Complete Leg Workout

About This Workout

The extended cut of leg day. Eight exercises hit your quads, glutes, hamstrings and calves from every angle you can think of: forward with squats and lunges, backward with reverse lunges, sideways with side lunges, and up with step-ups, before glute bridges, a wall sit and calf raises close things out. Nothing gets left out and nothing gets a rest. Consider it the director's cut nobody asked for, the one where your legs get the full ninety minutes instead of the trailer, and sitting down afterward becomes a whole event you have to plan for.

Muscle Groups

Quads, glutes, hamstrings, calves, inner and outer thighs

Equipment

None, just your bodyweight

Level

Intermediate to advanced

Duration

18-27 min

Exercises In This Workout

Exercise	How to do it	Level
Squats	Feet shoulder-width apart, sit your hips back like you're reaching for a chair, then stand tall again.	Beginner
🚶 Lunges	Step forward and drop your back knee toward the floor until both legs hit roughly ninety degrees, then rise.	Beginner
↩️ Reverse Lunges	Same as a lunge, just step backward instead of forward.	Beginner
↔️ Side Lunges	Step wide to one side, sink into that knee, keep the other leg straight, then push back to center.	Beginner
🪜 Step-ups	Step up onto something sturdy with one leg, then bring the other one up to meet it.	Beginner
🌉 Glute Bridges	Knees bent, feet flat, lift your hips up and squeeze at the top.	Beginner
🧱 Wall Sit	Slide down a wall until your knees are at ninety degrees, and just... stay there.	Beginner
🦶 Calf Raises	Rise onto your toes as high as you can, hold a beat, then ease back down.	Beginner