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Legs · At home · 81 exercises

Leg workouts at home, no equipment

A leg workout at home with no equipment: split squats, lunges, single-leg work and calf raises.

A complete leg workout includes a squat or press for the quads, a hip hinge such as a Romanian deadlift for the hamstrings and glutes, a single-leg exercise, and direct work for the hamstrings and calves. Put the heaviest, most technical lift first, while you are fresh.

With no equipment, you make exercises harder by changing leverage instead of adding weight: raising your feet, using one limb at a time, slowing down, or pausing at the hardest point. Everything here needs only your body and, at most, a sturdy chair, a table or a doorframe.

Bodyweight leg workout

One leg at a time doubles the load without adding any weight.

  1. Split Squats
    Sets
    3
    Reps
    10–15 each leg
    Rest
    90 s
  2. Walking Lunge
    Sets
    3
    Reps
    12 each leg
    Rest
    90 s
  3. Curtsey Squat
    Sets
    3
    Reps
    10–12 each leg
    Rest
    60 s
  4. Single Leg Platform SlideA towel on a smooth floor works as a slider.
    Sets
    3
    Reps
    8–10 each leg
    Rest
    60 s
  5. Bodyweight Standing Calf Raise
    Sets
    3
    Reps
    20
    Rest
    60 s

Bodyweight leg workout, power

Jumps train the legs to produce force fast. Land softly.

  1. Jump Squat
    Sets
    4
    Reps
    8–10
    Rest
    90 s
  2. Lunge With Jump
    Sets
    3
    Reps
    6–8 each leg
    Rest
    90 s
  3. One Leg SquatHold a doorframe for balance at first.
    Sets
    3
    Reps
    5–8 each leg
    Rest
    90 s
  4. Glute Bridge March
    Sets
    3
    Reps
    10 each leg
    Rest
    60 s

Can’t do one of these?

Machine taken or training somewhere else? Each of these has substitutes that work the same muscles.

Tips

  • Warm up with a few lighter sets of your first lift rather than a long stretch; it is the most specific warm-up there is.
  • Squat as deep as you can while your back stays neutral. Deeper squats train the quads and glutes through more of their range.
  • Train both knee bending (leg curls) and hip hinging (Romanian deadlifts) for the hamstrings; each one trains them in a different way.
  • When you can do more than 20 good reps, move to a harder variation instead of adding more reps.

Run this workout in SPLYT

Every exercise here is in SPLYT’s library. Save the workout as a template, log your sets on iPhone or Apple Watch, and next time your weights are already filled in from what you lifted.

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81 leg exercises you can do at home

Every one links to step-by-step instructions and a demonstration. Swap any of them into the workouts above.

All bodyweight exercises →

Questions

How many leg exercises can you do at home with no equipment?

SPLYT’s exercise library has 81 leg exercises you can do at home with no equipment, including Jump Squat, Sissy Squat and Split Squats. Each one links to step-by-step instructions and a demonstration.

How many exercises should a leg workout have?

Four to six: one main squat or press, a hinge, a single-leg movement, a leg curl and a calf raise covers everything. More exercises usually just means less effort on each.

Should I train legs twice a week?

If you can recover from it, yes. Two lower-body sessions a week, one heavier and one lighter, builds more strength and size than one exhausting leg day.

Can you build muscle at home without equipment?

Yes, if each set ends close to failure. Bodyweight training builds muscle as long as you keep moving to harder variations as you get stronger.

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