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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.
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