10-Move At-Home Leg Workout



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10 Minute Leg Workout | No Equipment Home Workout

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10-MOVE AT-HOME LEG WORKOUT SPLIT SQUATS (PLYO). This explosive split squat variation fires up your leg muscles. It also takes a toll on your knees BANDED GOOD MORNINGS. For this exercise, you’ll need a resistance band.

It can be medium to thick since the main muscles REAR-FOOTED ELEVATED. 10-MOVE TOTAL-BODY HOME WORKOUT This workout consists of 10 basic exercises. Some are for your lower body, some for your upper body and some for your core.

Perform 10 reps of each exercise, then move onto the next one. This 10-move cardio workout, from trainer Judine Saint Gerard, head coach at Tone House in NYC, can be done right at home—no equipment necessary. Learn the plyometric moves that can get your.

10-Move At-Home HIIT Workout 1. Spiderman Lunge With Reach. You can use this move as either a warmup or an interval training exercise. The twisting 2. Box Jumps. The goal for box jumps is to jump as high as you can, then use something to break your fall.

This 3. Pushup From Knees. This move is. dumbbell leg workout Brathwaite prescribes three supersets, resting 30 seconds both between each round and each superset.

Complete each. 10-MOVE CORE HOME WORKOUT Situps – Hands Behind Head. Situps are a classic ab exercise. The U.S. military has been using them for decades to test Copenhagen Side Plank. This side plank variation is more challenging than the standard version.

It incorporates the Plank With Reach. The plank. Creating your at-home leg day Throughout these routines you’ll find a few staple movements — including squats, deadlifts, and lunges — with variations.

Forzaglia notes that these exercises target. Slacking on your at-home workouts can be pretty tempting, especially when there’s laundry to fold, dishes to wash and kids to entertain. But if you can’t make it to the gym and want to work up a good sweat to keep your physical and mental health a top priority, this is your new go-to workout.

Sit on the floor with legs extended in front of you. Place hands slightly behind you, palms on the floor underneath shoulders, fingertips facing in toward body. Press into palms to lift hips and. Low-intensity leg exercises at home (which includes low-intensity cardio, such as walking). 7 Best Leg Exercises for Women at Home: Slim and Toned Legs. Listed below are 7 low-intensity leg workouts for women for best result in reducing thigh size.

So let’s get down to business: 1. Slimming Skaters. To begin with is the slimming skater’s.

List of related literature:

To add intensity to this exercise while maintaining the position achieved in step 2, lift and lower the top leg three to five times before lowering both legs in step 3.

“Pilates Anatomy” by Rael Isacowitz, Karen S. Clippinger
from Pilates Anatomy
by Rael Isacowitz, Karen S. Clippinger
Human Kinetics, 2019

To make this exercise more effective, do the movements in a 4-count sequence1) step to side, keeping hips and shoulders square, 2) lower body into a squat, 3) stand, 4) drag non-lead leg in, placing feet together.

“Fitness Instructor Training Guide” by Cheryl L. Hyde, American Association for Active Lifestyles and Fitness
from Fitness Instructor Training Guide
by Cheryl L. Hyde, American Association for Active Lifestyles and Fitness
Kendall/Hunt, 2002

Perform the same motions with the left leg: step back, press the heel into the ground, straighten the leg, and contract the buttock muscle; hold for a beat; return to the starting position.

“8 Steps to a Pain-Free Back: Natural Posture Solutions for Pain in the Back, Neck, Shoulder, Hip, Knee, and Foot” by Esther Gokhale, Susan Adams
from 8 Steps to a Pain-Free Back: Natural Posture Solutions for Pain in the Back, Neck, Shoulder, Hip, Knee, and Foot
by Esther Gokhale, Susan Adams
Pendo Press, 2013

stand on a 6-inch step or box, and step backward Step forward onto the box with your left leg, and then “nth your left leg mto a lungelower your body into a lunge.

“The Men's Health Big Book of Exercises: Four Weeks to a Leaner, Stronger, More Muscular YOU!” by Adam Campbell
from The Men’s Health Big Book of Exercises: Four Weeks to a Leaner, Stronger, More Muscular YOU!
by Adam Campbell
Rodale, 2009

Leg curls using a machine or hip raises on a box work the hamstrings and the other opposing muscle groups to the quadriceps and the muscle groups worked primarily by the squats, lunges, and step-ups.

“Complete Book of Throws” by L. Jay Silvester, Jay Silvester
from Complete Book of Throws
by L. Jay Silvester, Jay Silvester
Human Kinetics, 2003

These exercises include single-leg seated knee extension (leg extension machine), leg press, hip extension and abduction (hip machine), and calf raise exercise (both soleus and gastrocnemius)

“Tennis Medicine: A Complete Guide to Evaluation, Treatment, and Rehabilitation” by Giovanni Di Giacomo, Todd S. Ellenbecker, W. Ben Kibler
from Tennis Medicine: A Complete Guide to Evaluation, Treatment, and Rehabilitation
by Giovanni Di Giacomo, Todd S. Ellenbecker, W. Ben Kibler
Springer International Publishing, 2019

Action sequence: Begin the exercise with an upward movement of the arms; then using an initial push from both legs, followed by using the inside leg (foot on bench) for power, jump upward as high as possible.

“High-powered Plyometrics” by James Christopher Radcliffe, Robert C. Farentinos
from High-powered Plyometrics
by James Christopher Radcliffe, Robert C. Farentinos
Human Kinetics, 1999

Repeat this exercise for 30 seconds; switch sides and do the move for another 30 seconds on the other leg.

“Mom Energy” by Ashley Koff, R.D., Kathy Kaehler
from Mom Energy
by Ashley Koff, R.D., Kathy Kaehler
Hay House, 2011

For instance, squats and step-ups are both good exercises for developing lower-body strength and power, but squats work both legs at the same time, and step-ups incorporate a balance component because you’re lifting your body weight with one leg at a time.

“The Time-Crunched Cyclist: Race-Winning Fitness in 6 Hours a Week, 3rd Ed.” by Chris Carmichael, Jim Rutberg
from The Time-Crunched Cyclist: Race-Winning Fitness in 6 Hours a Week, 3rd Ed.
by Chris Carmichael, Jim Rutberg
VeloPress, 2017

To perform the move at home, attach ankle weights to both ankles.

“Sculpting Her Body Perfect” by Brad Schoenfeld
from Sculpting Her Body Perfect
by Brad Schoenfeld
Human Kinetics, 2008

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • This workout is fire! The past months i was doing ma’am Arica’s leg workout and my legs improved but after doing your workout my legs got weak already on the second round and I love it! Thanks sir Chris! Btw can you make a video of calf workout?

  • Okay I’m going to try it today! July 18. I’m going to come in 30 days. Wish me luck because I need motivation and I’m already sore!

  • What I like about this is that he tells you you can’t get big legs from this. I mean that’s pretty common sense but some YouTubers love to be a clickbait for newb views. This was great. Thank you

  • been following Obi thru COVID and being a regular at the gym (weights) for decades, I’d say this is a more advanced type of workout. If you’re new to working out, you will suffertake his advice and take your time. Thank you Obitill the gyms open up again!

  • Very good exercises ��
    My respect and admiration for that lifestyle…��

    Today, Wednesday July 8, 2020, I’ve been doing leg exercises for 3 months now, since April 8, 2020, doing 1 time a week, 2 hours and 20 hours of tasty exercise in this quarantine at casita�� ��

    Today was from 5.50 am to 8.10am.always listening 181.FM Energy 93 (Euro EDM) ��

    Today already 110 days of quarantine Colombia

    Translated with http://www.DeepL.com/Translator (free version)

  • Appreciate Video clip! Forgive me for the intrusion, I would appreciate your opinion. Have you researched Chireetler Amazing Butt Rule (google it)? It is an awesome one off guide for learning a simple solution to get an amazing looking body without the headache. Ive heard some incredible things about it and my friend Sam after a lifetime of fighting got excellent success with it.

  • I’m 15, 5’4, and 155lbs. Tryna lose some weight lol.
    Currently I’m doing this vid on Tuesdays for lower body, and on mondays upper body, wednesday cardio, thursday chose a part and do that part, like abs or arms friday cardio or skip Friday and do Saturday cardio.
    Wish me luck!

  • Cheers for the Video! Sorry for chiming in, I would love your opinion. Have you tried Chireetler Amazing Butt Rule (Have a quick look on google cant remember the place now)? It is a smashing one of a kind guide for learning a simple solution to get an amazing looking body minus the normal expense. Ive heard some decent things about it and my mate at very last got amazing success with it.

  • Hey guys! Thanks for all the no equipment workouts! I do this workout as a circuit 3 rounds with a minute or two rest in-between! A good sub for anyone freaking out without weights!
    Also, for a harder workout add Bulgarian split squats in-between the 3 sets!

  • Is it helpful to get rid of chicken leg. I mean my upperbody portion is wider than lower body. I want to thicken my legs. Especially under the butt region. Is this helpful really???

  • You know that. You think so before the workout, I never can. and after the workout you think: it wasn’t that difficult.

    You will not have this feeling in this workout.

  • So ive recently anihilated my lower back by being stupid and I wanna stick to bodyweight leg movements to be safe. Do you think I will be able to maintain my strength (roughly). I expect to lose some strength because Squatting 415 for triples wont be exactly the same as doing pistol squats BUT its still a challenging exercise

  • I read lots of good opinions on the internet about how exactly Episoketren System can assist you improve your soccer game. Has anyone tried using this popular training course?

  • Does this workout just tone and tighten your butt/legs/thighs?? Cuz what I want is to just tone them, wondering if that’s what it basically does?

  • Hey Scott, tried the circuit last week with 30-30secs time lap…but today did it as demonstrated and completed the circuit! My legs are on fire ��

  • I was trying to find a new leg workout and I did this one and it wasnt what I expected. I didnt get tired, sore, or feel any burn.

  • I just finished the 9 week insanity programme and I have to say, this wasn’t very difficult

    Saying that. I’ll reserve judgment for the morning and base in on the aches and pains ��

  • This workout has massively improved my body and now i do this workout everyday. This workout really helps the bum and thighs, but i would recommend doing another workout for improving hipdips as mine have worsened. Overall it is a great workout and it really works ����

  • I love this! I’m a thirteen year old gymnasts who loves working out and this was perfect now that we are on a break, thank you!!!!

  • Me Looking at his Legs:
    “Are those LEGS?” ������

    Like damn.. LOL Are those even Legs bro?
    Those are HUMONGO..

    His legs are like.. a WHOLE OTHER body..
    like damn… lol

  • All im seeing is someone possibly on steroids making a home “natural” workout, theres no way these work outs will make muscle mass without having alot of repitions and stress applied. Make a video doing leg workout in a gym that would be more credible.

  • A Superb workout. It has worked wonders for my lower back and glutes. Doctors told me a long time ago that I had arthritis in base of spine and that was causing the problem. 22 years later I went for x-rays again and they didn’t show any arthritis. This workout and especially the pistol squats have really hit the spot and made it massively better where nothing else worked before: and I tried all sorts. Obi’s advice about external rotation of thigh as you do the pistol squat is very important: an amazing insight. Also the way he gives various gradations of pistol squats if you are not strong enough. Thanks Obi. I use the chair version. What I add is that I do the yoga posture with palms in front of chest and pull shoulders back; then rotate the thigh outwards, neutral spine, brace the core (i.e. tense abdominals and glutes) then do the squat. When I concentrate on all those things and do it, I can do only five, but I feel the benefit a day later. I once was paying a lot of money for physiotherapy and they didn’t get to the problem. I have this video on Youtube for nothing and it has changed my life, honestly. This man knows what he is doing and he can communicate it well to othersjolly good chap. Thanks Obi.

  • Jump Squats 1:15
    Lunges 2:15
    Single-Leg Hip Thrust 3:15
    Stiff-Leg Deadlift 5:15
    Calf Raises 6:15
    Air Squats 7:15
    Side-Lunges 8:15
    Hamstring Heel Curl 9:15
    Squat Hold 10:15

  • as a 13 yo boy I have growth pains and wery hard astma and Im unable to do any leg ralated workout
    and if I do, I cry myself to sleep and this is for all other people couse you should be happy that you dont have the same problem and if you do than I know where your going trow

  • If we do it regularly it become some not easy but if we take one day leave for this workout and try to do it then it becomes very hard for our muscle to continue

  • that last exercise is just normal sitting for us asians. it’s called the asian squat. seeing anabolic aliens struggle to hold that position lmao

  • Can someone plz tell me if this workout would definitely help me or not to gain lower body muscles especially legs and thighs areas.????

  • man i have done 3 videos so far and all dont have me breaking a sweat apart from the black guy leg workout, not obi vincent butt all in all this was a good warmup

  • Ok,… first off great video, secondly, I have chicken legs total beginner here. Is this series of leg exercises good for me? Or is this more for those that are more advanced and less chicken leg’ish. Advice? Thanks:)

  • Great workout tbh. I’ve started doing this a few times as well as some other things to make it harder. Now instead of multiple times, I am doing it at.5 playback speed to make it harder, my goal is.25 by 2021! Thanks for the video!

  • They look so toned that every single of their muscles seem to want to get away from each other lol

    Great video btw, really good exercises.

  • My PE teacher giving us these videos thinking we can do these… Me who can barely hold a 1 minute squat hearing this ripped man saying his legs burn

  • My legs actually hurt now!!!! It’s hard for me to find workouts that actually make my legs work
    besides squatting at the gym. Thank you Chris!

  • I’m doing this for 21 days so I’ll update yall!

    Day 1: It killed me, my legs were shaking and I couldn’t even walk!
    Day 2: My legs were sore but still did the workout, it was easier today!
    Day 3:
    Day 4:
    Day 5:
    Day 6:
    Day 7:
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    Day 14:
    Day 16:
    Day 17:
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    Day 21:

  • guys i have done this for a whole month now and DAMN this is the best leg exercise u can find on youtube,this guy Dan is a hidden gem.

    it works so u guys should do it too,Good luck!

  • You are the most motivated and motivational trainer I have ever discovered. When I follow your videos I literally feel like you’re in front of me screaming at me to keep going and I just love it. I aspire to be like you one day. Keep making and posting real time workouts like these because they have really helped me level up my fitness game.❤️thank you

  • I genuinely was expecting a better burn. I did alot of heavy squatting in the gym and now I’m getting a hard time getting a decent burn for my legs

  • It is a nice workout, but in my opinion you maybve should‘ve given somr instructions because there are a lot of beginners watching this and they don‘t know how to stand and how to do these steps properly!

  • The way u did all exercise,inspired me alot…thank you for ur morivational video…and it looks like ur very soft spoken and humble person

  • Imagine if the camera guy told that he forgot to record

    Btw awesome workout ��️‍♂️
    My entire lower body is literally hot ��
    And you don’t wanna walk down the stairs….

  • LOVE THIS. Somehow you can hurt me so bad, but I don’t even mind. I usually start yelling what species of shark I plan to feed the MC to after about five minutes. Thanks a ton!

  • Any alternative to jumping lunges? I live in an apartment and do not want to cause a lot of noise. I really liked that all the exercises were apartment friendly.

  • Thanks, good video and what do you do for a living because I love your lifestyle so I want to see what did you did you do to get there

  • These are just what the doctor ordered,if I do alternate days abs,then legs,or coukd I do them both each day.ps love the brickwork behind you

  • This is too hard for me I just do everything half of what you did once a week for 2 months and I still feel my leg pain every week and can only do half.

  • if you youtube “home leg workouts” the first 5 are rubbish. i scrolled down to this one and its just fire! Man this guy got a great body for his age. no homo

  • I’ve been losing leg muscle like crazy due to being inactive
    For 1 year and 5 months….. I’ve been watching this video
    Everyday and I’m gaining a bit muscle back, thank you

  • Exactly what I needed, thanks a lot for this excellent workout!!! After completing my first 10 mins day, I was wondering if I can try another set more? is this right for the legs?

  • For anyone wondering if this works like I was, it does. Even just doing it for the first time I could tell it was working the areas the title says it does. Good luck on getting your poppin’ dream bodies girlies

  • To be honest, this is called proper flex and fit body. Whats the point to build up bulk body when we are not flex. Amazing attracting body Chris

  • Omg!! Thank you so much! After so long time without doing ANYTHING this was perfect to get that motivation to push tru those hardest first weeks of workout, when your body i fighting against you.
    Great work guys, keep going. I Loved this

  • If you tummy is to fat while you do this exercise you should put some vaporub on your tummy and then go around with a plastic wrapper

  • 3:20 assisted pistol squats L
    3:44 assisted pistol squats R
    4:05 rest
    4:25 back and forth jump squats
    5:05 rest
    5:26 bulgarian split squats L
    5:46 bulgarian split squats R
    6:16 rest
    6:34 side to side jump squats
    7:15 rest
    7:35 single leg deadlifts L
    7:58 single leg deadlifts R
    8:18 rest
    8:38 jumping lunges
    9:18 rest
    9:38 alternating single leg wall sits

  • Help! I’m stuck in a loop. Each time I finish one round there are two more to do. It’s a month that im trying to get out of it! ��

  • Great video my friend, I would love to more good videos like this one.
    I’m here to show you my support and help you grow. Would you like to become youtube friends?
    Anyway, have a great and blessed day.������

  • As a whole workout I did it twice (and hesitate to go to a third round!). Doing it once is good to warm up before a lower body session.

  • This workout is fire! The past months i was doing ma’am Arica’s leg workout and my legs improved but after doing your workout my legs got weak already on the second round and I love it! Thanks sir Chris! Btw can you make a video of calf workout? I hope you’ll be able to read this sir! Ty idol ����

  • I’m a soccer player and I’ve been doing this leg workout for a while now. It’s really helped keep my legs engaged while running and it put a lot more power behind my shots, thank you!!!

  • Girlie here ��️ cuss Im trying to grow some thick thighs && all I see all over YT is “how to grow your booty and NOT your quads ” haha I ain’t scared. Let’s get it ����������

  • ukkh..sweating/cramping after minimal numbers of these hellish things..cant pistol so did the chair thing,,just burning,,,..whole thing was over in maybe 10 mins n thats my leg day done..i’ve been sitting trying to get my heart rate down..everythings sore (yer i turned 50 4 months ago so im older than dirt)

  • With what’s going on the only place I can work out from is at home, and while I know how to work abs and my arms as much as possible this really helps me out, thanks man!:)

  • What are some ways to improve your soccer game? I read lots of good reviews on the net about how Episoketren System can assist you improve your soccer skills. Has anybody tried this popular training course?


  • Invisible chair is called sit on the air in Philippines that’s our punishment when we we’re in grade school and we would just stop if our teacher said so…

  • Me: Are we finally done��
    Him: Alright now we doing jump squats
    Me: Oh that doesn’t sound tooo bad
    Also me: Only does 16 when he’s doing 29��

  • Thanks Obi! Inspired by this movie, I used the chair pistol squats to my home workout yesterday! It was a good session! Legs ‘n’ gluts on fire!

  • I went through it until 6. where my legs became jello, took 2 min. pause and restart and then on 7. the legs were done lol. But i kinda proud. Will try again tomorrow. Thanks for this exercise.

  • Yo, this routine is awesome ��… I hope you bring more of these intense home leg workout that can be done without using any equipment

  • I’m trying to build stronger legs so here we go,I’ll tell y’all the progress and how it goes and if it works
    Day 1:I could only do one and a half of this video,I woke up feeling sooo sore but lets see how day 2 will go

  • This need 100x more views. Best and hardest leg workout I ever tried. Simple but omg!!! Can I do it every day or do I need rest days? Please advise.

  • I’m going to do this routine(UB,LB, active rest, UB,LB, active rest, rest for 2 months/ until I get results. Here we go: Day 1: ✅ legs were a bit sore the next day but overall pretty easy. Active rest:✅. Rest:✅. Day 2: I struggled with the chest workouts but the rest was intense, but not too much. Day 3: ✅ legs were pretty much a breeze I got my heart rate up tho next week I might do two reps of each instead for faster results. Active Rest:✅ I did some tennis jump rope and abs. I really hope this helps me get my ideal body. Next week I’m going 2 sets.

  • Searching the web for a lower workout with maximum results saw M Rosa from Anabolic and I knew instantly this was a nonsense workout. Scott great workout adding this to my weekly routine.

  • It would be great to have you actually doing this workout so I can follow you along instead of you just pointing out the exercises.

  • I’ve done this workout for 2 weeks already and guyssss yes it does work I workout 2-3 times a week as long as u keep your workouts consistent you’ll see results fast!!!

  • I’ll be starting this workout from today! I’ll keep updating �� please like my commenr and keep me going!
    Day1: done and felt no difference except really pain in my legs! ��

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  • Guys becareful!
    The whole workout is good except for the begining,it is a very wrong start.you actually should start with an exercise that kinda warms you up,making you prepared for the rest of the exercises.but this one is the hardest exercise at the begining.

  • Hi Cindy I’ve been watching your video very inspiring I have a question does pd dialysis drain you an get you very weak like hemodialysis how do you feel