Beginner session
2 compound movements first while you are fresh, then isolation work. Roughly 40–50 minutes with rest.
| # | Exercise | Sets | Reps | Rest |
|---|---|---|---|---|
| 1 | Alternate Leg Diagonal Bound | 4 | 6–8 | 2–3 min |
| 2 | Bodyweight Squat | 4 | 6–8 | 2–3 min |
| 3 | Butt Lift (Bridge) | 3 | 10–12 | 60–90 sec |
| 4 | Leg Lift | 3 | 10–12 | 60–90 sec |
| 5 | Carioca Quick Step | 3 | 10–12 | 60–90 sec |
Intermediate session
2 compound movements first while you are fresh, then isolation work. Roughly 40–50 minutes with rest.
| # | Exercise | Sets | Reps | Rest |
|---|---|---|---|---|
| 1 | Bench Jump | 4 | 6–8 | 2–3 min |
| 2 | Freehand Jump Squat | 4 | 6–8 | 2–3 min |
| 3 | Floor Glute-Ham Raise | 3 | 10–12 | 60–90 sec |
Swapping an exercise out
Every exercise page lists alternatives that train the same muscles with different equipment, ordered by how likely you are to have it. If a movement aggravates something or the rack is taken, use the swap list rather than skipping the slot.
Common questions
How many bodyweight legs exercises are there?
30 in this catalogue — 23 compound and 5 isolation movements, spread across 26 beginner, 4 intermediate and 0 expert-rated options.
How long should a bodyweight legs workout take?
The five-exercise session below runs about 40–50 minutes including rest. Two compound movements at 4 sets, then isolation work at 3 sets. Cut to three exercises if you have 25 minutes.
How often should you train legs?
Twice a week suits most people, with at least 48 hours between sessions targeting the same muscles. Legs responds to total weekly volume more than to any single session, so two moderate sessions usually beat one long one.
Can you do this workout at home?
Yes. Bodyweight is home-gym equipment, so every exercise in this routine works in a spare room or garage.
All 30 bodyweight legs exercises
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