No equipment

Bodyweight Leg Workout, No Equipment

The usual complaint about bodyweight legs is that squats stop being hard after a few weeks. That is true of two-legged squats and false of everything else. Put all your weight on one leg and you have doubled the load without buying anything, which is why every movement here leans on single-leg or slow-tempo work.

The session · 6 exercises
  1. 1

    Bodyweight Squat

    3 × 15–25

    Quads · also Glutes

    • Feet shoulder-width, arms out in front for balance.
    • Sit down and back until the thighs pass parallel.
    • Stand tall and squeeze the glutes at the top.
  2. 2

    Single-Leg RDL

    3 × 10–12

    Hamstrings · also Glutes, Core

    • Stand on one leg with a soft knee, arms hanging down.
    • Hinge at the hip and let the free leg travel back as the torso comes down.
    • Stop when the hamstring stretches, then squeeze back to standing.
  3. 3

    Reverse Lunge

    3 × 10–15

    Quads · also Glutes

    • Step backwards and lower the back knee toward the floor.
    • Keep the front shin vertical and the weight on the front heel.
    • Push back to standing. Easier on the knees than forward lunges.
  4. 4

    Glute Bridge

    3 × 15–20

    Glutes · also Hamstrings, Core

    • Lie on your back with the knees bent and heels close to the glutes.
    • Push through the heels and lift the hips until the body is straight.
    • Squeeze for two seconds at the top before lowering.
  5. 5

    Assisted Nordic Negative

    3 × 4–6

    Hamstrings · also Glutes

    • Kneel with a partner or a heavy sofa holding your ankles down.
    • Lower forward as slowly as you can with the hips extended.
    • Catch yourself with the hands and push back up.
  6. 6

    Bodyweight Calf Raise

    3 × 20–30

    Calves

    • Stand on a step with the heels hanging off.
    • Press up onto the toes, pause, then lower slowly below step level.
    • Do them single-legged once double-leg gets easy.

Getting the most out of it

If a set of ten feels easy, do not jump to thirty. Slow the lowering phase to four seconds and pause for one at the bottom — same rep count, roughly double the time under tension, and considerably more soreness the following day.

Keep track of it

Solviro logs every set, remembers what you lifted last time, and builds your plan around the equipment you actually own. Free, and you don't need an account to look around.

Start training free

Other equipment, other sessions

All 25 workouts

General fitness information, not medical advice. If something hurts in a way that feels wrong, stop.