Arrow Fat Left Icon Arrow Fat Right Icon Arrow Right Icon Cart Icon Close Circle Icon Expand Arrows Icon Facebook Icon Instagram Icon Pinterest Icon translation missing: en.general.icons.tumblr Icon Twitter Icon Youtube Icon Hamburger Icon Information Icon Down Arrow Icon Mail Icon Mini Cart Icon Person Icon Ruler Icon Search Icon Shirt Icon Triangle Icon Bag Icon Play Video
Best Leg Bodyweight Exercises - No Equipment Needed

Best Leg Bodyweight Exercises - No Equipment Needed

#swolefit | Aug 02, 2017 | 0 comments
  • Post author
    Walter Hinchman

Contrary to popular belief, you don't need heavy dumbells, barbells loaded with plates or even 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 attention to build the bulk and physique that you want. But you don't need a heavy load of weight to do it. 

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. 

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.

SPLIT LEG 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. 

 SIDE LUNGE

  • 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.

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.

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. 

BACK LUNGE

 

  • 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. 

 

Do you need nutritional and fitness coaching so that you can reach your health and fitness goals? Sign-up for your online training with our trusted partner Glenn Dawson from ResetU Fitness. 

Glenn Dawson: RESETU Fitness

 

  • Post author
    Walter Hinchman

Comments on this post (0)

Leave a comment