This is a reference guide for home leg training — seven exercises with specific sets, reps, and progression paths for each. Use it to build a program or add exercises to an existing routine. All exercises require no equipment; optional additions (resistance bands, loaded backpack) are noted where they help.
Exercise 1: Bodyweight Squat
Muscles: Quads, glutes, hamstrings
How to: Feet shoulder-width, chest up, sit back and down until thighs parallel, drive through heels.
Sets/reps: 3 × 15
Progress to: Pause squat (3 sec at bottom) → Bulgarian split squat → Pistol squat
Exercise 2: Reverse Lunge
Muscles: Quads, glutes, hamstrings, balance
How to: Step backward into lunge, lower rear knee toward floor, return. Alternate legs.
Sets/reps: 3 × 10 per leg
Progress to: Walking lunge → Lateral lunge → Deficit lunge (front foot elevated)
Exercise 3: Glute Bridge
Muscles: Glutes, hamstrings, lower back stabilizers
How to: On your back, feet flat, drive hips up, hold 2 sec, lower.
Sets/reps: 3 × 15
Progress to: Single-leg glute bridge → Hip thrust (shoulders on couch) → Hip thrust with resistance band
Exercise 4: Calf Raise
Muscles: Gastrocnemius, soleus
How to: Rise onto toes, hold 1 sec, lower fully. Use a step for extra range if available.
Sets/reps: 3 × 20
Progress to: Single-leg calf raise → Single-leg with slow tempo (3 sec up, 3 sec down) → Add load
Exercise 5: Step-Up
Muscles: Quads, glutes
How to: Step onto a sturdy chair with one foot, bring the other up, step back down.
Sets/reps: 3 × 10 per leg
Progress to: Higher surface → Add loaded backpack → Single-leg step-down (controlled descent on one leg)
Exercise 6: Nordic Hamstring Curl
Muscles: Hamstrings (best bodyweight hamstring exercise available)
How to: Hook feet under a sofa, kneel upright, lower body to floor by resisting with hamstrings only. Catch with hands. This is very difficult — start with just the lowering phase.
Sets/reps: 3 × 4–5 negatives (lower over 3–4 sec)
Progress to: Lower more slowly → Reduce assistance from hands → Full Nordic curl (pulling back up)
Exercise 7: Wall Sit
Muscles: Quads, glutes (isometric)
How to: Back against wall, thighs parallel to floor, hold position. 90-degree angle at the knee is the target.
Sets/reps: 3 × 30–45 sec
Progress to: Longer duration → Single-leg wall sit → Add resistance band above knees
Building a Weekly Program
Train legs 2–3× per week. A simple structure:
Session A (knee-dominant): Squat + Lunge + Step-up + Calf raise
Session B (hip-dominant): Glute bridge + Nordic curl + Single-leg RDL + Wall sit
Alternate between sessions. When any exercise reaches the top of its rep range easily, progress to the next variation.
Written by
Sarah Mitchell
Sarah Mitchell is a NASM-certified personal trainer and fitness writer with 8 years of experience coaching home fitness. Sarah specializes in beginner programs, bodyweight training, and helping people build lasting fitness habits from the comfort of their own home.
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