Home No Equipment Leg Endurance — Build 23

30-minute intermediate strength session focused on leg endurance. Designed for home training. Allow 3-5 minutes to warm up, use controlled repetitions, and adju

Duration

30 min

Difficulty

intermediate

Equipment

stable step

Muscle groups

calves, glutes, hamstrings, quads

Exercises

1. 1. Tempo squat

   3 sets · 10-12 reps

   Lower for three counts, keep heels grounded and stand tall. Rest 45-90 seconds between sets as needed.

2. 2. Low step-up

   3 sets · 10-12 reps

   Step onto a stable low platform and descend with control. Rest 45-90 seconds between sets as needed.

3. 3. Reverse lunge

   3 sets · 10-12 reps

   Step backward softly and keep front knee tracking over toes. Rest 45-90 seconds between sets as needed.

4. 4. Standing calf raise

   3 sets · 10-12 reps

   Rise through the balls of the feet, pause and lower slowly. Rest 45-90 seconds between sets as needed.

5. 5. Single-leg glute bridge

   3 sets · 10-12 reps

   Keep hips level and lift without arching the lower back. Rest 45-90 seconds between sets as needed.