20 min · All levels
No-equipment leg workout at home
No weights, no gym. Three rounds of squats, lunges and knee lifts that work every major leg muscle.
The workout
- Squat15 reps
Turn sideways. Keep one hip, knee and ankle in view.
- Lunge10 each leg
Both legs and feet in view through the lunge.
- Knee lifts30 knee lifts
Hips and knees in view. Counts steps, not distance.
- SquatSlow, 3 seconds down, 10 reps
Turn sideways. Keep one hip, knee and ankle in view.
- Jumping jack30 reps
Whole body in view, hands overhead included.
3 rounds, 60–90 seconds rest between rounds. Warm up for a few minutes first, and stop if anything hurts.
Questions
Do I need equipment?
No. Every move is bodyweight.
How often should I do it?
2 to 4 times a week with a rest day in between is a good start. Apex One's Today's plan suggests when to push and when to rest.
How does Apex One help?
Prop up your phone and it counts every rep out loud, only counting full-range reps, and saves your sets, streak and personal bests.