About
LEG & CORE HOME GYM WORKOUT | Squats, Glutes, Quads, Abs | No Machines Needed
Build strong legs and a solid core with this focused home gym leg & core workout using simple, effective movements that deliver real results. This session emphasizes strength, muscle growth, and controlled tempo while staying joint-friendly and accessible.
Whether you’re training for strength, aesthetics, or overall fitness, this routine targets your quads, glutes, hamstrings, and abs in one efficient session.
🔥 No machines
🔥 Home gym friendly
🔥 Full lower-body + core activation
LEG EXERCISES
• Barbell Squats
• Weighted Barbell Squats
• Dumbbell Sumo Squats
• “The Kaepernicks” (knees-to-stand alternating squat movement)
CORE FINISHER
• Hanging Knee Raises
• Hanging Leg Raises
• Lying Knee Raises
• Lying Leg Raises
• Planks
• Alternating Elbow-to-Knee Crunches
Suggested Structure
3–4 sets per movement
8–15 reps (or time-based for core)
Rest 45–90 seconds between sets
Move with control, focus on form,
