Bodyweight Leg Day!


This workout is designed to help you build and define your leg muscles using just your body weight. The Bodyweight Leg Day Series focuses exclusively on leg strength, offering a variety of exercises to target different areas of your legs. Whether you’re aiming to build stronger legs or simply want to enhance your lower body definition, this routine will provide you with an effective and challenging workout.

Bodyweight Leg Day: [printable checklist] 

Equipment needed: none
Sets and Reps
Standard squats focusing on your quads and glutes.
3 Sets of 10 Reps each
Squat Jumps
Perform a squat and jump explosively upwards.
3 Sets of 10 Reps each
Alternating lunges to work your quads and glutes.
3 Sets of 10 Reps each
Lunge Jumps
Perform a lunge and jump, switching legs in mid-air.
3 Sets of 10 Reps each

Why This Works

This series focuses exclusively on leg strength, ensuring that you effectively target and engage your lower body muscles. The combination of exercises works different parts of your legs, leading to a well-rounded and strong lower body.


The Basics

Understanding workout programming can maximize your results:

  • Progressive Overload: Gradually increase the reps or intensity to continuously challenge your muscles.
  • Consistency: Regular workouts are key to seeing progress.
  • Rest and Recovery: Allow your muscles time to repair and grow by incorporating rest days.


Last But Not Least: Leg Day Jokes

Why don’t skeletons skip leg day? Because they don’t have the guts to miss it!Why did the scarecrow become a fitness trainer? He was outstanding in his field, especially on leg day!Why did the tomato go to the gym on leg day? Because it wanted to ketchup on its workouts!
Why don’t aliens skip leg day?
Because they know they need strong abductors!


This routine is general advice and may not be suitable for everyone. Always consult with your physical therapist or physician to tailor the exercises to your specific recovery needs and to get professional guidance on your progress.


Contact Us

At OutWellness ATX, we’re committed to supporting you through every step of your recovery journey. If you have any questions or need personalized advice, don’t hesitate to reach out to our expert team. We’re here to help you achieve a smooth and effective recovery.

Scroll to Top