It’s probably a lot easier than you think to do leg workouts at home. To work those lower-body muscles, you don’t need a leg press, stair climber, or squat bar. All you’ll need is your bodyweight, possibly a chair, and the desire to work your quadriceps, hamstrings, calves, and inner thighs.

1. Squats

With your weight in your heels, stand with your feet about shoulder-width apart and slightly turned out.

Hinge forward at the hips and squat with your buttocks. Bring your thighs parallel to the ground by bending your knees.

To stand up straight again, drive through your heels. As you stand, squeeze your butt and keep your core tight.

2. Reverse Lunges With Knee Lifts

Standing with your feet roughly shoulder-width apart is a good place to start.

With your left foot, take a step backward, landing on the ball of your foot and bending both knees to form two 90-degree angles.

To get back to standing, push through your right heel. Strike your left knee against your chest as you stand up. Rep on the opposite side.

3. Squat Jumps

Standing with your feet slightly wider than hip-width apart is a good place to start.

Hinge forward at the hips and squat with your buttocks back. Bring your knees to a 90-degree angle with your thighs parallel to the ground.

Jump as high as you can and straighten your legs. Keep your back upright and your chest raised while swinging your arms down by your sides for propulsion.

Return to the floor with soft knees. Go into a new squat right away.

4. High Knee Toe Taps

Stand with your hands on your hips or at your sides, facing a bench or box (or a chair if that’s all you have).

Alternate sides by tapping your left foot on the bench, then swap legs and tap your right foot.

Throughout the exercise, keep your back straight and your chest raised.

5. Side Lunges

Start with standing with your feet hip-width apart.

Take a large stride to the right. Keep your left leg straight while bending your right knee and pushing your butt back. Maintain a high chest and a tight core.

Rep on the opposite side.

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