4
4
LEG DAY
EXERCISES
STRONG LEGS
Leg Workout
How Can I Workout
My Legs At Home?
Try playing with time-
under-tension or range
of motion to make at
home leg exercises more difficult.
Leg Workout
What Leg Exercises Should I Do If I Have
Bad Knees?
✅ Glute Bridges
✅ Step Ups
✅ Deadlifts
✅ Wall Sits
✅ Isometric Holds
Leg Workout
1
DUMBBELL
SQUAT
Targets:
Legs, glutes, quadriceps, hamstrings,
hips and core.
2
SPLIT
LUNGE
Targets:
Legs, glutes,
quads, hamstrings
and core.
3
CURTSY
LUNGE +
SWING
Targets:
Mainly the
quads and glutes, but also engages the gluteus
medius, inner thighs
and core.
4
DEADLIFT +
CALF
RAISE
Targets:
Hamstrings,
glutes, hips and calves.
1. Dumbbell Squat 2. Split Lunge 3. Curtsy Lunge + Swing 4. Deadlift + Calf Raise
DO IT:
30 secs work, 15 secs rest.
SCREENSHOT WORKOUT
Full Workout
Try the
FULL Workout
At Home!
Full Workout
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