Top 10 Home Leg Exercises For Muscle Growth (Do These!)

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10 Best Home Leg Exercises For Muscle Growth

Bulgarian Split Squat – 0:55
Pistol Squat – 2:00
Wall Squat – 3:00
Step Up – 3:59
Nordic Leg Curl – 4:58
Single Leg Romanian Deadlift – 5:47
Sliding Leg Curl – 7:00
Deficit Single Leg Hip Thrust – 7:40
Reverse Hyperextension – 8:59
Single Leg Calf Raise – 9:30

There are a variety of different ways to carry out an effective home lower body workout, and in this video I cover 10 of my top home leg exercises that you can use to continue gaining muscle during this lockdown period.

The home leg exercises list includes movements for the quads, hamstrings, glutes and calves that can all be done as part of a home leg workout with minimal to no training equipment.

As long as you perform these leg exercises as part of your lower body home workout, utilize proper form, take each set within close proximity to failure and aim for ongoing progressive overload, you should definitely be able to maintain your existing muscle mass or even make brand new lower body muscle gains from home.

If you want to learn exactly how to combine all of these home leg exercises to build muscle from home effectively, then make sure to download my free home quarantine workout that is based off of a 3-4 day per week upper/lower split:

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Hope you find this home leg workout video helpful and if you have any questions feel free to comment below or shoot me a DM over on Instagram: @sean_nalewanyj

30 thoughts on “Top 10 Home Leg Exercises For Muscle Growth (Do These!)

  1. Nathaniel Essex says:

    Man, I miss the OG stacked Sean! I prefer the hench look on you! I know it’s a natural bodybuilder’s dilemma, but you got to run that back brother! Awesome work on the home workout suggestions! I’m still waiting on that comprehensive video on genetics and bodybuilding mate! CHEERS!

    • Sean Nalewanyj says:

      Nathaniel Essex Haha well I’m about 5-8 pounds lighter than normal right now so I’ll have that regained in the next couple months but I don’t plan on going back to the old bulky look.

  2. John says:

    Some great suggestions as always , Sean! I’m tired of doing squats and lunges with dumbbells – these will allow much greater variety. Nice setting in these posts as well – very lush exterior….west coast? Thanks again!

  3. DadBod Fitness says:

    Great video Shawn, really love the simple approach you took with this upper lower exercise option videos. I love step ups for really focusing on a solid full contraction. At times I’ve had to use them in place of a squat because I just didn’t have enough weight that was heavy enough. To bury things up I would even add a step back lunch at the bottom of the movement once I stepped down off the box. Definitely really helped me focus on a better contraction and better form. As always thanks for the great content and all the best to you!

  4. Likith Magnet says:

    Important lesson here is to make the exercises single armed and single legged. That’s a good way to reach failure with lesser reps. I think that also takes care of the left-right imbalance.

  5. Marlon Llavore says:

    Hello Sean, to put more load on the glutes, someone gave me advice to lean forward on the descend of a bulgarian split squat almost looking like a sprinter lunge. Do you think this is good advice for loading the glutes?

  6. Symplectic X says:

    Is it necessary elevate your foot when doing split squats? I have just been putting a barbell on my back (with weights) and doing some sort of lunge/split squat hybrid. I don’t really know what it is, but it hits my glutes and quads hard.

    • Sean Nalewanyj says:

      Nope, not a must, it just makes it harder. If you can get close to failure just doing a split squat with both feet planted then that’s fine.

  7. Denis Oliver says:

    If the woman in this video is your wife or girlfriend and the dog is your dog, I compliment you on your great taste in women and dogs. 🙂

  8. あやガミAyagami says:

    Love the videos. Any home-based exercises for my lower back? Have been struggling to hit it at home and im not sure what exercises or variations to do. thanks

  9. Rafik Akaouch says:

    Great video as Always! I’m not even bothering to look to other fitness youtubers for home workout, because they are trash. You are my go to guy for this times! Heck for everything fitness related! Thnx, gotta try the reverse hyperextension. Keep it up!

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