6 exercises20 setsabout 50 minno weights, plus something heavy to anchor your feet under
A complete lower body session: a squat for the quads and glutes, a hinge for the hamstrings, single-leg work to even out the two sides, and calves to finish.
Without weights the load is fixed, so effort comes from slower lowering, pauses, harder variations and more reps.
Start this workout free
Creates your account with these 6 exercises already loaded. Free to log, no card.
The workout
Bodyweight Squat4 × 20Arms out in front for balance. Take three seconds on the way down to make bodyweight count.2 min rest
Single-Leg Romanian Deadlift3 × 10 per sideHinge forward on one leg while the other reaches straight back. Keep your hips level.90 s rest
Bulgarian Split Squat3 × 10 per sideBack foot on a bench or chair. Drop straight down until the front thigh is parallel to the floor.90 s rest
Walking Lunge3 × 12 per sideLong steps, back knee almost to the floor, torso upright. Push off the front heel into the next step.60 s rest
Nordic Curl3 × 6Kneeling with your feet anchored, lower your body forward as slowly as you can and push back up with your hands.60 s rest
Standing Calf Raise4 × 15Balls of your feet on a step. Drop your heels all the way, rise as high as you can and pause.60 s rest
Muscles worked
FrontBack
Glutes13
Hamstrings11
Quads10
Adductors5
Calves4
Lower back1.5
Sets per muscle. A muscle that only assists in an exercise counts half.
How to run it
Start with five minutes of easy movement and one easy set of the first exercise. Rest for the time shown next to each exercise; the heavy lifts at the top need more than the smaller ones at the end.
Aim to finish each set with one or two reps left in you. If every set reaches its target easily, the session is too light. When a set reaches the target comfortably, slow the lowering to three seconds or move to a harder variation before you add reps without end.
Once or twice a week. In a push, pull, legs rotation it is the third day; in an upper and lower split it alternates with the upper body session.
In myreplog
It is already set up. These 6 exercises arrive in your account as a program, with the sets and reps above.
Tap, do not type. Set your weights the first time, then mark each set done as you finish it.
Records count themselves. From your second session, a lift that beats your best is marked as a personal record on the spot.
See what you trained. The session ends with this muscle map, drawn from the sets you actually did.
Logging is free for good. The first 14 days also include Pro, where a coach reviews each session and suggests the weights for the next one. No card needed.
Questions
How long does this leg day workout take?
About 50 minutes. That is 20 working sets with the rests listed next to each exercise, plus five minutes to warm up.
What muscles does it work?
Mostly the glutes, hamstrings and quads. The adductors, calves and lower back assist. The map on this page shades each muscle by the number of sets that reach it.
What equipment do I need?
No weights, plus something heavy to anchor your feet under.
How long should leg day take?
Around an hour including warm-up sets. Legs are the largest muscles you have, so the rests between heavy sets need to be longer than on an arm day.
Why are my legs so sore after leg day?
Squats and lunges load the muscle while it lengthens, which is what causes soreness, and the leg muscles are large. It fades as the session becomes familiar, usually within two or three weeks.