Bodyweight Leg Day

Seven lower-body exercises that load the quads, hamstrings, and glutes without a barbell. Jump squats, Bulgarian split squats, single-leg bridges, and a wall sit finisher. 30 minutes, intermediate level.

Jump squats 4x12 rest 60s
Bulgarian split squats 4x10 rest 60s
Single-leg glute bridges 3x12 rest 45s
Reverse lunges 4x10 rest 60s
Step-ups 3x12 rest 45s
Wall sit 3x30s rest 45s
Calf raises 3x20 rest 30s

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