The best leg exercises to do at home or at the gym

• Many leg exercises are compound movements that work your glutes, your hamstrings, your quads and your core.
• You can train your legs with various equipment including dumbbells and kettlebells.
• Some leg exercises you may want to try include skater squats, kettlebell swings, and side squats.
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Performing exercises that target your legs and lower body can help you improve your stability and strength.

And when it's time to start focusing on performing strength exercises at the lower body, Dr. Allen Conrad, BS, DC, CSCS, said that he was important to begin by perfecting some, by mastering the posture and the form adapted to each one. By establishing fitness, Conrad told INSIDER that you can get better results on your hard work and also reduce your risk of injury.

Here are 10 leg targeting exercises that you can do at home or at the gym, according to experts.

To perform weighted walks, you will need two dumbbells.

For this move, Conrad said you want to hold a dumbbell in each hand, making sure that these are weights that you can easily lift.

Then make slots. With a dumbbell in each hand and your arms lowered, move forward with one leg and lower your body until your back knee almost touches the ground. Your front thigh should be parallel to the floor. Then, move forward with your back leg to perform the next repetition. Repeat as you wish.

Skater squats can help you firm up your legs

Standing on your right leg, slightly lift your left leg off the ground. Then stretch both arms in front of you to counterbalance.

Lower your hips and bend your right knee, then lower your body as close to the ground as possible. When you lower your body, your back foot should slightly back and touch the floor. Return to a standing position. Do rehearsals as you wish, then move to the right leg while balancing on the left leg.

Conrad said you can maintain light weights while you make this move to make it more difficult.

Read more:21 of the best abdominal exercises you can do, experts say

Veal rejects can help you tone your calves

First, stand on a step or raised platform with just your toes touching the surface. Conrad said you would like to lower the rest of your foot so that the back of your calves stretches. Then, get up on your toes and hold the position for a second. Be sure to keep your legs straight when you make this move. Repeat as you wish.

Outer calf increases are quite similar to standard calf increases

Conrad said that for this movement, you want to perform calf raises while keeping your toes pointed at about 10 degrees inwards. In doing so, you will target the outer part of your calf muscles.

Kettlebell swings can target many parts of your body, including the glutes and hamstrings.

Corey Grenz, master trainer at Life Time Chanhassen, said that if you run out of time, the kettlebell swing is probably one of the most effective exercises you can do. As this is a dynamic movement, Grenz told INSIDER that it was technically a complete body exercise that would primarily target your glutes and hamstrings.

To try this move, place a kettlebell in front of you and hold it with both hands. Then, with your legs slightly apart, bend your knees very little, carry a hinge to your hips and straighten your back.

While holding this position, explosively, quickly move the kettlebell backwards, placing it between your legs. Again, in an explosive manner, move the kettlebell forward until it reaches shoulder height. Repeat these movements as you wish.

Kettlebell cup squats target your quads and your glutes

Grenz said this alternative to traditional squat would target your quads and your glutes.

To try this movement, use both hands to hold the kettlebell in front of your chest. Place your body in a sitting position, simultaneously bending your knees and hips until your upper thighs are parallel to the floor. To help you reach this position, you may want to imagine that you are sitting in an invisible chair.

Extend your knees and hips upwards until you are standing upright again. Repeat these steps if you wish.

Performing full or kneeling side boards with leg lifting can help you develop your basic stamina

Geoff Tripp, CSCS, ACSM EP-C, CPT and Fitness Manager at Trainiac said this move was excellent for hip stabilization, basic endurance and lateral hip strength.

First, stand in a standard position on the sideboard by resting your forearm on the floor just below your shoulder. Resting on this arm, lift your legs and lift up so your body is in a straight line from head to toe.

Remove your hips from the ground using your abdominal muscles to support them. With your gluteal muscles, lift the upper leg up in the air, from 6 to 10 inches. While doing this, keep your hips up. Slowly lower your lifted leg to meet your other leg. Do as many rehearsals as you want before doing this same move on the other side of your body. Repeat as you wish.

Broken squats can help you stretch your legs

To do this, place yourself in a stationary position, placing one foot in front of you and one foot behind you. Then slowly lower your body down, folding both your knees at the same time. Without leaning forward, lift your body while standing. You should feel a stretch in your back leg and your front quad when you get up.

To make this movement more difficult, you can hold dumbbells while you are doing it. Finish the reps as you wish, alternating the leg in front of you and the one behind you.

You will want to use a kettlebell or a pair of dumbbells to make one-legged Romanian ground lifts (RDL)

To do this, you will hold a kettlebell or a pair of dumbbells and you will stand on one leg while lifting the other leg slightly off the ground.

Load your hips and extend your leg slightly elevated as you lower your body to the ground. Maintain a slight flexion of your work leg by keeping your opposite leg straight and your hips level. Elevate your body using your gluteal and hamstrings of your active leg. Full representatives with both legs, as you wish.

Side squats can help you develop your strength

For this movement, make a big lateral step with each leg, so that your two feet are aligned and your legs are slightly apart. Slowly move 70% of your body weight on one leg, bending the knee of that leg at the same time.

Push your hips back, squeezed into a squat position, rest on one leg while keeping the opposite leg straight and facing to the side. Stay away from your active leg to return to your original position, then switch sides, bend your other knee while keeping the opposite leg straight when you are squatting.