Contrary to popular belief, you don't need heavy dumbells, barbells loaded with plates for heavy deadlifts or squats to make your legs scream sexy. No doubt your legs are by far the largest muscle group of your body and need constant stimulation to build the bulk and physique that you want. But you don't need a heavy load of weight to do it. The real key to stronger glutes before adding the weight, is glute activation.
Best Bodyweight Leg Exercises
Through these six bodyweight leg exercises you'll hammer your glutes, quads, and hamstrings into submission for a legendary leg-day. Smash these workouts together into an alternating 10 round circuit, AMRAP, EMOM, or high-intensity interval workout. The best part about these movements is that you can perform them anywhere and they'll help build leg strength and lean muscle mass in a functional way, since our bodies are rarely moving in just one plane of motion. If you can dedicate just thirty minutes a day into your busy schedule, these six functional bodyweight movements will have your legs screaming sexy in no time.
1. Single Leg Hip Thrust
One of the best bodyweight leg exercises to build a stronger backside is the single leg hip thrust.
- Start by lying face up in the supine position, and let your arms rest comfortably at your sides.
- Lift your left leg straight at a 45-degree angle, and place your right foot bent and flat on the floor.
- Push through your heel through the floor and squeeze your glutes to drive your hips and pelvis toward the ceiling, while maintaining the bridge position.
- Keeping your back straight, lower your body back down to the floor.
- Perform 10-20 reps, then alternate legs and repeat.
2. Split Leg Squat
Another amazing bodyweight leg exercise you can do at home or in the office, is the split leg squat, also called Bulgarian split squat
- Start by standing in front of an object at home, in which you can elevate and rest your foot, with your toes pointing down. (couch or chair work great)
- Keep your chest up and core tight, slowly lowering yourself down by flexing your hips and front knee, until your rear knee is close to the ground.
- Push through your front heel through and extend your hip and knee back up, short of extending or locking your knee out.
- Perform 10-20 reps, then alternate legs and repeat.
3. Side Lunge
The side lunge is the perfect bodyweight leg exercise to build those missed ancillary muscles of the glutes.
- Start with your feet directly under your hips about twice your should width apart. Step your right foot wide to the side coming into a lunge. Your right knee shouldn't go beyond your right toes. Keep your chest lifted and your weight in your heels.
- Push into your right foot to return to standing
- Perform 10-20 reps, then alternate legs and repeat.
4. Glute Bridge
One of the best, yet underrated bodyweight leg exercises is the glute bridge.
- Lie face-up in the supine position, and let your arms rest comfortably at your sides.
- Bend both legs, and drive your heels through the floor and squeeze both glutes, as you drive your hips and pelvis towards the celiing.
- Contract your glutes, pause, then return your hips back down to the floor.
- Perform 10-20 paused reps, fully contract then rest and repeat.
5. Air Squat
The king of all bodyweight leg exercises and the best for overall stability and function is the air squat.
- Stand with your feet shoulder-width apart. Hold your arms out in front of your chest to help you stay balanced, and for even movement. Keeping your weight focused in your heels, bend your knees, lowering your hips deeply so your thighs are parallel with the floor.
- Press through your heels to rise back up, straightening the legs completely and squeezing the glutes at the top of the movement for maximum contraction.
- Perform 15-25 reps, rest, and repeat.
6. Back Lunge
The back lunge is a great bodyweight leg exercise for stability and core strength
- Keeping your upper body straight, with your shoulders back and relaxed and chin up (pick a point to stare at in front of you so you don't keep looking down), place your hands on your hips and fully engage your core.
- Step back with one leg, lowering your hips until both knees are bent at about a 90-degree angle. Make sure your front knee is directly above your ankle, not pushed out too far, and make sure your other knee doesn't touch the floor. Keep the weight in your heels as you push back up to the starting position.
- Perform 10-20 reps, alternate legs and repeat.
The Best Bodyweight Leg Exercises: Takeaway
The best thing about these bodyweight leg exercises, is that you can do them in the comfort of your own home, in the grocery store line, or in the office between projects. There's no excuse for not having a strong built booty when you have these amazing bodyweight leg exercises you can perform anywhere.
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