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

7 – Run and Squat

For Distance:

  • Run for 10 minutes

Each Minute On the Minute Perform:

  • 20 Air Squats

Try to cover as much distance as possible on a 10-minute running clock. The air squats will tire your legs out, don’t underestimate them.

Workout by CrossFit Stimulus

Jumping LungeSource: Finn Eidam


There are plenty of excellent leg exercises that you can perform with only your bodyweight at home.

Think about your goals in the sport and build your own leg workout around these exercises:

  • Pistol squats (single leg squats)
  • Wall sits
  • Lunges
  • Reverse lunges
  • Walking lunges
  • Box step overs
  • Box step ups
  • Box jumps
  • Air squats
  • Tuck jumps
  • Bulgarian split squats
  • Calf raises
  • Hip thrusts
  • Squat jumps
  • Pause squats
  • Double unders
  • Hill running
  • Sprints

Remember you can always alter the number of reps, the tempo of the exercise or the time it takes you to complete the workout including breaks. Be creative and program a variety of AMRAPs, EMOMs, Chippers or Tabata-style workouts.

How to Write Better Home Workouts

Latest articles

Related news