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Bodyweight Leg Endurance — Session 07

45-minute beginner strength workout for leg endurance, designed for home training. Includes a 4-6 minute warm-up and time for transitions and rest. Adjust resis

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Duration
45 min
Difficulty
beginner
Equipment
bodyweight
Muscle groups
back, chest, core, glutes, quads, triceps, upper back

Exercises

  1. 1. Prone Y raise

    2 sets · 8-12 reps

    Lift arms slightly with thumbs pointing up and neck relaxed. Rest 45-90 seconds between sets; use a load that allows controlled technique.

  2. 2. Wall sit

    2 sets · 20-35 sec reps

    Keep back supported and knees comfortable. Rest 45-90 seconds between sets; use a load that allows controlled technique.

  3. 3. Bird dog

    2 sets · 8-12 reps

    Reach opposite arm and leg without rotating your hips. Rest 45-90 seconds between sets; use a load that allows controlled technique.

  4. 4. Lateral lunge

    2 sets · 8-12 reps

    Shift hips back over the working leg and keep the other leg long. Rest 45-90 seconds between sets; use a load that allows controlled technique.

  5. 5. Wall push-up

    2 sets · 8-12 reps

    Keep ribs stacked and lower your chest toward the wall. Rest 45-90 seconds between sets; use a load that allows controlled technique.

  6. 6. Incline push-up

    2 sets · 8-12 reps

    Keep your body aligned and lower to a stable elevated surface. Rest 45-90 seconds between sets; use a load that allows controlled technique.

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