Workout
Leg Workout at Home, No Equipment
Weight is usually what makes legs hard, and there is none here, so this session uses time instead: a tempo squat, a wall sit, a glute bridge hold, and single-leg work that puts your whole bodyweight through one side at a time.
- Time
- 13 min
- Level
- Intermediate
- Rounds
- 2
- Approx. burn
- 210 kcal
The moves in this workout
The app sequences them for you. Each one has a demo and a form guide.
- Lower body
Calf Raise
Gastrocnemius, Soleus
Equipment: None
- Lower body
Glute Bridge Hold
Gluteus maximus, Hamstrings
Equipment: None
- Lower body
Reverse Lunge
Quadriceps, Gluteus maximus, Hamstrings
Equipment: None
- Lower body
Split Squat
Quadriceps, gluteus maximus
Equipment: None
- Lower body
Tempo Squat
Quadriceps, gluteus maximus, maximizing mechanical stimulus.
Equipment: None
- Lower body
Wall Sit
Quadriceps femoris, Gluteus maximus
Equipment: A wall
Who it suits
The one people skip. It is also the one that makes stairs and long walks feel different.
How to run it
Thirteen minutes with no weight anywhere, so the difficulty lives entirely in how slowly you are willing to move. The tempo squat and the wall sit are the two that decide whether this session did anything, and both of them reward being boring about it.
Easier and harder
Easier: hold a doorframe or the back of a chair through the split squat and the reverse lunge. Balance gives out long before the legs do, and steadying yourself lets the muscle finish its work. Harder: slow the squat further and add time to the wall sit rather than adding reps.
The mistake this session invites
Cutting the tempo squat short. It is the least satisfying move here and the easiest to quietly speed up, and the time your legs spend under tension is the entire reason it sits in a session with no weights. Count it out loud if that is what it takes.
