Can you build leg muscle with bodyweight exercises only?
While lower-body strength training seems synonymous with lifting weights, you don’t always need dumbbells, kettlebells, barbells — or any equipment, for that matter — to get a solid workout. In fact, you can build strength simply by performing bodyweight leg exercises.
The best part? Skipping the equipment means you can do bodyweight leg exercises anywhere and anytime. A lot of us see time, money, and space as an obstacle to getting in a workout. 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. And ditching a weighted counterbalance during stability exercises means you can really focus on how your body moves and what you need to do to keep it steady. “Bodyweight exercises help you get in touch with how your body is moving and any imbalances you may have on one side.
With these bodyweight leg exercises, in particular, you can also sidestep injury by strengthening typically weaker muscle groups, like the hamstrings and glutes. Ready to reap all the rewards bodyweight exercises have to offer? Combine these must-do moves into a bodyweight leg workout that’s sure to leave your lower body shaking after just one round.
Bodyweight Calf Raise
Muscles Used Calves
HOW TO DO IT
- Stand with your feet on a block, and hold upright for body support. The balls of your feet should be n the block with your heels hanging off it.
- Without bending your knees drop your heels down to full extension.
- Lift your heels as high as possible.
- Hold the top extended position for a five count. Be sure to go all the way down in the bottom position to get a full range of motion.
- Lower, be sure to go all the way down in the bottom position to get a full range of motion, and repeat.
- Perform three sets of 10 reps.
Bodyweight Squat
Muscles Used Quadriceps, glutes
HOW TO DO IT
- Stand with feet shoulder-width apart and your hands clasped in front of your body.
- From this standing position, descend down into a parallel squat so that your thighs are parallel to the floor.
- Push through your heels to return to the start position.
- Maintain a neutral back position; look directly ahead throughout this movement. Keep your core tight.
- Do three sets of 15 reps.
Squat Pulses
Muscles Used Quadriceps
HOW TO DO IT
- Stand with your feet hip-width apart and your hands clasped in front of your body. Keep your feet flat on the floor.
- From this starting position, descend down into a parallel squat so that your thighs are parallel to the floor.
- Pulse up and down about 12 inches 5 times.
- Push through your heels to return to the start position.
- Do three sets of 10 reps.
Fire Hydrant
Muscles Used Hamstrings, abductor’s muscles
HOW TO DO IT
- Get down on the floor on all fours in a tabletop position with your palms on the floor under your shoulders and knees directly under your hips.
- Lift your bent right leg directly out to the side until the leg is parallel to the floor.
- Lower and repeat.
- Perform three sets of 10 reps on each side.
Donkey Kick
Muscles Used Gluteus maximus, gluteus medius
HOW TO DO IT
- Get down on the floor on your hands and knees, resting on your palms.
- Kick your right bent leg back and up to full extension.
- Lower and repeat.
- Perform three sets of 10 reps on each leg.
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In Conclusion
Your legs are important for mobility and your independence, so keep them strong and exercise them often, Weak legs restrict your ability to get out and do things, if they cannot support you, then your life will become very restricted and will detract from your enjoyment of life.
Important Note *
Remember that everyone is different; it is ultimately YOUR RESPONSIBILITY to find what your body responds to. So please do your due diligence before trying anything new, including getting Medical Advice to ensure your safety and peace of mind.
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