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25-minute Bodyweight Leg Workout for Muscle Strength

Caroline Girvan•Processed: Mar 03, 2026

25-minute workout video. Strength, Low Impact, Floor Exercise. targeting Legs, Glutes. medium intensity. helps with Muscle Strength, Weight Control / Fat Loss.

⏱️ Key Moments

Summary:This 25-minute bodyweight leg workout utilizes giant sets to effectively target the legs, focusing on muscle strength and endurance through various exercises.

🏃 Guide

This workout is designed for individuals looking to strengthen their legs using only bodyweight exercises. It effectively targets the quads, hamstrings, and glutes, helping to build muscle strength and endurance.

Benefits

Increased muscle strength in legs
Improved cardiovascular endurance

Step-by-Step Guide

1

Elevated Lunge

Perform lunges with your back foot elevated on a chair. Feel the stretch in your hip flexors and the engagement in your quads. Ensure your knee does not extend past your toes.
2

Rear Step

Step back into a lunge, keeping your core engaged. You should feel the activation in your glutes and hamstrings. Maintain a straight back throughout the movement.
3

Curtsey Lunge

Step out to the side and behind into a curtsey lunge. Feel the stretch in your inner thighs and glutes. Keep your chest lifted and avoid leaning forward.
4

Bulgarian Lunge

With your back foot elevated, lower into a lunge. You should feel a deep stretch in your quads and glutes. Ensure your front knee is aligned over your ankle.
5

Hamstring Hold

Hold a position with your legs extended, focusing on the hamstrings. You should feel a gentle stretch. Avoid bouncing to prevent strain.
6

Heel Elevated Squat

Perform squats with your heels elevated. Feel the activation in your quads and glutes. Keep your knees aligned with your toes.

Safety Notes

Avoid if you have knee pain or hip issues. Consult a healthcare provider if you have any concerns.

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Frequently Asked Questions

What are the benefits of this workout?▼

Increased muscle strength in legs. Improved cardiovascular endurance.

Is this workout safe?▼

Avoid if you have knee pain or hip issues. Consult a healthcare provider if you have any concerns.

Who is this workout suitable for?▼

This workout is suitable for people with: Obesity, Hypertension, Chronic Back Pain / Disc Herniation. Avoid if you have: Knee Disease, Hip Issues.

What equipment do I need?▼

You will need: None, Chair, Yoga Mat.

Duration: 25m 1s
Difficulty: Medium
Intensity: Medium
Suitable for: Limited Mobility level

Suitable Conditions

ObesityHypertensionChronic Back Pain / Disc Herniation

Therapeutic Goals

Muscle StrengthWeight Control / Fat Loss

⚠️ Caution

Consult your doctor if you have: Osteoarthritis, Rheumatoid Arthritis

🚫 Contraindications

Avoid this workout if you have: Knee Disease, Hip Issues

Equipment Needed

🏋️ None🏋️ Chair🏋️ Yoga Mat

Primary Focus

💪 Legs💪 Glutes

Category

StrengthLow ImpactFloor Exercise

⚠️ Workout Safety Tips

Low impact movementsIncludes rest periodsAvoid holding breathNo spinal stressAvoid excessive core strainChair modifications available

Tags

#25 min#half hour#Strength#Low Impact#Floor Exercise#intermediate#None#Chair#Yoga Mat#Legs#Glutes#medium
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