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Leg Day Circuit

11 min 30 sec13 movesGet Bigger
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Circuit 1

  • Leg Swings

    Leg Swings

    45s

    How to do it
    1. Stand tall beside a wall or sturdy support, holding on for balance.
    2. Swing one leg forward and back in a smooth, controlled arc.
    3. Keep your standing leg slightly soft and your torso tall.
    4. Let the swing grow gradually as the hip loosens.
    5. After half the time, switch sides.
  • Hip Circles

    Hip Circles

    45s

    How to do it
    1. Stand with your feet shoulder-width apart and your hands resting on your hips.
    2. Make slow, wide circles with your hips in one direction.
    3. Keep your upper body tall and feet planted.
    4. After half the time, reverse the direction.
    5. Let the motion stay smooth and controlled.

Circuit 2

2 rounds
  • Dumbbell Squats

    Dumbbell Squats

    60s

    How to do it
    1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand at your sides.
    2. Brace your core and send your hips back as if sitting into a chair.
    3. Bend your knees and lower until your thighs are at least parallel to the floor.
    4. Keep your chest up and your heels planted as the dumbbells stay close to your body.
    5. Drive through your heels to stand back up and squeeze your glutes at the top.
  • Jump Lunges

    Jump Lunges

    45s

    How to do it
    1. Stand tall in a split stance with one foot forward and the other back.
    2. Bend both knees to lower into a lunge, front thigh near parallel.
    3. Explode straight up and switch your legs in the air.
    4. Land softly in the opposite split stance, knees bent to absorb the impact.
    5. Immediately lower and repeat, alternating sides with each jump.
  • Glute Bridges

    Glute Bridges

    45s

    How to do it
    1. Lie on your back with your knees bent, feet flat and hip-width apart, arms resting at your sides.
    2. Press through your heels and lift your hips toward the ceiling.
    3. Squeeze your glutes at the top so your body forms a straight line from knees to shoulders.
    4. Pause briefly at the top without arching your lower back.
    5. Lower your hips with control until they nearly touch the floor.
  • Step-Ups

    Step-Ups

    45s

    How to do it
    1. Stand tall facing a sturdy box or step, feet hip-width apart.
    2. Place one whole foot flat on top of the box.
    3. Drive through that heel to lift your body up onto the box.
    4. Stand tall on top with control, then step back down softly.
    5. Lower with control to the start, then switch the leading leg.
  • Calf Raises

    Calf Raises

    30s / 30s

    How to do it
    1. Stand tall with your feet hip-width apart, weight balanced over the balls of your feet.
    2. Press through the balls of your feet to lift your heels as high as you can.
    3. Pause briefly at the top and squeeze your calves.
    4. Lower your heels slowly back toward the floor with control.
    5. Repeat, keeping your ankles steady the whole time.

Circuit 3

  • Hamstring & Quad Stretch

    Hamstring & Quad Stretch

    90s

    How to do it
    1. Stand tall near a wall or sturdy support for balance.
    2. Extend one heel forward with the toes lifted, and hinge at the hips to feel the hamstring stretch.
    3. Hold, then return to standing.
    4. Bend the same knee and draw the heel toward your glutes to stretch the front of the thigh.
    5. Hold, then switch sides.