30-Minute Intermediate Leg Workout
An effective workout targeting major leg muscle groups using minimal equipment, designed to build muscle and strength in 30 minutes.
legs
muscle building
bodyweight
intermediate workout
Legs
intermediate
minimal
muscle
8/18/2025•0 views•intermediate•30 min
Bodyweight Squats
Details
Sets
3
Reps
12-15
Rest
30s
Equipment
none
Form Instructions
Stand with your feet shoulder-width apart.
Keep your chest up and your back straight.
Lower your body by bending your knees, pushing your hips back as if you’re sitting in a chair.
Go down until your thighs are parallel to the ground.
Hold for a second and then rise back to the starting position.
Lunges
Details
Sets
3
Reps
10-12 per leg
Rest
30s
Equipment
none
Form Instructions
Stand upright with feet hip-width apart.
Step forward with one leg and lower your hips until both knees are bent at about a 90-degree angle.
The back knee should hover just above the floor, and the front knee should stay directly over the ankle.
Push through the front heel to return to standing.
Alternate legs and repeat.
Glute Bridges
Details
Sets
3
Reps
15-20
Rest
30s
Equipment
none
Form Instructions
Lie on your back with your knees bent and feet flat on the ground, hip-width apart.
Flatten your lower back against the ground by tightening your abdominal muscles.
Lift your hips towards the ceiling while squeezing your glutes at the top.
Hold for a second at the top, then lower back down to the starting position.
Calf Raises
Details
Sets
3
Reps
15-20
Rest
30s
Equipment
none
Form Instructions
Stand with your feet hip-width apart, with your weight evenly distributed.
Lift your heels off the ground to stand on the balls of your feet.
Hold for a second at the top, then lower your heels back down to the floor.
Bulgarian Split Squats
Details
Sets
3
Reps
8-10 per leg
Rest
30s
Equipment
none
Form Instructions
Stand a couple of feet in front of a bench or sturdy chair.
Place one foot behind you on the bench.
Lower your body until your front thigh is parallel to the ground, ensuring your knee doesn’t go past your toes.
Push back up through the front heel to return to the starting position.
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