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Bodyweight Leg Exercises

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These are great exercises to have in your back pocket. The best part is you can use the anywhere and for a variety of purposes. For example, you can put the icing on the cake after a heavy and long leg day, get a good workout in your apartment or hotel room, or charge-up your cardio with some plyometrics. The bottom line is bodyweight leg exercises have their place in many different workouts.

Bodyweight Leg Exercises and Beyond

It’s no surprise that some of the key leg workouts benefit from extra weight. After all, legs is generally the first body part where you start racking the heavier weights. When you’re in a pinch, bodyweight leg exercises offer a great complement to leg training. These exercises are perfect at your house, or if you’re looking for a way to change-up your normal day-to-day. Given that bodyweight alone may not tire you out after 12 reps, instead, you’ll often see this structured as max reps in a given time (as many bodyweight squats as you can in 1 minute). We’ve digressed a bit, but the main point we want to get across is this: just because the weight isn’t there doesn’t mean you should forget about your core. Quite the opposite – focus on your core and your form even more. Not only will it be positive reinforcement, but it will also start giving you a really great core workout as you increase your reps. Take a look at our list below and either try to compile your own bodyweight leg workouts, or if that seems too difficult, take a look at complete bodyweight series or 7-minute blast on Daily Spot to see how experts put their workouts together. Remember – all workouts update every day! - Bodyweight Calf Raise - Bodyweight Curtsy Lunge - Bodyweight Hip-Width Squat - Bodyweight Lateral Lunge - Bodyweight Lunge - Bodyweight Lunge and Reach - Bodyweight Lunge with Rear Lunge - Bodyweight Lunge with Trunk Rotation - Bodyweight Plie Squat - Bodyweight Rear Lunge - Bodyweight Rear Lunge with Front Kick - Bodyweight Side-Step and Squat - Bodyweight Squat - Bodyweight Squat with Rotation - Bodyweight Step-up - Bodyweight Three Direction Lunge - Bodyweight Wide-Leg Squat

Bodyweight Curtsy Lunge

Stand shoulder width apart. With one foot, step backwards laterally behind the front leg. Keep your torso upright and lower your body toward the ground. Bend your knees to 90 degrees angles. Press through the front heel and return to starting position.

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Bodyweight Lateral Lunge

With hands on hips, step laterally with one foot about 2 feet. Keep torso upright and lower body over the outstretched foot. Keep one leg straight and bend the other to 90 degrees. Press through the front heel and return to starting position.

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Bodyweight Step-up

Facing a box at knee height or a bench. Lift one leg and place your foot on top of the box. Press with your heel and step to the top of the box or bench. Step back down and repeat with the other leg.

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Glute Bridge

Lay with your back and heels on the ground. While keeping your shoulders on the ground, press your hips up in the air squeezing the glutes at the top of the movement. Lower your body back to the ground.

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Single-Leg Calf Raise

Stand with one foot on edge of surface, other foot wrapped around leg. With the toe pointing straight and heel hanging off, raise the heel up as you exhale by contracting the calves. Pause for a second at top and then lower to starting position.

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Single-Leg Stability Ball Hamstring Curl

Lie on floor with one leg on stability ball, positioned below calves. Keep arms at side for balance and roll ball in toward butt. Focus on body staying straight. This should not put any pressure on neck.

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Stability Ball Hamstring Curl

Lie on floor with legs on stability ball, positioned below calves. Keep arms at side for balance and roll ball in toward butt. Focus on body staying straight. This should not put any pressure on neck.

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Frog Pump

Lie on your back and set feet so soles are flush with each other. Drive the lateral edge of your foot into the ground and squeeze your glutes to raise up your hips.

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Squat Jump

Descend into a squat and then jump as high as possible. Land into a squat and repeat.

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Single-Leg Glute Bridge

Lie on your back and drive one heel into the ground while other leg is raised. Lift up your torso by contracting the glute of the grounded leg.

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Lateral Lunge Jump

Jump laterally and land with one foot planted and the other corssed behind the landing foot. Propel yourself the opposite direction and repeat.

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Bench-Assisted Glute Bridge

Lay with your back on the ground and heels elevated on a bench. While keeping your shoulders on the ground, press your hips up in the air squeezing the glutes at the top of the movement. Lower your body back to the ground.

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Stability Ball Glute Bridge

Lay with your back on the ground and heels elevated on a stability ball. While keeping your shoulders on the ground, press your hips up in the air squeezing the glutes at the top of the movement. Lower your body back to the ground.

stability_ball_glute_bridge.jpg

Single-Leg Bodyweight Hip Thrust

Lay with your back on a bench, butt on the ground, and one leg raised. While keeping your shoulders on the bench, press your hips up in the air squeezing the glutes at the top of the movement. Lower your body back to the ground.

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Single-Leg Stability Ball Glute Bridge

Lay with your back on the ground and one heel elevated on a stability ball. While keeping your shoulders on the ground, press your hips up in the air squeezing the glutes at the top of the movement. Lower your body back to the ground.

single-leg_stability_ball_glute_bridge.jpg

Single-Leg Stability Ball Hip Lift

Lay with your back on the ground, legs extended, and one heel elevated on a stability ball. While keeping your shoulders on the ground, press your hips up in the air squeezing the glutes at the top of the movement. Lower your body back to the ground.

single-leg_stability_ball_hip_lift.jpg

Related

Barbell Leg Exercises

Here lies the magic to most strength training workouts. Barbell leg exercises will shape your butt, add strength to your glutes, work your quads, engage your core, and the list goes on. These exercises are some of the most important and most frequently used exercises in any great workout routine. We’ll list a few of the most popular leg exercises below. However, it is HIGHLY recommended that if you’ve never done some of the key lifts (squats, deadlifts) that you ask a trainer or expert at the gym to comment on your form. Start with low-weight until you’re confident with your form.

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Dumbbell Leg Exercises

What’s the main difference between lifting with barbells vs dumbbells? Actually, don’t think too hard, we’ll just tell you. It’s the fact that a barbell is one piece of equipment and dumbbells are two. Might not seem like a huge deal, but it is. In theory, you could probably find a way to tie all dumbbell leg exercises to a barbell leg exercise – squats, for example. However, there’s a ton of value to be realized when you have the added flexibility of working-out with a weight in each hand, versus one bar that lies across your body.

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