Intro
Strengthen the legs and glutes with unilateral exercises, hamstring work, and core training, with no equipment.
This workout develops the quadriceps, glutes, hamstrings, and calves through effective bodyweight variations. Unilateral work increases muscular tension without external load and supports steady, technically sound progression.
Required equipment
Muscles
Circuit
2 rounds
Warm-up
Do each exercise one after another. When you finish the list, rest then start again.
Perform the repetitions on each side; keep the pelvis stable to mobilize the hip without compensating through the back.
Round
1: 4 - 6 Repetitions
Round
2: 4 - 6 Repetitions
Chain without rest
Prepare the knees and hips with a gradually increasing range of motion; distribute your weight across the entire foot.
Round
1: 10 - 15 Repetitions
Round
2: 10 - 15 Repetitions
Chain without rest
Activate the glutes before the unilateral work; squeeze at the top without arching the lower back.
Round
1: 12 - 18 Repetitions
Round
2: 12 - 18 Repetitions
Chain without rest
Alternate sides to prepare the adductors and hips; stay within a comfortable range of motion.
Round
1: 6 - 10 Repetitions
Rest time : 15 seconds
Round
2: 6 - 10 Repetitions
Rest time : 30 seconds
15 seconds rest between each round
Repeat 2 times
30 seconds rest
Standard
Main
Perform the reps on each leg. Beginner: use a moderate range of motion and light support against a wall if needed. Intermediate: lower slowly, pause at the bottom, and keep one to two reps in reserve. Read more Read less
Perform the reps on each leg. Beginner: use a moderate range of motion and light support against a wall if needed. Intermediate: lower slowly, pause at the bottom, and keep one to two reps in reserve.
Set
1: 8 - 15 Repetitions
Rest time : 1 minute
Set
2: 8 - 15 Repetitions
Rest time : 1 minute
Set
3: 8 - 15 Repetitions
Rest time : 1 minute
Set
4: 8 - 15 Repetitions
Rest time : 1 minute
Drive through the heel and keep the pelvis level; return to a glute bridge if the hips rotate.
Set
1: 10 - 20 Repetitions
Rest time : 1 minute
Set
2: 10 - 20 Repetitions
Rest time : 1 minute
Set
3: 10 - 20 Repetitions
Rest time : 1 minute
Perform the reps on each leg; take a long enough step to engage the glutes and quadriceps without jarring the knee.
Set
1: 10 - 16 Repetitions
Rest time : 1 minute
Set
2: 10 - 16 Repetitions
Rest time : 1 minute
Set
3: 10 - 16 Repetitions
Rest time : 1 minute
Walk the heels forward slowly and control the return; keep the hips elevated only while the hamstrings remain active.
Set
1: 6 - 12 Repetitions
Rest time : 1 minute
Set
2: 6 - 12 Repetitions
Rest time : 1 minute
Set
3: 6 - 12 Repetitions
Rest time : 1 minute
Pause at the top and lower fully; start with the weaker side to keep the volume symmetrical.
Set
1: 12 - 25 Repetitions
Rest time : 1 minute
Set
2: 12 - 25 Repetitions
Rest time : 1 minute
Set
3: 12 - 25 Repetitions
Rest time : 1 minute
Finish the quadriceps without impact; choose a depth that creates a strong burn in the thighs without knee pain.
Set
1: 45 seconds - 1 minute
Rest time : 1 minute
Set
2: 45 seconds - 1 minute
Rest time : 1 minute
Superset
Main
Do each exercise back to back without resting between them. Rest after completing the pair.
Perform the reps on each side; keep the lower back close to the floor to carry core stability over to the leg exercises.
Set
1: 8 - 12 Repetitions
Set
2: 8 - 12 Repetitions
Chain without rest
Perform the hold for the prescribed duration on each side; keep the shoulder away from the ear and avoid rotating the pelvis. Read more Read less
Perform the hold for the prescribed duration on each side; keep the shoulder away from the ear and avoid rotating the pelvis.
Set
1: 30 seconds - 1 minute
Rest time : 45 seconds
Set
2: 30 seconds - 1 minute
Rest time : 45 seconds
Standard
Cool-down
Release the front of the hip after the lunges; lightly contract the glute of the rear leg.
30 seconds - 40 seconds
Keep the back long and aim for moderate tension behind the thigh without forcing the stretch.
30 seconds - 40 seconds
Breathe deeply to relax the glutes before Wednesday's recovery day.
30 seconds - 40 seconds
This workout is part of a complete program.
View program