Most leg workouts for women ask for way too much — dumbbells, bands, a whole setup.
This one doesn’t.
Today’s full leg workout hits your glutes, thighs, and inner thighs in just 15 minutes. All at home leg exercises, no equipment needed.
Just clear a little space, grab something soft for the floor, and follow along!
Squat to Curtsy Lunge
This one’s a two-for-one deal.
You’ll drop into a narrow squat, then step back into a curtsy lunge, which means your legs are working from every angle.
It’s one of those at home leg exercises that looks simple but really challenges your balance, so don’t rush it.
How to perform:
- Start with a narrow squat, making sure you are sitting into your heels and coming all the way down.
- Come up and step back into a curtsy lunge to the side.
- Return back through the center.
- Repeat on the other side, making sure your form is correct.
Reverse Lunges
If you want an exercise for toned legs, reverse lunges should be at the top of your list.
For this one, you’ll pulse at the bottom and then drive your knee up as you stand.
That little pulse? It keeps the tension on your muscles the entire time, no breaks!
How to perform:
- Choose a side, sit back into a lunge, and sit into your heel.
- Keep your core nice and tight.
- Do two pulses down.
- Press through the supporting heel and use your glute to push yourself up.
- Drive your knee up as you rise.
- Switch sides after 30 seconds.
Sumo Squat with Raise
Here’s where it gets fun.
You’ll lower into a wide sumo squat, then rise up on your toes at the bottom before standing all the way up.
It’s a solid lower body workout at home move that hits your inner thighs and glutes in one shot.
How to perform:
- Lower into a sumo squat.
- At the bottom of your squat, rise up on your tippy toes, bringing your heels up as high as possible.
- Lower your heels back down.
- Rise all the way up, stretching your legs nice and straight.
- Squeeze your glutes and inner thighs together at the top of the movement.
Fire Hydrants
Time to head to the ground for this one.
You’ll do two lifts per leg, and on the second one, you’ll hold that knee up high, extend the leg out, bring it back in, and lower it down.
Sounds like a lot? Just focus on one leg at a time, the coordination clicks in faster than you’d think.
How to perform:
- Head to the ground and keep your core nice and tight.
- Do two fire hydrant lifts on one leg.
- On the second lift, hold the leg up with your knee nice and high.
- Extend the leg out, bring it back in, and lower it down.
- Focus only on the working leg and switch sides after 30 seconds.
Kickbacks
Staying on the ground, you’ll extend one leg back for two kickbacks before tucking it in and pushing it out again.
The key here is keeping your core tight so your back doesn’t take over the work.
If your toes are pointing toward the ceiling when you kick back, you’re doing it right.
How to perform:
- Stay on the ground and keep your core tight so you are not using your back, only the working leg.
- Extend one leg back for two kickbacks (down, up, down, up).
- Bring the leg in and then out.
- When you extend the leg back out, keep your toes nice and high.
- Switch legs.
Side Lunges
Now you’re back on your feet.
For this basic leg workout move, you’ll step out to one side and sit back into your heel.
Make sure your knee stays stacked right over your toes, then push off that leg and squeeze your inner thighs as you come back to center.
How to perform:
- Stand up and come down to one side, making sure your knee is stacked right over top of your toes.
- Sit back into that lunge and press through the heel.
- Push off of that leg to return back over to the center.
- Squeeze your inner thighs together as you come up.
- Switch legs after 30 seconds.
Sumo Squat Pulse
Think of this as the ultimate finisher in any good leg day workout at home.
You’ll sit low into a sumo squat and just… hold it. Pulse it out, push your weight into your heels, and squeeze those glutes.
Thirty seconds might not sound like much, but trust us, you’ll feel every second.
How to perform:
- Stand with your toes pointed outward.
- Come down and sit into a sumo squat, staying nice and low.
- Try to push your weight into your heels and flex your booty muscles.
- Hold and pulse it out for 30 seconds.
Inner Thigh Leg Drops
Don’t let the lying-down position fool you, this one fires up your inner thighs like nothing else.
You’ll let one leg drop out to the side, then use your inner thigh to squeeze it back up.
The trick is keeping your upper body completely still and pressing your lower back into the floor.
How to perform:
- Lay on your back on the ground with your legs bent.
- Keep your upper body nice and still and press your lower back into the floor.
- Keep your core tight and start with one leg.
- Let the leg drop out to the side.
- Use the rebound and your inner thigh to squeeze the leg back up.
- Switch legs after 30 seconds.
Outer Thigh Leg Lifts
You can do this one laying down or propped up on your hand, whatever feels more comfortable.
Just make sure the top of your foot faces forward and your tailbone stays tucked.
From there, it’s all about lifting with your outer thigh and glute. This is a sneaky-good exercise for toned legs.
How to perform:
- Stay on the ground, either laying down or propped up on your hand.
- Make sure the top of your foot faces forward.
- Tuck your tailbone under and pull your belly button to your spine.
- Lift the top leg up, squeezing your outer thigh and glute, using only the working leg.
- Switch sides.
One Leg Glute Bridges
Last one! You’re almost done with this full leg workout.
You’ll press up into a bridge with one leg raised, making sure to tuck your tailbone and push your lower back into the floor each time you lower your hips.
If you’ve done glute bridges before, the single-leg version is a whole different game.
How to perform:
- Lay on your back on the ground with one leg raised up.
- Tuck your tailbone under or tilt your pelvis forward.
- Press your lower back into the floor every time you lower your hips.
- Press your hips up nice and high.
- Switch legs after 30 seconds.
Article Medically reviewed by
I’m fitness coach Ashley Castleberry, an NASM-certified personal trainer and nutritionist, as well as a coach on an established YouTube Channel with over 1 million followers. With certifications from major fitness brands, I specialize in athletic, HIIT, and strength training. Leveraging my experience coaching clients on lifestyle changes, I provide customized exercise and nutrition guidance to help people reach their fitness goals, whether that be weight loss, muscle gain or overall health improvement.
