Build serious lower body strength from the ground up — you'll work toward pistol squats and hammer your hamstrings with progressive bodyweight moves that leave your legs knowing they worked.
Created by
loadedfrenchfry
Leg Swing
2 sets × 30s, 30s
Hip Circle
Bodyweight Squat
2 sets × 15 reps, 15 reps
Glute Bridge
World's Greatest Stretch
1 set × 40s
Pistol Squat
3 sets × 6 reps, 6 reps, 6 reps
3 sets × 4 reps, 4 reps, 4 reps
Split Squat (Bulgarian)
3 sets × 10 reps, 10 reps, 10 reps
Nordic Hamstring Curl
4 sets × 5 reps, 5 reps, 5 reps, 5 reps
Deadlift (Single-Leg Romanian)
Glute Ham Raise (Natural)
3 sets × 8 reps, 8 reps, 8 reps
Jump Squat
1 set × 10 reps
Wall Sit
Calf Raise
3 sets × 20 reps, 20 reps, 20 reps
Quad Stretch
Seated Hamstring Stretch
1 set × 45s
Pigeon Pose
Child's Pose