So, if you can’t make it to the gym, don’t let a lack of equipment or space stop that leg workout. Strong legs are so important for activities of daily living and dance! You can perform this workout, “Leg Day: Home Edition,” with your own home gym setup or makeshift equipment consisting solely of an exercise mat and some weights.

Do leg workouts for two or three times a week, with the number of reps and weights increasing depending on your fitness level.

1. Goblet Squat

3 sets of 12 reps

Hold a weight at your chest, take your feet wider than hip width apart and sit back as if you were sitting into chair. Using your heels for strength, rise back up.

Primary muscles: Quadriceps, Glutes

2. Pendulum Lunges

3 sets of 10 reps per leg

Do some split lunges, with the weight at your chest level step forward lunge then step back and reverse lunge. Do all of the reps on one side, then rest briefly before switching legs.

Target Muscles: Glutes, Hamstrings, Calves; Balance and Core

3. Romanian Deadlifts

3 sets of 12 reps

Feet-under-hips width, weights or bar-like object in hands. Bend your knees a little and move at the hips by driving them back until you feel an extension in your hamstrings. Return to standing.

Target Muscles: Hamstrings, glutes, core and upper back

4. Step-Ups

3 sets of 10 reps per leg

Hold a weight to your chest and use a stool or step box. Right footsteps up, drawing back into descent Kneeling step-ups — No box

Primary muscles used: Glutes, hamstrings, calves and core.

5. Weighted Hip Bridges

3 sets of 12 reps

Reclining on your back with your knees curved and feet resting flat on the ground. Keep your hips elevated; hold a weight at the top of your hips, while gradually lowering down until your upper back touches the ground.

Focus on Muscles: Glutes, Hamstrings and Core

6. Air Squats or Jump Squats

3 sets of 10 reps

Feet are placed wider than the shoulder. Bend your knees and press through as you exhale and rise. Jump Squat For added intensity, jump up from the squat.

Primary muscles worked: Quads, hamstrings, lower back and the core.

7. Hip Bridges

3 sets of 12 reps

Exhale and lie supine with knees bent and feet hip-width apart. Raise your hips so that shoulders, hips and knees are in line. Lower back down slowly.

Spot: Rear, Hammies & Trunk (Glutes, Hamstrings and Core)

8. Reverse Lunges or jump lunges

3 sets of 10 reps

Lunge Step Back with One Foot: front foot flat, shin vertical Stand back up and repeat on the other side Jumping Lunge — Alternate Legs in the Air

Primary Quads, glutes Secondary: Hamstrings, stiffnesses core

9. Single-Leg Deadlifts

3 sets of 15 reps per leg

Bending at the hips and extending your other foot backward while balancing on one leg. Ensure your hips and shoulders remain aligned, then return to the starting position.

Muscles worked: Hamstrings, glutes, core

10. Step-Ups

3 sets of 15 reps per leg

Stand on a box (or even stairs and the like), still with good posture. If this is not possible, do step-ups from a kneeling down position.

Primary muscle(s): Glutes, hamstrings, calves & also Core.

The exercise on this list will effectively allow us to train our legs at home, for sure with or without equipment.