If you are looking for a home leg workout that will help you to build muscle without needing access to a full gym, then this is the video for you. Here, you have two complete options for a limited equipment leg workout that requires just a single set of dumbbells or a completely bodyweight leg workout that you can do in just a little bit of space in your living room.
The key to the success of this workout is in its construction. Here you have something called APEX leg workouts. The key to an APEX workout is that it pairs three exercises for the legs done in succession that are done with very little rest. The rest is determined by the level of difficulty that you are doing the workout at. If you are a beginner, then you perform each leg exercise for 15 seconds and rest for 15 seconds before moving onto the next one in the circuit. Intermediate trainees will perform each for 20 seconds, earning just 10 seconds rest. Finally, the advanced lifters are doing the exercises for 25 seconds with just 5 seconds rest between them.
After the completion of the APEX circuit, you have 30 seconds to rest before you have to move onto a 2 minute corrective circuit for strengthening the hip muscles. The hips are often times overlooked in leg workouts but not here. In order to maximize the strength of your legs you need to work on the weak links as well. The hips almost always are the culprit for decreased overall leg strength but tend to respond very quickly to even a little bit of extra attention in your leg workouts.
30 seconds of exercise are performed on each of the exercises of the corrective circuit.
After completing your first corrective leg circuit, you earn another 30 seconds of rest and then proceed to the next APEX leg exercise circuit. The workout continues until all 4 circuits are done. For a beginner or intermediate, this will take about 20 minutes. This would be the entire leg workout. If, on the other hand, you are going to attempt this at a more advanced level you could opt for an additional round which would bring your total workout time up to about 45 minutes.
With that said, here is how the workout breaks down for those who are looking to try this at home leg workout for themselves.
APEX 1:
Anterior Chain – DB Goblet Squats or Bodyweight Squats
Posterior Chain – DB Bridge March or Bridge Marches
Explosive – DB Swings or Bodyweight Swings
Rest 30 seconds
Corrective 1 – Jane Fonda’s x 30 seconds each leg
Corrective 2 – 1 1/2 Rep Adductor Slides x 30 seconds each leg
Rest 30 seconds
APEX 2:
Anterior Chain – DB Reverse Lunges or Bodyweight Reverse Lunges
Posterior Chain – DB Sprinter Lunges or Bodyweight Sprinter Lunges
Explosive – DB Jump Squats or Jump Squats
Rest 30 seconds
Corrective 1 – 1 1/2 Jane Fonda’s x 30 seconds each leg
Corrective 2 – Adductor Slides x 30 seconds each leg
Rest 30 seconds
APEX 3:
Anterior Chain – DB Never Ending Squat or Bodyweight Version
Posterior Chain – DB Hamstring RDL or Bodyweight Hamstring RDL
Explosive – DB Glute Power RDL
Rest 30 seconds
Corrective 1 – Jane Fonda’s x 30 seconds each leg
Corrective 2 – 1 1/2 Rep Adductor Slides x 30 seconds each leg
Rest 30 seconds
APEX 4:
Anterior Chain – DB Reverse Creeping Lunges or Creeping Lunges
Posterior Chain – DB Long Leg Bridges or Bodyweight Long Leg Bridges
Explosive – Sprinter Plyo Lunges
Rest 30 seconds
Corrective 1 – 1 1/2 Jane Fonda’s x 30 seconds each leg
Corrective 2 – Adductor Slides x 30 seconds each leg
Give this home leg workout a shot and if you are looking for a complete bodyweight workout program that you can do without any equipment at all to build muscle in just 6 weeks, be sure to head to athleanx.com and get the XERO program. Build a ripped, muscular body by training like a pro athlete and eating like one too.
For more bodyweight workouts at home or bodyweight leg workouts, be sure to subscribe to this channel via the link below and remember to turn on your notifications so you never miss a new video when it’s published.
Build Muscle with Bodyweight – http://athleanx.com/xero
Subscribe to this Channel Here – http://youtube.com/user/jdcav24
*NEW “FAST ACTION” Q&A* – Got a question about training that I didn’t cover in the video? Leave yours (AS A SEPARATE COMMENT!) below and I’ll pick 8 to get a detailed reply from me right here in the comments. Answers will be posted within the first 24-48 hours of you leaving the question. Good luck!
Home alternatives for heavy excercises like bench press dead liftt and squats?
@Kenmoops there are Intervall Timer Apps that let you set up specific patterns for timing
@athleanx I got a question: You said once that the biceps is the strongest in the eccentric movement. Maybe you can tell in a video which muscles are stronger in what movement?
Please uplode this types of video for for all parts
Something I have been struggling with for years is balance between the different physical things that I like to do plus strength training. I do different styles of Belly Dance/Middle Eastern Dance, yoga ( it’s usually only part of my cool down and recovery so I don’t usually do the harder stuff anymore because my energy is spent on the strength training or cardio ). I also do hoop and poi but not as often as I would like because I’ve already worked hard doing the strength training. How can balance be achieved between so many different ways of exercising? I have learned to never do pilates on the same day I do hoop or doing FCBD style of Belly dance which is a lot of work on the upper body (because the arms are held up at shoulder height most of the time) the same day I do upper body with weights. But I have so much trouble finding a way to do enough of each to thrive as well as having enough rest days while also not over doing it on the days I am working out. As a woman the whole idea of eating less and exercising more has been there for a couple of decades and I finally got that toxic idea out of my head. To expect this much from myself I know I need to eat more and have been. But I am still struggling and confused to find the balance. I can follow your programs but if a person has other kinds of exercise that are important to them how does it fit in while not pushing the body into being over stressed from the over training? Thank you so much Jeff!
Suggestions for future videos:
“The Official Squat Checklist”
“The Official Overhead Press Checklist”
“The PERFECT Push Workout”
“The PERFECT Pull Workout”
+ static stretch for recovery
Thanks for the great content!
I swear Jeff doesn’t like the overhead press, might be wrong
Static stretching is useless for recovery
Jeff Cavaliere Athlean x dot com actually replied to you, you’re most definitely a chosen one
Static stretch does not help recovery, it has never been backup by science, how can people still believe that ???
@ATHLEAN-X™ That’s 3 comments you’ve made now!
Why might I still have significant love handles despite being at 14% body fat with visible ribs? What can I do to fix that?
Magic_Master ive seen 18%er with an even fat distribution… mine just sit on the lower abdomen and back… i can see the serratus and the upper and mid abdominal muscles in my body… It’s the last sliver of fat that is the hardest to get rid of…
@ATHLEAN-X™ thanks sir
May i suggest an unconventional method.try doing a few karate kicks ( round kick, side kicks).At proper form they do work the love handles area.combined with your usual cardio may help.can’t guarantee you any result, but worked on me once.i used to do it twice a week on empty stomach.
drop lower on bodyfat .
@Magic_Master yet you did anyways lole
do Jeff ever reply on comment or ever give a heart
I am just asking
@ATHLEAN-X™ Try to make a video about Dumbbell pull-ups for hamstring
@Chucky Cheese he is a busy man he can’t react to so many comments…his videos have more than 2000 comments
@NIKHIL DATTA @NIKHIL DATTA oh never mind
Y’all remember when Jeff Cavaliere AthleanX used to have a giveaway. Then everyone started bitching about not winning the giveaway, so now he doesn’t do it anymore.
Bro dont disrespect him like that… say his full name its Jeff Cavalier ATHLEANXDOTCOM
Pepperridge Farm remebers
@The monster under your bed even if they did, their comments would be lost.
I also won the nxt programm
@The monster under your bed there are still plenty of comments of people saying they have won
C’mon now Jeff! I just finished my leg workout a minute ago..
Right. I had done my squat jerk, kang squats and front squats to Nordic curl eccentrics before his notification
JeffCavaliere AthleanX-DotCom doesn’t do squats, the ground does Jeff-Ups.
@Dalton, lol! Jeff Norris 😛
@AxxL If you think you can be “cyber bullied” then you need to get off the net. Press the power button.
Option two, grow a set and make better videos.
@Sky Frost I’m not sure if bizarre is the right word. I’m not sure what to call those.
@AxxL Please dont start leeching off of fitness channels dont ruin this for your personal gain. Jut because you can doesnt mean you should please
@AxxL Lol you should consult a psychiatrist
Me: Thinking about doing this
Coffin dancers: *Staring at me from outside the window*
OMG
Haha
https://itunes.apple.com/WebObjects/MZStore.woa/wa/viewSoftware?id=1451475486
Cora san!
epico
Love when theres specific instructions for beginner, intermediate, and advanced! Makes it easier for ppl to ease into working out 🙂
I like it too. Not everyone is as strong and experienced like him.
I would love to see video like “10 min triceps workout” just like with the biceps, shoulders ect. Good triceps workout, and I will have perfect workout routine while I’m stuck at home with dumbbells
Just do your skullcrushers bro
There is the 6 min triceps workout…
There’s a sore in 6 min and a 7 minute tricep workout.
Why going to the restroom is killing your gains:
You don’t workout when you are on the toilet
kegels, baby, kegels . . .all day long
Me:I am advanced
Jeff:Not so fast I got you covered in intensity
Me:Who is Jeff??
Lol my forearms beg to differ
when youre early enough to see jeff replying to comments
Me: Going to workout Legs today
Jeff: Posts Leg Workout
Me: *left speechless
@Christian Soenggoro man do you any problem with paying attention to a video? First of all he said that is a no gym or even no weight alternative secondly he included both deadlifts and squats WTF?
@Kriglum07 ME TOO, LOL !!! and then I saw this coming out, so.. going to try it right now…
@Christian Soenggoro wow, you are getting it from the fanboys here:)) But you know, Jeff already covered all there was about squats (breathe out before doing them) and deadlifts (use special plates and s* form) so he needs to be creative for the views
@defqqq lol @ this guy
who worksout on sunday
“Workout will be 20m long”
*Never Ending* Squat: Am I a joke to you?
LOOOLLL !!!!
Hi Jeff, will the leg workout be ok with someone who has patellar issues.
In case he doesn’t respond, I’d first make sure that you’re able to do intense exercise (weightlifting/calisthenics) without risking re-injury. Just go to a physician or whoever is qualified. Another thing you could do is just attempt the workout, and if you feel good without any signs of injury, you should be good to go.
@Stampede Agar I would add to do it and wait 24h and see how your knee is feeling
Fitness question: my right knee clicks every time I squat, even for body weight. I’m pointing my toes out about thirty degrees from the vertical. What can I do to fix it?
same here
Same here. Well, left knee. What helps is getting looser in the hips first, and also using my hands pushing my knees inward and resisting, or (better), an elastic band around the knee to mimic that. It sure sucks. “Clicking sound” makes me wonder if everytime I hear it I’m slightly grinding down a tendon or something else.
I’ve had a lifetime of clicky knees and ankles. Without pushing it too quickly and too hard I’ve found that simply doing more of exercises like the goblet squat (full range of motion all the way down) means I get used to it and my knees stop clicking.
The knees shouldn’t exceed the toes.maybe that’s why.search for box squats.those are pretty good for improving the form.
My knees click too
Just gonna leave it here
A – goblet squat 02:37
P – hip march 02:48
EX – dumbell swings 02:54
30 sec break
Corrective 1 -right jane fonda 03:09
Corrective 1- left jane fonda
Corrective 2 – right abductor slide (1 and a half fashion) 03:17
Corrective 2 – left abductor slide (1 and half fashion)
30 sec break
A- DB reverse lunge 03:30
P – DB sprinter lunge 03:36
EX – Jump squats 03:43
30 sec break
Corrective 1 -right jane fonda (1 and half fashion) 03:48
Corrective 1- left jane fonda (1 and half fashion)
Corrective 2 – right abductor slide 03:51
Corrective 2 – left abductor slide
30 sec break
A – Never ending squat 03:58
P – DB hamstring RDL 04:15
EX – Glute power RDL 04:31
30 sec break
Corrective 1 -right jane fonda 03:09
Corrective 1- left jane fonda
Corrective 2 – right abductor slide (1 and half fashion) 03:17
Corrective 2 – left abductor slide(1 and half fashion)
30 sec break
A – DB Reverse creeping lunges 04:45
P – DB Long leg bridge 04:58
EX – Splinter Pylo Lunge 05:03
30 sec break
Corrective 1 -right jane fonda (1 and half fashion) 03:48
Corrective 1- left jane fonda (1 and half fashion)
Corrective 2 – right abductor slide 03:51
Corrective 2 – left abductor slide
30 sec break
God Bless You
@Notwa yes
god
„The never ending squat” sounds like some kind of medieval torture method