Quick and Effective No Equipment Legs Workout for Endurance and Explosive Power

In this article, I will share with you my favorite leg workout I did a few days ago.

Should you try it? Hell yeah!

I like it because…

  • You won’t need any additional equipment or weights.
  • It can kick your butt and take you to the next level.
  • It takes only 20-30 minutes.
  • It can be done anywhere
  • It’s great for anyone.

Simply follow the steps below and give it a try.

If you stick till the end you are going to have one great leg workout you can do anywhere.

So without any further ado let’s jump right in!

Things You Should Know About This Workout

Before I show you the exercises and the workout itself I want to explain a couple of details.he workout itself can be done by both beginners or more advanced athletes.

The recommended volume is for intermediates but don’t worry. You can easily lower the difficulty by doing these 3 things:

Increase the default rest time between each round (from 2 minutes to 3)
Decrease the number of reps (from 20 squats to 15)
Do fewer rounds (instead of 4 do 3)

If you find the current number of reps, and rounds too easy you can always do the exact opposite things in order to increase the intensity.

As you can guess for this workout you don’t need any additional equipment besides a place on which you can do a wall sit (more on that later) and some floor space because you are going to do different variations of walking lunges.

No matter what exercises you do make sure not to lose your form.

If you catch yourself doing so simply stop. Forcing yourself for a couple more reps using poor form won’t give you any advantages.

Doing this workout regularly can certainly help you build more muscle, strength, endurance and explosive power in your lower body. In order to keep getting good results follow the basic rules of progressive overload.

The workout is relatively short – 4 rounds usually take about 20 to 30 minutes to complete.

The Leg Workout

The whole workout is a combination of 5 different leg exercises done without any rest. You start with the first one and don’t stop until you finish with the last one.

After that, you rest about 2 minutes and start over.

Your goal is to complete 4 of these supersets (or rounds) without breaking form or stopping for rests.

Yes, I know – this is not a very pleasant workout to do but that’s how we make big changes.

The 5 exercises you are going to do in every round are:

Regular Squats (20 reps)
Lunges (15 reps each leg)
Lateral lunges walk (12 reps each leg)
Squat jumps (15 reps)
Wall Sit (try to hold for at least 1 minute)

Don’t worry, I have included a youtube video for every exercise so you can see how to do it properly.

Let’s check out all those exercises more in-depth.

Regular Squats

So this is the first exercise you are going to start with. Your goal is to do 20 squats with good tempo and proper form.

Here’s a quick video showing you how to do the basic squat using good form:

Tip: If 20 squats without any weights seem too little for you you can always add a resistance band to he mix or hold something in your hands.

After you are finished with the squats it’s time for the second exercise which is…

Lunges

Now with lunges, you have 2 options – walking lunges or static lunges.

If you are very limited on floor space and want to train in your room or garage (which isn’t that big) do static lunges. You won’t have the available space to do 12 walking lunges for every leg without having to stop every few steps and rotate which can be very annoying.

If you are outside and have plenty of space then I recommend you to do walking lunges.

Here a short video teaching you how to do walking lunges properly:

And here’s another video showing you how to do static lunges:

Tip: My personal recommendation is to make bigger steps when doing lunges because that way you are going to also improve your stability and balance.

Lateral lunges walk

I know this exercise looks a little silly and you may end up walking like a crab but it’s super effective and worth doing.

As you can guess it’s preferable to have a lot of space if you want to have enough room to do 12 reps each side…

… but don’t be discouraged. There is a solution for all of you who want to train at home. You can simply do 1 step on the left and 1 step on the right. Repeat this 12 times and you are done.

Here’s another great video showing you the proper technique:

Tip: I personally squat parallel to the ground when doing this exercise compared to the lady in the video. Doing so is going to make the whole exercise more efficient.

Jump Squats

These are the same as doing regular squats but with a twist – you aim to jump as high as you can. For this workout, you want to do 20 of them. They are great for building explosive power and endurance.

Watch this short tutorial if you don’t know how to do them:

Tip: If you want to make them even harder try holding something near your chest or on both sides of your torso.

Wall Sit

In my opinion, this is the hardest exercise and it’s going to make you want to stop only after 30 seconds…

Here’s what I’m talking about:

The big problem comes when you don’t have a wall.

If you end up in this situation simply look around for something you can use as such. (think outside of the box)

For example, a pole, tree or anything stable that can support your weight is going to be fine.

(just make sure it’s not going to leave stains on the bright new white t-shirt you just got)

I know that 1 minute seems a lot so try to hold this position as long as possible. If that’s only 30 seconds, in the beginning, don’t get discouraged.

After a few workouts, you will eventually get there.

Tip: If you want to make the exercise even harder place your feet together.

Final Thoughts

So this is my favorite leg workout that doesn’t require any equipment. I highly recommend to give it a try the next time you want to train legs. Use it well and you can build some endurance and explosive power at no time.

Trust me it’s not as easy as it may seem.

Give it a try.

If you are looking for more similar great workouts that don’t require any equipment take a look at my favorite abs workout. It’s made by only 3 exercises but it’s going to make your life a nightmare (in a good way).

Now you have enough info to start getting results. Use it!

See you in the next one. :)

– Bozhidar

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