Leg day: never skip it. As some of the largest muscles in your body, your legs have a lot of muscle mass to keep your body stable and strong. These at home workouts help your calves, hamstrings, glutes, and hips build muscle and increase overall stability. The best part about this leg circuit? Absolutely no equipment is required, meaning you can do this workout in park, your living room, or even your office.

Sequence: Repeat this workout in sequence, 3-4 times

Target muscle groups: Hips, quadriceps, buttocks, hamstrings, calves

Total workout time: 30 minutes

Calf Rises


Raise your heels a few inches above the edge of the step so that you're on your tiptoes. Hold the position for a moment, and then lower your heels below the platform, feeling a stretch in your calf muscles.

Challenge: Increase number of reps.

Speed Skaters


Reps: 30

From a normal standing position, take a giant step out to the right. As you do, sweep your left leg behind you while bringing your left arm across your body. Quickly step left, bringing your right arm behind you and your right arm across your body. Quickly build up speed alternating sides.

Challenge: Increase the quickness of your movements.

Single Leg Glute Bride

Single Leg Glute

Reps: 20 per leg

Lying on your back, slowly lift one leg straight in the air and hold your hips for five seconds until you feel a slight pulling or stretch in your hips and hamstrings. Release and lay back down. Repeat 10 times per leg.

Challenge: Increase the holding time.

Split Jumps

Split Lunge

Reps: 10 per leg

The split jump is a heart-pumping move that combines a lunge with a vertical jump. With your front foot flat on the floor, bend your knee to a 90 degree angle, ensuring that your knee does not touch the floor. In a swift movement, push your body into the air and move your opposite leg to the front, bringing it to a lunge position. Keep your core tight and ensure a firm footing to keep a strong landing.

Challenge: Instead of 10 reps per leg, increase to 20 reps per leg.

Squat Jumps

Squat Jumps

Reps: 10

Standing with your feet shoulder-width apart and hands at your chest, slowly bend your knees to a 90-degree angle. Slightly pause and jump into the air, softly landing with your feet planted firmly on the ground. Lower your body back into the squatting position to complete the rep.

Challenge: Add ankle weights to create more challenging jumps.

Contact Us

For more information on the Rockets Sports Medicine Institute orthopedic doctors or surgeons, treatment for injuries, scheduling Human Performance services, or getting more information about physical therapy, please fill out the form below or call us at (713) 222-2273


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Workout Guides
Orthopedics and Sports Medicine Rockets Sports Medicine Institute Physical Therapy Human Performance