30-Minute Lower-Body Strength Workout with Warm Up – No Equipment at Home | SELF

Legs are the pillars for a healthy body and training them should be a top priority for overall physique and health. Some of the benefits of exercising the legs are:
The glutes are the densest piece of muscle in the human body followed by the quads and hamstrings. The muscles on the lower half of the leg are called calves. The two most common fitness goals in the world are to get stronger and to lose weight. When working out, focus on your legs. You can place more load on your legs because they have bigger muscles. More loads equal to more strength and more calories being used. This spikes up your metabolism, which causes intense fat burning.
The power generated from your lower half is essential for nearly every sport. A well-developed lower body will allow you to exert a maximal amount of force in a minimal amount of time, which in turn makes you faster and stronger.