60 minute intermediate leg workout with a pull up bar at home

Here's everything you need to try our 60 minute intermediate leg workout with a pull up bar at home. For each circuit, complete each exercise one after the other and repeat it for 3 rounds before continuing on to the next circuit.

60 min read
Sean Klein Photo
Created by
Sean Klein
Last updated
09/02/24
In This Workout
  • Circuit 1
  • Hamstring Walk Out March
  • Hamstring Walk Outs
  • Single Leg Straight Leg Deadlift with Wall Support
  • Circuit 2
  • Skater Squats
  • Bent Arm Pull Up Isometric
  • Pull Up
  • Circuit 3
  • Wide Grip Pull Ups
  • Chin Over Bar Hold

Circuit 1

Complete this round 3 times.

Hamstring Walk Out March

Complete 8 repetitions

Coaching Tips For Hamstring Walk Out March

Follow these cues to perform Hamstring Walk Out March correctly:

  • Take small, controlled steps
  • Create a lot of tension in the hamstrings throughout
  • Keep a slight bend in the legs while marching.

Hamstring Walk Outs

Complete 8 repetitions

The hamstring walk out is an excellent hamstring exercise that is particularly effective at creating a large stimulus with no external load.

Benefits of Hamstring Walk Outs

The main benefit is the strength gained in the hamstrings. This is an excellent exercise for athletes who need to build strong hamstrings for both performance and injury mitigation. It is also excellent to maintain strength in the hinge pattern and maintain muscle mass if you don’t have access to weights.

How To Do Hamstring Walk Outs

  1. Start in a hip thrust position with the feet pressing into the ground.
  2. Slowly step forward. Take small steps to ensure there is enough time under tension.
  3. Once you’ve moved your feet slightly further away from the hips transition to the heels, creating a lot of tension in the hamstrings.
  4. Do a slight pause when the legs are nearly straight and use the hamstring to hold a strong and stable position.
  5. Step slowly back to the start position, taking small steps.

Coaching Tips For Hamstring Walk Outs

Follow these cues to perform Hamstring Walk Outs correctly:

  • Use the heels
  • Only go as far as the hamstrings feel able
  • Move slowly and deliberately.

Single Leg Straight Leg Deadlift with Wall Support

Complete 10 repetitions

Coaching Tips For Single Leg Straight Leg Deadlift with Wall Support

Follow these cues to perform Single Leg Straight Leg Deadlift with Wall Support correctly:

  • Keep the foot furthest away from the wall on the floor
  • Keep shoulders and hips square, feel the tension in the hamstring
  • Maintain an arch in the lower back.

Circuit 2

Complete this round 3 times.

Skater Squats

Complete 4 repetitions

Coaching Tips For Skater Squats

Follow these cues to perform Skater Squats correctly:

  • Do not touch the back foot to the floor
  • Gently touch the back knee and stand back up
  • Use a counterbalance if required.

Bent Arm Pull Up Isometric

Complete 20 seconds

Coaching Tips For Bent Arm Pull Up Isometric

Follow these cues to perform Bent Arm Pull Up Isometric correctly:

  • Hold as stable position as possible creating a lot of tension in the biceps and upper back
  • Keep the feet and toes together.

Pull Up

Complete 10 repetitions

Coaching Tips For Pull Up

Follow these cues to perform Pull Up correctly:

  • Keep feet together and core tight
  • Do not use any momentum or add speed to the eccentric.

Circuit 3

Complete this round 3 times.

Wide Grip Pull Ups

Complete 5 repetitions

Wide grip pull-ups are a very challenging vertical pull variation that can be a great addition to an advanced persons training programme.

Benefits of Wide Grip Pull Ups

The main benefit of wide grip pull ups is gaining strength or endurance in the vertical pull movement pattern and muscle mass in the back.

How To Do Wide Grip Pull Ups

  1. Start with the hands in a wide grip in a stable position.
  2. Pull yourself up so that your chin is over the bar whilst maintaining tight positions in the that feet and knees are kept together.
  3. With control return to the starting position.

Coaching Tips For Wide Grip Pull Ups

Follow these cues to perform Wide Grip Pull Ups correctly:

  • Start in an active hang position with a wide grip
  • Do not use any momentum
  • Pull chin over the bar each rep and lock elbow at the bottom each rep.

Chin Over Bar Hold

Complete 15 seconds

Coaching Tips For Chin Over Bar Hold

Follow these cues to perform Chin Over Bar Hold correctly:

  • Use a bench or box to find the position, do not jump or do a pull up
  • Create tension in the upper back and hold your chin over the bar
  • Do not rest your chin on the bar.

If you enjoyed this workout you can find more below or try Programme, a fitness app that plans every workout for you – based on your progress, equipment and lifestyle.

This workout was made by Sean Klein

Sean Klein

Signature

Programme is a workout app that plans every workout for you

Programme learns from your past workouts, training experience and available equipment to create your optimal workout plan that adapts to your progress.