle, called the tibialis anterior, stronger. This muscle helps protect your knees by reducing the force on them when you run or jump. They are also fantastic if you’ve ever suffered from shin splints. So, shin raises are like a shield for your knees during active stuff!

They are also much less frequently worked, so take your time and don’t get frustrated if they feel challenged!

Shin raise variations to choose from:

1) Shin Raise – Feet Close to Wall

The first and relatively easiest variation is to perform shin raises with your feet closer to the wall and your back leaning up against the wall. Feet should be naturally hip-width apart, and then lift your feet as high as you are able to go. Again, take your time and go for quality reps.

2) Shin Raise – Feet Far from Wall

As the shin raise gets easier, you can increase the range of motion and difficulty by moving your feet farther from the wall. Continue with the same cues – putting your feet hip-width apart, and lifting your feet as high as you can go.

3) Shin Raise – Heels on Edge of a Step

Some people prefer standing on the edge of a step and lowering their feet down, as opposed to moving their feet out away from the wall, to make the shin raise more difficult.

Care should be taken here to set up a safe position. Look to pick a very low step where your toes can touch the ground lightly at the bottom. This will help minimize the risk of slipping off the front. Your heels should be firmly on the step, and then reach back to the wall for balance.  

What’s a Good Leg Day Warm-Up?

For more on this subject, check out How to Warm Up Before a Workout.

3 Ways to Challenge Your Legs Without Using Weights

1. Pause variation: this will make the movement tougher as we pause for a couple of seconds at a certain point in the exercise, usually at the bottom where the muscles are doing the most work.
2. Banded version: this will make the movement tougher as we use bands to add resistance to the exercise. There are different exercise bands you can purchase, but we tend to like the thicker, closed-loop bands. They are much easier to pack for a road trip than a set of weights. You can learn more about resistance bands here. 
3. Dynamic version: this will make the movement tougher as we add some speed to the exercise. This generally involves a jumping variation of a regular exercise, such as jumping squats or jumping split squats.

Now, sometimes we need to make exercises EASIER.

This is generally done by performing an assisted variation. 

With an assisted variation, we make the movement easier and generally involve holding onto something solid nearby – whether that’s a countertop, chair, or wall.

Assisted variations are also handy (hehe) for doing warm-ups. See above.

Now, obviously, a simple way to make an exercise tougher is to add some weight to it. Let’s talk about that next.

How to Use Weights at Home for Leg Day (Including Household Objects)

Most exercises with a sandbag can be replicated with a suitcase filled with weight too. You could even just dive into the deep end and make a few sandbags yourself.

And finally, a heavy backpack is great to wear for weighted squats, lunges, or step-ups.

What Exactly Is Leg Day?

Leg day isn’t any more complex than dedicating an entire workout to the lower body. This allows you to focus much more time and attention on it, than if you were working your leg exercises during a total body routine. (Like something we outline here.)

Leg day also tends to be really, really HARD. Not only because we’re recruiting the biggest muscles of the body to move around the most amount of weight, but the rest of the body usually also has to work and stabilize everything in the process.

Lots more working than just the legs here!

Now there’s nothing right or wrong about having a dedicated leg day. This may or may not work with your current goals and situation.

But whether you have an entire dedicated leg workout, or work total body with each session, training your legs is a must.

That’s because…

5 Reasons to Never Skip Leg Day

1. Build a Beastly Base: Your legs are the powerhouse of your body, literally. Strong legs = better balance, improved athleticism, and a boost in everyday activities like climbing stairs or carrying groceries like a champ. Think of them as the foundation of your fitness empire!
2. Calorie Crushing: Leg workouts engage multiple muscle groups, making them calorie-burning machines. Squats, lunges, deadlifts – they all send your metabolism into overdrive, helping you sculpt a leaner, fitter you. Plus, the extra muscle mass you build burns more calories even at rest, meaning more calories burned while playing video games.^[1] 
3. Total Body Gains: Forget the myth of isolated muscle groups. Leg workouts trigger a hormonal cascade throughout the whole body that benefits the rest of your muscles, leading to gains in upper body strength as well. Biceps? Triceps? They’ll be thanking you for those squats!
4. Brain Booster: Exercise isn’t just about the body, it’s a friend to the brain too. Leg workouts increase blood flow to your head, delivering oxygen and nutrients that boost cognitive function and memory. So, next time you need to ace that presentation or remember where you parked the car (again), hit the gym and give your legs some love.^[2] 
5. Pain Prevention Powerhouse: Strong leg muscles are your body’s shock absorbers, protecting your joints and spine from injuries. So embrace the leg day life – your future self will thank you for it!^[3] 

Now, to answer your question: 

Can You Get Strong Legs Just by Walking?

Oh, and if you are interested in walking more (a great idea in general), here’s The Hobbit’sNerd’s Guide to Walking.

How to Prevent Muscle Soreness From Leg Day

• Warm up like nobody’s watching: Get your blood pumping with some easy movements like leg swings or marching. Think of it as waking up your muscles before they get thrown into the gladiator arena. We covered a warm-up at the top of this article (found here), but we also have a complete guide that covers different warm-up routines. 
• Hydrate!: Water is your post-workout soreness BFF. Hydrating properly can lessen discomfort and safeguard your joints and muscles. It works by maintaining the flexibility of the cartilage, kind of like giving them a regular dose of TLC. Fill up before, during, and after your leg day adventure. Think of it as internal lubrication for those tired warriors.

Step 2) During Your Workout

• Form is your fortress: Don’t ego-lift, my friend. Use proper form to target the right muscles and avoid injury. If you find an exercise too challenging, then adjust to another variation. We’re trying to slowly build a castle here, and proper form is how we make sure all the rocks go in the right places.
• Progressive overload, not extreme overload: Push yourself, but listen to your body. Don’t go from “I never work out” to “squat champion” in a day. Your muscles need time to adapt and build strength. Increasing the amount of work you do too drastically is a surefire way to have some debilitating soreness from your workout.
• Variety is the spice of leg life: Different exercises target different muscle fibers within your legs. Squats primarily engage quads, while lunges hit hamstrings and glutes more prominently. By mixing things up, you ensure all muscle groups get challenged, and one area isn’t beaten up relentlessly (and incredibly sore the next day). Working different exercises also leads to more balanced and overall leg development.

Now, Step 3 is going to get us into “active recovery.” Basically, what to do AFTER your leg day workout.

But let’s dive into a new section for that.

What Workout to Do AFTER Leg Day? (5 Ideas)

Foam rolling is your secret weapon for releasing tension and improving blood flow in those tired legs, especially in your quads, hamstrings, and glutes. Think of it as giving your muscles a mini massage after a workout. Studies show that foam rolling can help increase blood flow to the treated area, potentially aiding in faster recovery and reducing muscle soreness.^[4] 

Remember, it’s not a battle – listen to your body and apply gentle pressure. We’re trying to relax the muscles a bit, not beat them down into submission.

Here’s a routine you can run through if you have a roller handy:

For more, check out our guide How to Use a Foam Roller (Step by Step). 

#3) Re-Fuel!

Soon after your workout, replenish your energy stores with a delicious blend of protein and carbs. 

Think of meals like:

• Protein smoothie with banana
• Greek yogurt with berries and granola
• Whole-wheat wrap with turkey and avocado 

Studies show that consuming protein and carbs soon after a workout optimizes muscle recovery and growth.^[5] 

#4) Motion is Lotion!

This is a favorite saying we have around here. It means to move around nice and easy, anyway that you can! This might mean a light walk, or a yoga session, or even a set or two of yesterday’s exercises at an easy level. Look to get the joints and muscles through as big a range of motion as you can.

This is often the exact opposite of what many people do the day after leg day – which is to sit around for days and wait for the soreness to subside. You’ll feel much better and be able to tackle your next workout a lot sooner if you remember to keep moving around!

#5) Sleep

Don’t underestimate the power of sleep! Aim for 7-8 hours of quality shut-eye to allow your muscles to repair and rebuild. As we cover in our Guide to a Goodnight’s Rest, sleep is like magic for your body – it’s when the real growth and progress happen. 

For more tips on activities to do after your leg day workout, check out The Nerd’s Guide to Active Recovery.

What’s the Best Day for Leg Day? (When to Schedule Leg Day)

And if you’re looking for even more help in building your workout, don’t forget to check out our guide on crafting the perfect personalized workout plan: How to Build a Workout Routine. 

It’ll help you incorporate your new leg day routine into a complete workout.

Now go forth, nerdy warriors! Conquer leg day, conquer your workouts, and conquer the world, one step, squat, and lunge at a time!

-Coach Jim

PS – This is my favorite leg day meme:

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