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Lower Body Bodyweight

StrengthBeginner

Challenging lower body workout with zero equipment. Proves you do not need a squat rack to build strong legs.

⏳ 25 min💪 6 exercises🔥 200 cal💔 quadriceps, glutes, hamstrings, calves, core
bodyweightno equipmentlegshome workout

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Exercises

  • Bodyweight Squat
    3 sets × 20 reps
    Rest: 45s
    Full depth, chest up
  • Lunges
    3 sets × 12 each reps
    Rest: 45s
    Step forward, knee tracks over toe
  • Glute Bridge
    3 sets × 20 reps
    Rest: 30s
    Squeeze at top for 2 seconds
  • Wall Sit
    3 sets × 45s reps
    Rest: 45s
    Thighs parallel to floor
  • Calf Raise
    3 sets × 20 reps
    Rest: 30s
    Use a step for full range of motion
  • Single Leg Deadlift
    3 sets × 10 each reps
    Rest: 45s
    Bodyweight, hinge at hips

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