HomeHome Leg Foundations
A 25-minute beginner home leg session for men. Bodyweight squats build the base pattern, forward lunges introduce single-leg work, single-leg deadlifts train the hinge and balance, and standing calf raises finish. No equipment, around 230 kcal.
Home Leg Foundations at a glance
- Level
- Beginner
- Duration
- 25 minutes
- Exercises
- 4
- Estimated burn
- ~230 kcal
- Equipment
- None — floor space only
- Muscles worked
- Quads, Glutes, Hamstrings, Calves
- Category
- Home
- Made for
- Men
- Price
- Free
4 exercises in Home Leg Foundations
- 1Bodyweight squat4 × 15
- 2Bodyweight forward lunge3 × 12
- 3Bodyweight single leg deadlift3 × 10
- 3 × 20
Tap any exercise for its step-by-step form guide, the muscles it works and an animated demonstration.
How to run Home Leg Foundations
Squat to a comfortable depth with the heels flat rather than forcing a deep position. Rest 60 seconds. Hold a wall for the single-leg deadlift at first — the balance improves within a couple of sessions, and then it becomes a genuinely useful exercise.
Home Leg Foundations — questions
How long does Home Leg Foundations take?
About 25 minutes from the first set to the last. The session contains 4 exercises and burns roughly 230 kcal for an average trainee.
What equipment do you need for Home Leg Foundations?
None — floor space only. The session is built around Bodyweight squat, Bodyweight forward lunge, Bodyweight single leg deadlift and more, and every exercise comes with a demo video in the GymiaFit app.
Is Home Leg Foundations suitable for beginners?
Yes. Home Leg Foundations is graded beginner: the movements are simple and the volume is deliberately low, so it works as a first session. Follow the scaling notes in "How to run it" and add sets only once the current version feels controlled.
Which muscles does Home Leg Foundations work?
Quads, Glutes, Hamstrings, Calves. 4 exercises, starting with Bodyweight squat, Bodyweight forward lunge, Bodyweight single leg deadlift.
Is Home Leg Foundations free?
Yes. Home Leg Foundations is free to import into GymiaFit on Android and iOS — every set, rep and rest timer is loaded for you, with no account tricks and no paywall.
Train it, don't screenshot it.
One tap puts every set, rep and rest timer of Home Leg Foundations into the GymiaFit app — free, no account tricks, no paywall.
Import workout freeOpens in the app · Android & iOS
Similar free workouts
Browse all 260 free plans in the GymiaFit workout library, or read training guides on the blog.