Legs Workouts With Bodyweight

Bodyweight legs workouts built around squat, lunge, bridge, and calf-raise patterns with evidence-informed near-failure effort targets and simple progression by reps, leverage, and tempo.
All filters2LegsRemove Legs filterBodyweightRemove Bodyweight filter
Set load units

Workout 1

4 exercises12 sets

Bodyweight Legs Strength and Hypertrophy Template

Quadriceps, Hamstrings, Glutes, Calves

A bodyweight-only lower-body session using straight working sets, stable reps, and RIR-based effort progression to build quadriceps, glute, hamstring, and calf capacity.

  1. 1
    Bodyweight Squat
    anatomy
    anatomy
    1Exercise

    Bodyweight Squat

    Rest 1m 30s

    • 115 reps x 0 kgRIR 3
    • 215 reps x 0 kgRIR 2
    • 315 reps x 0 kgRIR 1

    Brace before descent, keep heels grounded, and track knees over toes while maintaining torso control.

  2. 2
    Reverse Lunge
    anatomy
    anatomy
    2Exercise

    Reverse Lunge

    Rest 1m 30s

    • 110 reps x 0 kgRIR 3
    • 210 reps x 0 kgRIR 2
    • 310 reps x 0 kgRIR 1

    Keep front foot tripod pressure and vertical shin bias as tolerated; control knee tracking and trunk angle throughout.

  3. 3
    anatomy
    3Exercise

    Single Leg Glute Bridge

    Rest 1m 15s

    • 112 reps x 0 kgRIR 3
    • 212 reps x 0 kgRIR 2
    • 312 reps x 0 kgRIR 1

    Posteriorly tilt pelvis, drive through heel, and maintain level hips to avoid lumbar overextension.

  4. 4
    Single Leg Standing Calf Raise
    anatomy
    4Exercise

    Single Leg Standing Calf Raise

    Rest 1m

    • 115 reps x 0 kgRIR 3
    • 215 reps x 0 kgRIR 2
    • 315 reps x 0 kgRIR 1

    Control both concentric and eccentric phases, pause at peak plantarflexion, and avoid bouncing off stretch.