How To

Killer Home Leg Workout (BODYWEIGHT or DB!)

Posted on by
06
Jul

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

75 thoughts on “Killer Home Leg Workout (BODYWEIGHT or DB!)”

  1. ATHLEAN-X™ says:

    *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!

    • Dunkey Kung says:

      @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?

    • Siobhan Phoenix says:

      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!

  2. Deborah Arnaut says:

    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!

  5. Tito says:

    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.

  9. Nazanin Heydarian says:

    Love when theres specific instructions for beginner, intermediate, and advanced! Makes it easier for ppl to ease into working out 🙂

  10. Roma Davidchuk says:

    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

    • Stampede Agar says:

      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.

  16. Nathaniel Kang says:

    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?

    • MVProfits says:

      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.

    • Bob M says:

      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.

  17. Nishchay Sheth says:

    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

Leave a Reply