Leg Day Bodyweight Workout Done At-Home

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Here is a perfect Leg Day Workout for you that you can do at home.

Leg workouts are far from hard to find. But the best leg workout can be a little more difficult to figure out.

We put together a bunch of bodyweight exercises that maintain optimal tension on your muscles. Also, this is extremely effective for getting the right amount of volume that your legs need to get stronger!

The Leg Day Workout

This workout will consist of 5 different exercises. Each exercise will be performed for 3 sets of 15 reps with one-minute rest between each set.

Squat Rocks

For this first exercise, you will start down in the bottom position of a squat. From there, you will remain as low as you can, while going forward and up on your toes. This should work your calves. Then lower your heels back down to the ground. After your heels are back down, remain down in the squat position and shift your weight back on your heels and lift your toes off the ground. Then return your toes back to the ground and rock back and forth like this 15 times both ways. Then you will rest for one minute and repeat for 3 sets.

Frog Pumps


This exercise is great for the glutes. You will start by laying on your back, then bring your feet in closer to your knees are similar to sit-up position. After, you’ll bring your heels together so they are touching each other. Then drive your heels into the ground with your knees wider than your feet and bridge up as high as you can. Return your back to about an inch off the ground and repeat for 15 reps.

3 Point Lunges

You will be doing a series of lunges in 3 different directions. So starting by standing up straight, you will first lunge forward. Then bring your foot back in, without touching it back on the ground, you will immediately go into a side lunge with that same leg. Then bring it back in and without touching it to the ground, immediately go into a back lunge. Then switch legs and do this with the opposite leg. After you have worked your way all the way around, that will be one rep. Repeat for 15 reps total and rest for a minute. Then do it twice more and move into the next exercise.

Alternating Single Leg RDL Hops

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Start out by doing a single leg RDL. So starting off by balancing on one leg, you will bend forward, keeping a soft bend in your leg, then bring your opposite leg going out behind you. Then tap your fingers to the ground and explode through your glutes and hamstrings to drive your back leg up and hop off the ground. After landing back on the ground, switch legs and do the same to the other side. Repeat for 15 reps with each leg. After you’ve done 15 reps on each leg, rest for a minute and repeat 2 more times.

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4 Way Squat Hops

For your final exercise, you are going to be doing squat hops in four directions. SO standing up straight, you will go down into a squat, then hop off the ground to your left side. Then immediately go into a squat and hop up and jump back to where you started from. Then squat down and hop to the right. Squat down and hop back to the middle again. Then rather than going back to the left, you will squat down and hop forward. Then squat down again and hop back to the middle. Now you have one more direction, squat down and hop backward. Then squat down and hop back to the middle. This will equal one rep. Repeat this left, right, forward, and backward method for 15 reps then rest for a minute. Repeat 2 more times.

Once all exercises are completed for 3 sets of 15 reps, you are done with the workout!

If you like this leg day bodyweight workout, make sure you share it on your Facebook and feel free to leave any comments down below!

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