Lower Body Workouts With No Equipment

Evidence-based no-equipment lower-body workouts for adults who want stronger legs and glutes using bodyweight training, near-failure effort targets, and simple progression without gym gear.
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Workout 1

5 exercises15 sets

No-Equipment Lower-Body Strength And Hypertrophy Template

Quadriceps, Hamstrings, Glutes, Calves

A repeatable lower-body session using squat, lunge, bridge, calf, and unilateral squat patterns with straight sets, controlled tempo, and RIR-based progression.

  1. 1
    Bodyweight Squat
    anatomy
    anatomy
    1Exercise

    Bodyweight Squat

    Rest 1m 30s

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

    Brace before each rep, keep heels planted, and track knees over mid-foot.

  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

    Step back under control, keep front foot flat, and drive up through the full front foot.

  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

    Set ribs down, posteriorly tilt pelvis first, then drive through heel without lumbar overextension.

  4. 4
    Single-Leg Standing Calf Raise
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    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

    Use full ankle range each rep and avoid bouncing through the bottom.

  5. 5
    Assisted Pistol Squat
    anatomy
    anatomy
    5Exercise
    Assisted Pistol Squat

    Rest 1m 30s

    • 18 reps x 0 kgRIR 3
    • 28 reps x 0 kgRIR 2
    • 38 reps x 0 kgRIR 1

    Control descent, keep tripod foot contact, and use assistance only enough to keep alignment and depth quality.