Leg workout wheel
Eighteen lower body exercises for quads, hamstrings, glutes and calves. Spin for a leg day that never runs the same way twice.
SpacespinCtrl+Enterspin while typingFfull screen
One entry per line. Add *3 after a name to give it three times the chance.
Winners show up here, newest first.
Colors
Ready-made list. Edit it to make it yours: changes stay on this device, and Reset brings the original back.Open in the main spinner →
A leg day in 25 minutes
- Warm up for 5 minutes: brisk marching, leg swings front to back and side to side, 10 slow squats and 10 glute bridges.
- Spin, do the move, rest 45 seconds. Do 8 spins.
- Then repeat the same 8 moves once more, using the Results tab as your list.
- Cool down with a quad, hamstring and calf stretch, 30 seconds per side.
Form cues
- Squats: feet about shoulder width apart, sit back as if onto a chair, knees in line with your toes, heels down.
- Lunges: take a long enough step that your front knee stays roughly over your ankle, and lower the back knee toward the floor without dropping onto it.
- Bridges: squeeze your glutes at the top and keep your ribs down; don’t arch your lower back to get higher.
- Jumps (jump squats, skater hops): land softly through the whole foot with bent knees. Leave them out if your knees object or someone lives below you.
Adjust the wheel
Single-leg moves say “each”, so 10 lunges each leg means 20 in total. For a harder session, hold a backpack or dumbbells for squats, lunges and step-ups. For an easier one, give the jumping moves a weight of *0 and hold a chair for balance in split squats.
Feeling sore for a day or two after a new leg workout is normal; sharp pain in a joint is not, so stop that move. This page offers general guidance, not medical advice.
Questions and answers
How long should I wait between leg days?
At least one rest day between hard sessions; 48 hours is a common rule. Easy walking on the days between helps with soreness.
Can I train legs with no equipment at all?
Yes. Every move on this wheel uses bodyweight. Single-leg moves like split squats and single-leg bridges get hard quickly even without weights.
What is a good morning?
Stand with your hands behind your head and knees slightly bent. Hinge at the hips with a flat back until your chest nearly faces the floor, then stand up tall. It works the hamstrings and glutes.