Lifting heavy is great, but these bodyweight leg exercises make for a killer lower-body workout no equipment required.
In fact, you could build strength simply by performing bodyweight leg exercises.
Skipping the equipment means you’re free to do bodyweight leg exercises anywhere and anytime.
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“But bodyweight training is cheap, and you really don’t need much room.”
What’s more, you have better control of your lower-body movements without having a weight to hoist around.
Ready to reap all the rewards bodyweight exercises have to offer?
Then, do each exercise in the bodyweight leg workout for the suggested time.
Perform as many rounds of the circuit as you desire.
Keep chest up and prevent back from rounding throughout movement.
C.Hold the bottom of the squat for a count of six.
Continue for 45 seconds.
Squat with Alternating Calf Raise
A.Stand with feet hip-width apart.
On an inhale, sit back into hips and bend knees to lower into a squat.
B.Holding the squat position and keeping core engaged, lift left heel to perform calf raise.
Lower left heel back to the floor, then repeat the movement on right side.
Continue alternating for 45 seconds.
Lift right knee and foot slightly off the floor to start.
C.Lower right knee back down toward the floor without touching it.
Continue for 45 seconds.
Switch sides; repeat.
Extend right leg straight back and lift it to hip height to start.
B.Holding right leg in line with hip, bend right knee to curl heel in toward right glute.
C.Straighten right leg back to the starting position, keeping leg at hip height.
Then, lower it back down to the starting position.
Lateral Lunge Balance
A.Stand with feet together, hands clasped in front of chest.
B.Step out to the right side with right foot, knees and toes pointing forward.
Bend through right knee and press hips back, keeping weight in right heel and right knee over ankle.
Keep chest up and prevent back from rounding throughout movement.
C.On an exhale, explosively jump up, straightening legs.
Land softly with bent knees, lowering back down into a squat.
Continue for 30 seconds.
Speed Skater
A.Stand with feet hip-width apart and arms at sides.
Arms can swing naturally.
Continue alternating for 30 seconds.
Single-Leg RDL
A.Stand with feet hip-width apart and arms at sides.
Keep the left leg straight and shoulders down and back.
Stop lowering chest once torso and leg are parallel to the floor.
C.Raise arms straight out to sides in an airplane position to help balance.
Then, push through right foot and lower left leg and arms to return to start.
Draw right knee in toward chest and rest it on the floor in front of hip.
B.With the left foot flexed, lift it two to three inches up toward the ceiling.
Pause at the top, then lower foot back to the starting position.
Continue for 45 seconds.
Then, hold left leg at the top and pulse for 45 seconds.
Switch sides; repeat.
