If you’re looking for a quick but effective leg workout to help tone and sculpt your lower body, then look no further. We’ve put together an 8-minute leg workout that you can do at home or at the gym with minimal equipment.

This workout targets all the major muscles in your legs, including your quads, hamstrings, calves, and glutes. So grab a mat, some dumbbells, and let’s get started.

Warm-Up

Before starting any workout, it’s important to warm-up properly to avoid injury and get your muscles ready for exercise. For this leg workout, we recommend doing some dynamic stretches and light cardio for 5-10 minutes.

You can do some jogging, jumping jacks, or high knees to get your heart rate up and loosen up your muscles.

1. Squats

Squats are a great exercise for toning your quads, hamstrings, and glutes. To do a squat, stand with your feet shoulder-width apart and your toes pointing slightly outward.

Keeping your chest up and your core engaged, lower your body down by bending at the knees and hips, as if you’re sitting back into a chair. Make sure your knees stay in line with your toes and don’t go past your toes. Then, push through your heels to stand back up to the starting position. Do 3 sets of 12-15 reps.

2. Lunges

Lunges are another great exercise for toning your legs and glutes. To do a lunge, start by standing with your feet hip-width apart. Take a big step forward with your right leg and lower your body down until both knees are bent at a 90-degree angle.

Your right knee should be directly over your ankle, and your left knee should be hovering just above the ground. Then, push through your right foot to stand back up to the starting position. Switch sides and repeat. Do 3 sets of 12-15 reps on each side.

3. Deadlifts

Deadlifts are a great exercise for targeting your hamstrings and glutes. To do a deadlift, stand with your feet hip-width apart and place a dumbbell in each hand.

Keeping your chest up and your core engaged, hinge forward at the hips, lowering the dumbbells down toward the ground. Make sure to keep your back flat and your shoulders pulled back. Then, push through your heels to stand back up to the starting position. Do 3 sets of 12-15 reps.

4. Calf Raises

Calf raises are a simple but effective exercise for toning your calves. To do a calf raise, stand with your feet hip-width apart and your hands on your hips. Raise up onto the balls of your feet, squeezing your calves at the top, then lower back down.

You can do calf raises with both feet at the same time or one foot at a time. Do 3 sets of 15-20 reps.

5. Single-Leg Glute Bridges

Single-leg glute bridges are a great exercise for targeting your glutes. To do a single-leg glute bridge, lie on your back with your knees bent and your feet flat on the ground.

Lift your right foot off the ground and extend your leg straight up toward the ceiling. Press through your left foot to lift your hips up as high as you can, squeezing your glutes at the top, then lower back down. Do 3 sets of 12-15 reps on each side.

Cool-Down

After completing your leg workout, be sure to take some time to cool down and stretch out your muscles. You can do some static stretches, such as holding a hamstring or quad stretch, for 30 seconds on each side.

You may also want to do some foam rolling or use a massage ball to release any tension in your legs.