AKHADA

Leg Workout at Home

  • Beginner
  • 2 or 3 days a week
  • 20 to 25 min
  • No equipment

Updated

A man stepping up onto the bottom stair of a staircase at home

About this routine

A bodyweight leg day: squats, forward lunges, glute bridges, step ups on a stair, calf raises against a wall and a plank to finish. Two shorter days split the work into the front and the back of the legs.

For beginners and anyone training legs without weights. You need a floor, a wall and a sturdy step, like the bottom stair. If you own dumbbells, the dumbbell upper lower split gives your legs more load.

The week

2 days a week

The full leg day twice a week. Train upper body or rest on the days between.

  1. MFull legs
  2. TRest
  3. WRest
  4. TFull legs
  5. FRest
  6. SRest
  7. SRest

3 days a week

Quads and glutes each get two sessions a week, with a day off between every leg day.

  1. MQuads
  2. TRest
  3. WBack of legs
  4. TRest
  5. FFull legs
  6. SRest
  7. SRest

The workouts

Before you start

If you have a medical condition or an injury, check with a doctor before starting a new exercise routine.

Stop any exercise that causes pain, dizziness, or strain somewhere you don't expect it.

6 exercisesAbout 25 minBeginner

Warm-up, about 5 minSee moves
  • Spot jog45 seconds
  • Jumping jacks30 seconds
  • Hip circles8 each way
  • Leg swings10 each leg
  • Glute bridge10 reps
  • Light practice set of Bodyweight Squat1 to 2 sets
  1. 1

    Bodyweight Squat

    3 × 12 to 15 repsQuadriceps

    How to do it
    1. Stand with your feet about shoulder-width apart, toes turned out slightly, arms in front of you.
    2. Sit your hips back and down, letting your knees follow your toes.
    3. Go down until your thighs are level with the floor, or lower if your heels stay down and your chest stays up.
    4. Push the floor away to stand back up.
    5. Stand fully tall at the top before the next rep.
  2. 2

    Forward Lunge

    3 × 8 to 12 repsQuadriceps

    How to do it
    1. Stand tall, feet hip-width apart, hands on your hips.
    2. Take a step forward and lower until both knees are bent, back knee just above the floor.
    3. Keep your chest up and your front knee in line with your toes.
    4. Push off your front foot to step back to the start.
    5. Do all reps on one leg, then switch. Hold a wall or chair if you lose your balance.
  3. 3

    Glute Bridge

    3 × 12 to 15 repsGlutes

    How to do it
    1. Lie on your back, knees bent, feet flat on the floor about hip-width apart and close to your bottom.
    2. Brace: tighten your stomach as if someone is about to poke it, and keep breathing.
    3. Push through your heels and lift your hips until your knees, hips and shoulders are in a line.
    4. Squeeze your bottom at the top for a second. Do not push higher by arching your back.
    5. Lower slowly. Stop if you feel it in your lower back rather than your bottom.
  4. 4

    Bodyweight Step up on Stepbox

    3 × 8 to 12 repsQuadriceps

    How to do it
    1. Stand facing a sturdy step: the bottom stair, a low stool or a step box.
    2. Put your whole foot on the step and push through it to stand up on top.
    3. Keep your chest up and do not push off with the back foot.
    4. Step back down slowly with the other foot.
    5. Do all reps on one leg, then switch. A higher step, like a sturdy chair, makes it harder.
  5. 5

    Calf Raise with Wall Support

    3 × 12 to 15 repsCalves

    How to do it
    1. Stand facing a wall, feet hip-width apart, hands on the wall at shoulder height.
    2. Rise up onto the balls of your feet as high as you can.
    3. Pause for a second at the top.
    4. Lower your heels slowly back to the floor.
    5. Use the wall for balance only, not to push yourself up.
  6. 6

    Front Plank

    3 × 20 secAbdominals

    How to do it
    1. Rest on your forearms with your elbows under your shoulders and your legs straight behind you.
    2. Brace: tighten your stomach as if someone is about to poke it, and squeeze your bottom.
    3. Keep your body in a straight line from head to heels. Do not let your hips drop or raise your bottom up.
    4. Breathe steadily and hold. Too hard? Drop your knees to the floor.
    5. Stop if you feel it in your lower back.
Cool-down, about 3 minSee moves
  • Easy walk1 minute
  • Quad stretch30 seconds each leg
  • Hamstring stretch30 seconds each leg
  • Glute stretch30 seconds each side

5 exercisesAbout 20 minBeginner

Warm-up, about 5 minSee moves
  • Spot jog45 seconds
  • Jumping jacks30 seconds
  • Hip circles8 each way
  • Leg swings10 each leg
  • Glute bridge10 reps
  • Light practice set of Bodyweight Squat1 to 2 sets
  1. 1

    Bodyweight Squat

    3 × 12 to 15 repsQuadriceps

    How to do it
    1. Stand with your feet about shoulder-width apart, toes turned out slightly, arms in front of you.
    2. Sit your hips back and down, letting your knees follow your toes.
    3. Go down until your thighs are level with the floor, or lower if your heels stay down and your chest stays up.
    4. Push the floor away to stand back up.
    5. Stand fully tall at the top before the next rep.
  2. 2

    Forward Lunge

    3 × 8 to 12 repsQuadriceps

    How to do it
    1. Stand tall, feet hip-width apart, hands on your hips.
    2. Take a step forward and lower until both knees are bent, back knee just above the floor.
    3. Keep your chest up and your front knee in line with your toes.
    4. Push off your front foot to step back to the start.
    5. Do all reps on one leg, then switch. Hold a wall or chair if you lose your balance.
  3. 3

    Bodyweight Step up on Stepbox

    3 × 8 to 12 repsQuadriceps

    How to do it
    1. Stand facing a sturdy step: the bottom stair, a low stool or a step box.
    2. Put your whole foot on the step and push through it to stand up on top.
    3. Keep your chest up and do not push off with the back foot.
    4. Step back down slowly with the other foot.
    5. Do all reps on one leg, then switch. A higher step, like a sturdy chair, makes it harder.
  4. 4

    Calf Raise with Wall Support

    3 × 12 to 15 repsCalves

    How to do it
    1. Stand facing a wall, feet hip-width apart, hands on the wall at shoulder height.
    2. Rise up onto the balls of your feet as high as you can.
    3. Pause for a second at the top.
    4. Lower your heels slowly back to the floor.
    5. Use the wall for balance only, not to push yourself up.
  5. 5

    Front Plank

    3 × 20 secAbdominals

    How to do it
    1. Rest on your forearms with your elbows under your shoulders and your legs straight behind you.
    2. Brace: tighten your stomach as if someone is about to poke it, and squeeze your bottom.
    3. Keep your body in a straight line from head to heels. Do not let your hips drop or raise your bottom up.
    4. Breathe steadily and hold. Too hard? Drop your knees to the floor.
    5. Stop if you feel it in your lower back.
Cool-down, about 3 minSee moves
  • Easy walk1 minute
  • Quad stretch30 seconds each leg
  • Hamstring stretch30 seconds each leg
  • Glute stretch30 seconds each side

5 exercisesAbout 20 minBeginner

Warm-up, about 5 minSee moves
  • Spot jog45 seconds
  • Jumping jacks30 seconds
  • Hip circles8 each way
  • Leg swings10 each leg
  • Glute bridge10 reps
  • Light practice set of Glute Bridge1 to 2 sets
  1. 1

    Glute Bridge

    3 × 12 to 15 repsGlutes

    How to do it
    1. Lie on your back, knees bent, feet flat on the floor about hip-width apart and close to your bottom.
    2. Brace: tighten your stomach as if someone is about to poke it, and keep breathing.
    3. Push through your heels and lift your hips until your knees, hips and shoulders are in a line.
    4. Squeeze your bottom at the top for a second. Do not push higher by arching your back.
    5. Lower slowly. Stop if you feel it in your lower back rather than your bottom.
  2. 2

    Hamstring Bridge

    3 × 8 to 12 repsGlutes

    How to do it
    1. Lie supine with knees bent, feet flat on floor hip-width apart near your buttocks.
    2. Raise one leg straight up, keeping the other foot planted.
    3. Drive through the planted heel and squeeze glutes to lift hips until body forms a line from knee to shoulders.
    4. Hold the top position briefly, keeping the elevated leg straight.
    5. Lower hips back to floor without relaxing completely between reps.
    6. Complete all reps on one side before switching legs.
  3. 3

    Bodyweight Single Leg Deadlift

    3 × 8 to 12 repsHamstrings

    How to do it
    1. Stand on one leg with a soft bend in the knee. Hold a wall or chair if you need balance.
    2. Push your hips back and tip your chest forward, letting the other leg lift behind you.
    3. Keep your back flat and your hips level, not twisted open.
    4. Go down until you feel a stretch in the back of your standing leg, then squeeze your bottom to stand up.
    5. Do all reps on one leg, then switch. Stop if you feel it in your lower back.
  4. 4

    Superman

    3 × 12 to 15 repsLower back

    How to do it
    1. Lie face down with your arms stretched past your head and your legs straight.
    2. Squeeze your bottom and tighten your stomach.
    3. Lift your arms, chest and legs a few centimetres off the floor. A small lift is enough.
    4. Hold for a second, then lower slowly.
    5. Look at the floor to keep your neck long. Stop if you feel a pinch in your lower back.
  5. 5

    Calf Raise with Wall Support

    3 × 12 to 15 repsCalves

    How to do it
    1. Stand facing a wall, feet hip-width apart, hands on the wall at shoulder height.
    2. Rise up onto the balls of your feet as high as you can.
    3. Pause for a second at the top.
    4. Lower your heels slowly back to the floor.
    5. Use the wall for balance only, not to push yourself up.
Cool-down, about 3 minSee moves
  • Easy walk1 minute
  • Quad stretch30 seconds each leg
  • Hamstring stretch30 seconds each leg
  • Glute stretch30 seconds each side

Rest and progress

Rest between sets

  • Rest 60 to 90 seconds between sets.
  • For lunges, step ups and single leg deadlifts, do all reps on one leg, then the other, then rest.

How to progress

  1. Start at a pace you can control. Stop each set when you have two or three good reps left.
  2. Add reps each session. When every set reaches the top of the rep range, make the move harder: slow the lowering, pause at the bottom, or use a higher step.
  3. When those get easy too, move to the single leg moves in the Bodyweight Strength day at the bottom of this page.

Swaps

Lunges hurt your knees
Wall Supported Reverse Lunge: step back instead of forward, with a hand on the wall.
No stairs
A low, sturdy stool or step box. Skip anything that slides or tips.
Squats too easy
Bulgarian Split Squat with Chair, back foot on the seat.
Single leg deadlift wobbles
Touch a wall or a chair back with one hand for balance.
Calf raises too easy
One leg at a time with your heel off the edge of a stair (Single Leg Calf Raise Off Step).

Short on time: the 10 minute version

Five moves, 2 sets each, with a wall sit in place of the step ups. Better than skipping leg day.

5 exercisesAbout 10 minBeginner

Warm-up, about 5 minSee moves
  • Spot jog45 seconds
  • Jumping jacks30 seconds
  • Hip circles8 each way
  • Leg swings10 each leg
  • Glute bridge10 reps
  • Light practice set of Bodyweight Squat1 to 2 sets
  1. 1

    Bodyweight Squat

    2 × 12 to 15 repsQuadriceps

    How to do it
    1. Stand with your feet about shoulder-width apart, toes turned out slightly, arms in front of you.
    2. Sit your hips back and down, letting your knees follow your toes.
    3. Go down until your thighs are level with the floor, or lower if your heels stay down and your chest stays up.
    4. Push the floor away to stand back up.
    5. Stand fully tall at the top before the next rep.
  2. 2

    Forward Lunge

    2 × 8 to 12 repsQuadriceps

    How to do it
    1. Stand tall, feet hip-width apart, hands on your hips.
    2. Take a step forward and lower until both knees are bent, back knee just above the floor.
    3. Keep your chest up and your front knee in line with your toes.
    4. Push off your front foot to step back to the start.
    5. Do all reps on one leg, then switch. Hold a wall or chair if you lose your balance.
  3. 3

    Glute Bridge

    2 × 12 to 15 repsGlutes

    How to do it
    1. Lie on your back, knees bent, feet flat on the floor about hip-width apart and close to your bottom.
    2. Brace: tighten your stomach as if someone is about to poke it, and keep breathing.
    3. Push through your heels and lift your hips until your knees, hips and shoulders are in a line.
    4. Squeeze your bottom at the top for a second. Do not push higher by arching your back.
    5. Lower slowly. Stop if you feel it in your lower back rather than your bottom.
  4. 4

    Bodyweight Wall Squat

    2 × 20 secQuadriceps

    How to do it
    1. Stand with your back against a wall and your feet about a step out in front of you.
    2. Slide down until your knees are bent to about a right angle and your thighs are close to level with the floor.
    3. Keep your back against the wall and your knees over your ankles.
    4. Hold for 20 to 30 seconds to start, and build up to a minute.
    5. Too hard? Do not slide down as far.
  5. 5

    Calf Raise with Wall Support

    2 × 12 to 15 repsCalves

    How to do it
    1. Stand facing a wall, feet hip-width apart, hands on the wall at shoulder height.
    2. Rise up onto the balls of your feet as high as you can.
    3. Pause for a second at the top.
    4. Lower your heels slowly back to the floor.
    5. Use the wall for balance only, not to push yourself up.
Cool-down, about 3 minSee moves
  • Easy walk1 minute
  • Quad stretch30 seconds each leg
  • Hamstring stretch30 seconds each leg
  • Glute stretch30 seconds each side

When it gets easy: Bodyweight Strength Lower

Single leg moves that make your body weight feel heavier: Bulgarian split squats, single leg deadlifts and bridges, and calf raises off a step. Uses a chair and a stair.

Bodyweight Strength Lower · about 30 min

Bulgarian Split Squat with Chair4 × 10 to 15 reps
Reverse to Forward Lunge4 × 10 to 15 reps
Bodyweight Single Leg Deadlift4 × 10 to 15 reps
Alternate Single Leg Glute Bridge4 × 10 to 15 reps
Single Leg Calf Raise Off Step4 × 12 to 20 reps
Jump Squat4 × 8 to 10 reps

In the Akhada app: Bodyweight Strength Lower.

Questions

Can you build leg muscle without weights?

Yes, as long as the last reps of each set are hard. Research found similar muscle growth with light and heavy loads when sets were taken to failure. Once squats get easy, single leg moves make each rep harder.

How long does a leg workout take?

The full leg day takes about 25 minutes and the two shorter days about 20, plus a 5 minute warm-up. The 10 minute version is further down.

How often should I train legs?

Twice a week is a good target. Research finds training a muscle at least twice a week builds more muscle than once. Both schedules here do that.

Do I need to warm up before leg day?

Yes. Each workout starts with a short warm-up: a few minutes to get warm, some loosening moves for the hips and legs, and an easy practice set of the first exercise.

More routines

See all 24 routines

Sources

The Akhada team picked these exercises from our catalog of 7,000+ demonstrated movements. A strength coach reviewed the step-by-step cues for every exercise in our starter routines. The schedule and progression follow the research below.

  1. Muscle growth was similar with light and heavy loads when every set was taken to failure. That is why bodyweight leg work works, as long as the last reps of each set are hard.

    Schoenfeld, Grgic, Ogborn and Krieger. Strength and hypertrophy adaptations between low- vs. high-load resistance training: a systematic review and meta-analysis. Journal of Strength and Conditioning Research, 2017.

  2. Training each muscle at least twice a week builds more muscle than once a week. Both schedules train the legs twice.

    Schoenfeld, Ogborn and Krieger. Effects of resistance training frequency on measures of muscle hypertrophy: a systematic review and meta-analysis. Sports Medicine, 2016.

  3. Adults should do muscle-strengthening work for all major muscle groups on 2 or more days a week. Pair these leg days with upper body work to cover that.

    World Health Organization 2020 guidelines on physical activity and sedentary behaviour. British Journal of Sports Medicine, 2020.