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

3 – Super Legs

5 Rounds for Time:

  • 20 Air Squats
  • 20 Alternating Lunges
  • 20 Alternating Split Squat Jumps
  • 10 Squat Jumps

Lunge movement demo:

For this workout, simply push your leg back to your initial position instead of walking forward.

The alternating split squat jumps are very similar to the jumping lunge – where you simply start with standing tall with your feet together and then jump one leg forward and one leg back to land in a lunge position – with the exception that your back knee doesn’t need to touch the ground.

Squat jumps simply require you to perform a squat and, as you come back up, jump vertically as high as you can before moving on to the next squat.

Scaling: 5 Rounds for Time:

  • 20 Squats to a Box
  • 20 Alternating Lunges
  • 20 Jumping Jacks
  • 10 Squat to Box and Calf Raise

Workout by CrossFit Stimulus

4 – Mashed Bodyweight Leg Workout

EMOM for as Long as Possible:

Minute 1

  • 1 Tuck Jump
  • 1 Bastard Burpee

Minute 2

  • 2 Tuck Jump
  • 2 Bastard Burpee

Continue with this pattern, adding 1 Tuck Jump and 1 Bastard Burpee every minute.

Score is the total number of repetitions completed every minute until failure.

Tuck jumps are a highly-demanding leg exercise that requires you to use your bodyweight and power to contract and engage several muscles at once to jump up in the air. They:

  • Strengthen your core
  • Improve your leg strength
  • Test your stamina

Bastard burpees are a variation of the burpee that you might come to hate but will certainly increase the intensity of any leg workout you do at home.

This exercise will see you perform the start of a burpee but replace the usual jump at the end of the exercise with a tuck jump – good luck!

Scaling: EMOM for as Long as Possible:

Minute 1

  • 1 Alternating Knee Raises
  • 1 Burpee

Minute 2

  • 2 Alternating Knee Raises
  • 2 Burpee

Continue with this pattern, adding 1 Tuck Jump and 1 Bastard Burpee every minute.

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