The 10 Best Bodyweight Leg Exercises for Size and Strength

We've all heard that guy at the gym who swears by how brutal his leg workouts are; We swear by how hours of hamstring crunches, leg squats, and quad workouts left him hobbling out of the gym and crippled with pain for days. .

There is a place for these workouts that are guaranteed to build brute strength and power; If you are into bodybuilding, masochism or quad building, you can only appreciate it with a pair of short shorts. But if you want to train your legs for strength, mobility and functional movement, you don't need to torture yourself with leg exercises specific to Olympic athletes.

In a sedentary world where we spend most of our time sitting behind desks and behind the wheel, emphasis should be placed on opening up tight hips and mimicking movements in everyday life to prevent injuries and long-term discomfort. This way, you'll create a stronger, more powerful lower body by using only your body weight as resistance.

With these 10 leg exercises that use body weight, you'll be able to walk better, run faster, and hit your next big squat PR without your usual hip clicks. Add these to your next lower body day, or use them on their own next time you're looking to shed heavy pounds, are in a time crunch, or are traveling.

Related: These Leg Exercises to Do at Home Prove You Don't Need a Full Gym

Best Bodyweight Leg Exercises

1. Bodyweight Calf Raise

Single Leg Calf Raise

Beth Bischoff

How To

  1. Stand with your toes on a block or step and hold on to something sturdy for support.
  2. Raise your heels so they are above your toes, then lower your heels until you feel a stretch in your calves.

2. Knee Hug

Knee Hugging

Getty / Wavebreak

Why Does It Work?

This simple move stretches the hamstring and glute of your front leg, as well as the hip flexor of your back leg. It is an effective stretch at the front end of a lower body workout.

How To

  1. To start, clasp your hands just below your right knee.
  2. Draw your knee towards your chest while squeezing your left hip.
  3. Return to starting position and repeat on the left side.
  4. Continue alternating sides.
  5. Performs 2 sets of 10 repetitions on each side.

3. Four-Legged Swing

Four-Legged Rocker

Getty Images/Luis Alvarez

Why Does It Work?

This move is a combination of two well-known yoga poses (cow and child pose) and provides a great stretch for the quads and hips.

How To

  1. To start, get down on all fours and let your lower back sag.
  2. Holding the waist belt, push your hips back as far as possible.
  3. You should feel a stretch in and around your hips.
  4. Return to the starting position and repeat the movement for 2 sets of 10 repetitions.

4. Single-Leg Glute Bridge

Single Leg Glute Bridge

James Michelfelder

How To

  1. Lie on your back on the floor and bend both knees so your feet are close to your hips.
  2. Tighten your abdominal muscles and lift one leg just below your bent knee, toes pointed up.
  3. Squeeze your glutes, lift your hips up, and drive the heel of your other foot toward the floor.
  4. Bridge until your body is in a straight line.

Related: How to Do Pullover Squats for Improved Strength and Mobility

5. Wall Fit

Wall Fit

Getty Images/LeoPatrizi

Why Does It Work?

Wall sit-ups are one of the simplest, most deceptively challenging bodyweight exercises you can do. They challenge your quads and hips quickly and effectively.

How To

  1. Stand with one foot in front of the wall and sit with your back straight as if you were sitting on an invisible chair.
  2. Hold for anywhere from 30 seconds to 2 minutes and repeat for 2 sets.

6. Lateral Lunge

Lateral Lunge

Beth Bischoff

Why Does It Work?

Lateral movement is important in sports and daily life, but we often ignore it when training. Side lunges target not only your quadriceps and glutes, but especially your hamstrings as well.

How To

  1. To start, step to the right, keeping your toes pointed and your feet flat.
  2. Squat down as low as possible with only your right leg, keeping your left leg straight.
  3. Hold for two seconds.
  4. Return to starting position and repeat the movement for 2 sets of 10 repetitions on each side.

7. Pistol Squat

Pistol Squat

Getty Images/Westend61

How To

  1. To start, stand upright with your feet hip-width apart.
  2. Extend your arms and free leg in front of you.
  3. Bend your working knee at the hips to lower into a squatting position.
  4. Keep your back straight and your torso upright as the worker tries to touch your hamstring to your calf.
  5. Squeeze your glutes and drive through your heels to stand.
  6. Repeat for 2 sets of 10 repetitions.
  7. As you progress, stand on a flat surface and repeat the steps above.

8. Lateral Border

Side Tied

Jay Sullivan

Why Does It Work?

This builds lateral strength in your legs and challenges the hamstrings in a different way than traditional stretching exercises.

How To

  1. Stand on your right leg with your left foot off the ground.
  2. Squat slightly onto your right leg and use your leg and hip to lunge sideways (to the left).
  3. Land on the opposite leg, maintaining balance.
  4. Hold for three seconds.
  5. Repeat on the other side.
  6. Complete 2 sets of 10 repetitions on each leg.

9. Jumping Squat

squat jump

Beth Bischoff

How To

  1. To start, stand with your feet shoulder-width apart and squat until your thighs are approximately parallel to the floor but no deeper.
  2. Jump as high as you can.
  3. Land with soft knees and begin the next repetition.
  4. Perform 3 sets of 10 repetitions.

10. Split Squat

Split Squat

Beth Bischoff

Why Does It Work?

Split squats increase lower body strength by increasing stability and strength in your legs.

How To

  1. To start, do a lunge with your hands at your sides.
  2. Lower your hips back and down into a squat.
  3. Shift your weight upwards with your front leg, without letting your back knee touch the ground.
  4. Complete 2 sets of 10 repetitions on each leg.

Related: Split Squat vs Lunge: Which is Better for Gaining Size and Strength?

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