Good Leg Workouts for Bigger Quads, Hamstrings and Calves You Can Do at Home

Leg workouts can be easily performed at home with intensity and efficiency. It is perfectly possible to increase your leg strength without access to external weights.

Training your legs is important and comes with many benefits:

  • Strong quads are useful for any pushing movement that requires your legs: think squatting, rowing and lunges.
  • Strong hamstrings (a group of muscles located in the back of the thigh) help coordinate explosive hip and knee extensions. They provide lower-body speed and power
  • Strong calves will help you run faster and longer, as these muscles propel you forward with every single step, absorb load with each impact and support the rest of your lower body. They are essential for sprints, high jumps, squat jumps.

Strong legs are the key to many big movements within CrossFit and general fitness and a powerful lower-body will be beneficial for both endurance athletes (think running, cycling, rowing, skiing) and power-based athletes (anything involving front squats, back squats, overhead squats and even presses can benefit from stable legs).

As long as you have some space and access to an elevated surface you should be able to do all these leg workouts at home, and work on improving your lower-body strength.


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Work on your quads, hamstrings and quads with these leg workouts at home.


1 – Tabata Lower-Body Burner

4 Rounds for Reps:

Work 45 seconds / Rest 15 seconds

  • Max Reps Bulgarian Split Squat
  • Max Reps Air Squats
  • Max Reps Alternating Box Step Up
  • Max Reps Side Lunge
  • Max Reps Elevated Hip Thrusts

1 minute rest between rounds

This bodyweight leg workout targets all your leg muscles on all movement planes. Your score is the total number of reps at the end of the four rounds.

The Bulgarian split squat might be one of the best bodyweight leg exercises you can do at home. This exercise tests the strength of your front leg and ups the intensity of any workout.

Use the same elevated surface for the step ups and the elevated hip thrusts. Elevated hip thrusts target the whole backside of your body, making so your hamstrings, glutes and lower back muscles stronger.

Scaled: 4 Rounds for Reps:

Work 45 seconds / Rest 15 seconds

  • Max Reps Back Lunges
  • Max Reps Squats onto a Box
  • Max Reps Alternating Box Step Up
  • Max Reps Side Lunge
  • Max Reps Glute Bridges

1 minute rest between rounds

For the glute bridges, simply lie on your back with your legs bent, your feet should be about a palm away from your glutes. Tighten your core and, grounding your feet, elevate your hips to the ski until you have a decent gap between your lower back and the floor.

2 – Burpees and Squats

For Time:

  • 50 Burpees
  • 100 Air Squats
  • 50 Burpees

This workout should feel like a sprint. A great way to test your endurance, you will certainly feel your legs and core when you’re done.

Scaled: For Time:

  • 25 Burpees
  • 50 Air Squats
  • 25 Burpees

Choose a rep range that will allow you to complete this workout within 20 minutes.

pat vellner interview 2020 crossfit gamesSource: Photo courtesy of CrossFit Inc.

Workout by @crossfitstimulus

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