The Best Leg Workouts for Women: Sculpt, Strengthen & Tone

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the best leg workouts for women

Welcome to another article in my series, “The Best Workouts on YouTube,” where I find the best workouts for specific body parts, equipment, and time constraints.

Today, we’re diving into the best leg workouts available online! Whether you’re looking to tone, strengthen, or build power, I’ve listed a variety of workouts sorted into categories:

✅ No-Equipment Leg Workouts – Perfect for bodyweight training anywhere
✅ Dumbbell Leg Workouts – Add resistance and challenge your muscles
✅ Kettlebell Leg Workouts – Dynamic moves for strength and endurance
✅ Calisthenics Leg Workouts – Master leg strength with your body weight
✅ Machine-Based Leg Workouts – Maximize your gym sessions

To make it even easier, these leg workouts are listed from shortest to longest, so you can pick the perfect one based on your schedule and available equipment.

 And if you’re looking to target your glutes, I’ve linked a list of glute workouts for women.

The Best Leg Workouts With No Equipment

These workouts are with no equipment, but if you feel that you are getting stronger or just want a bit more burn, you can add resistance bands, ankle weights, or dumbells to make the workouts even more challenging. 

10- 15 minute workouts

Toni Mitchell 10 min. Toned Legs Workout| no equipment needed

A leg workout focusing on cardio and jumps to not only target legs but also make you sweat. 

Fraser Wilson INTENSE 10 MIN LEG WORKOUT (AT HOME NO EQUIPMENT)

I choose this leg workout if I am short on time but need a quick and effective burn. You can follow along or pause if you need breaks between the exercises. 

Pamela Reif 12 MIN LEG WORKOUT – Butt, Thighs & Calves / No Equipment 

It is an excellent exercise for training your legs from top to bottom. It focuses on the glutes and has many exercises for the inner and outer thighs and a a bit for calves.

MadFit 15 MIN AT HOME LEG/BUTT/THIGH WORKOUT (No Equipment)

A leg workout if you love a bit more cardio and jumping. 

20 minute workouts

THENX 20 Min Complete Home Leg Workout | Follow Along

I love Chris Heria’s workouts and have followed him for a long time. He has amazing techniques for legs and abs, so make sure to check his YouTube channel. 

growingannanas 20 MIN TONED INNER AND OUTER THIGHS Workout – No Repeat, No Equipment

Anna has fantastic follow-along, no-talking workouts that can be done in your home. She is one of my favorite fitness creators on YouTube.

You will need a yoga mat and cushion for this workout. 

30 minute workouts

growingannanas 30 MIN KILLER LEG DAY – At Home Workout, No Equipment, Lower Body HIIT, No Repeats

Includes warm-up and cooldown. 

Heather Robertson Day 2 Home Workout Challenge /Leg Workout (No Equipment)

You will target the hamstrings, quads, glutes, and calves with these lower-body exercises with no weights. 

Includes warm-up and cooldown. 

Caroline Girvan 30 Min OUTER & INNER THIGH WORKOUT at Home | Ankle Weights (Optional)

Caroline is doing this workout with ankle weights for extra strengthening, but you can do it only with your body weight. 

growingannanas 30 MIN LEG DAY Workout – Low Impact Lower Body Focus, No Equipment, Knee Friendly Home Workout
This low-impact, no-jump workout targets legs and glutes. For one-legged bridges, you will need a stool or coffee table. 

The Best Dumbbell Leg Workouts

10- 15 minute workouts

TRAIN WITH GAINSBYBRAINS 10 MIN INTENSE LEAN LEGS WORKOUT | With Dumbbell

It’s a great mixture of targeted slow moves and more explosive exercises like squat jumps. Sophie uses an 8 Kg dumbbell, so I recommend using a slightly heavier one.   

Caroline Girvan 15 MIN COMPOUND LEG WORKOUT with Dumbbells at Home | Follow Along

20 minute workouts

Caroline Girvan 20 Minute Dumbbell Leg Workout at Home – Squats, RDLs

Warm up before this workout, especially if you use heavier weights. Caroline is using a set of 12.5kg dumbells. The workout has a cool down. 

MadFit 20 MIN LEG/BUTT/THIGH WORKOUT – Lower Body Strength

A leg workout focusing on compound movements to help build our foundational strength.

Ideally, you will need two sets of dumbells – one lighter and one heavier. 

Caroline Girvan 20 MIN KNEE FRIENDLY LEG WORKOUT with Dumbbells | NO JUMPING

This 20-minute leg workout has no squats or lunges and is knee-friendly.

30 minute workouts

growingannanas 30 MIN KILLER LOWER BODY HIIT Workout – With Weights, No Repeat, Leg Day Home Workout

A great workout with medium-weight dumbbells. 

Caroline Girvan Uncomplicated Complexes LEG DAY Workout | EPIC Heat

Caroline Girvan BEASTMODE LEG DAY – Intense Leg Workout with Dumbbells 

If you thought the previous workout did not challenge you enough, try this one; your legs will burn!

For this workout, you will need a pair of dumbbells, a yoga block/thick book (optional), a chair for Bulgarian lunges, and a wall . 

40- 45 minute Leg workouts

If you like workout videos with warm-ups and cool-downs, you will love both videos listed in this section. 

Heather Robertson Killer LEG DAY!! / Lower Body STRENGTH WORKOUT

A workout targeting lower body strength and focusing on power and proper form. It will target the legs and glutes, creating strength, definition, and tone.

Includes warm-up and cooldown. 

Chris & Edi 45 Min Total Leg Day Workout – Build Strength and Muscle at home: DAY 37 / Build Series 3

What makes relationships stronger? Working out together. bring your partner or a friend to push each to not give up . 

The Best Kettlebell Leg Workouts

30 minute workouts

Caroline Girvan KETTLEBELL LEG WORKOUT – Kick-ass Kettlebell Series

MENTAL WELLBEING

fitness__kaykay 30 MIN KB POWER LEG WORKOUT | Strength & HIIT | Kettlebell or Dumbbell | Super Sweaty

MENTAL WELLBEING

The Best Calisthenics Leg Workouts

Meli CALISTHENICS LEG WORKOUT – NO WEIGHTS, beginner-friendly

I love how Meli explains the technique verbally and adds graphics. You will need a chair, a wall, and a smooth surface to slide your feet. 

MENTAL WELLBEING

Caroline Girvan 20 Minute Bodyweight Leg Workout | Calisthenics Giant Sets

MENTAL WELLBEING

Caroline Girvan 40 Minute CALISTHENICS LEG WORKOUT – Bodyweight Only Leg Day

It’s a fun but not easy workout. you will need your body nicely warmed up, your mat, and a chair for Bulgarian lunges. 

MENTAL WELLBEING

The Best Leg Workouts With Machines

If you have tested all leg workouts at home and you are ready to hit the gym for your leg day, I recommend watching these three videos before you go to make sure you understand the correct technique. 

Naomi Kong BEGINNER LEG DAY | Using Basic Gym Equipment

A quick video where Naomi explains four great gym exercises for beginners focusing on machine techniques. 

MENTAL WELLBEING

Analis Cruz EXPLOSIVE LEG DAY | LOWER BODY WORKOUT WITH ANALIS CRUZ

A vlog-style workout with Analis that will teach you a lot about heavy-weight techniques. 

MENTAL WELLBEING

Erin Stern Complete Leg Workout | Cable Machine

If you are like me and have no idea what to do with a cable machine at the gym, this video is perfect for you. 

MENTAL WELLBEING

I hope you found this leg workout list helpful and enjoyed the exercise. Like with any exercise, make sure to stay hydrated and listen to your body. You can save this article on your phone so you always have it at hand. 

Let me know if you want me to create another list of exercises. 

Disclaimer:

Barefoot Basil provides health, fitness, and wellness information for educational purposes only. This content is not a substitute for professional medical advice, diagnosis, or treatment.

By following any workouts featured in this article, you are exercising at your own risk. Always use proper form, listen to your body, and seek guidance from a certified fitness professional. Barefoot Basil is not responsible for any injuries or health issues following these exercises.

Stay safe, and enjoy your workout!

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Silvija Meilunaite PN1-NC, is a certified nutrition coach and a writer in the nutrition and self-improvement field with a passion for exploring science-based knowledge focusing on holistic health and plant-based nutrition.
Featured in the Wellness on Time magazine.

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