09/12/2026
Want to train your legs at home but unsure how to move past bodyweight squats and make progress? Try these out (and read the tips below)!
While Iāll always advocate for training in the gym, if possible, there absolutely are ways that you can continue to make progress with more limited weights/equipment:
šŗPrioritize unilateral (single leg) movements: swapping a single leg squat or lunge variation for a regular squat challenges your muscles more without requiring as much weight
šŗChoose a more challenging variation: exercises like reverse Nordics or sissy squats are very challenging bodyweight exercises you can build up to to continue to challenge your target muscles (in this case, quads).
šŗIncrease time under tension: utilizing a slower tempo or adding a pulse, like in pulsing kickstand RDLs, challenges you with less weight required.
šŗImportantly, ensure youāre going within a couple reps of failure. You can gain muscle in a very wide rep range, but only if youāre pushing close to failure, especially on higher rep sets. So make sure youāre not stopping at 8 if you could eke out 15. It can be helpful to test yourself occasionally to keep you honest with yourself š.
Are you able to motivate yourself to train at home? Iāll do it begrudgingly if I donāt have time to make it to the gym but find it harder to power through. Hats off to everyone who crushes their home workouts consistently.
If youāre looking for a solid plan for home workouts, check out my app (go to app.crewefitness.com)!
