Building a strong and stable lower body can be important for activities of daily living, such as walking. There are many ways to achieve this. One main way is through functional resistance training movements.
Typically, functional movements are bodyweight exercises. They have many benefits and are convenient because they do not require equipment. Therefore, bodyweight exercises can be done at home, in the park, or in a gym.
In this article, we explore how to effectively perform several of the best bodyweight leg exercises and the benefits associated. We will also take a look at how to program them into your workout routine.
7 Leg Bodyweight Exercises
Below are seven effective bodyweight leg exercises for targeting your glute, quadriceps, and hamstring muscles and cardiovascular system:
7 Best Bodyweight Leg Exercises
Below, you will find seven bodyweight exercises that target various muscle groups to strengthen
Bodyweight Calf Raise
The bodyweight calf raise exercise works the muscles of the calves, including the gastrocnemius and soleus. The gastrocnemius is the larger, more visible calf muscle. The soleus is a flat muscle that lies deep in the gastrocnemius.
The calf muscles help to improve ankle stability, support, balance, and activities of daily living. Both of these muscles also taper to the Achilles tendon, an area susceptible to tendinopathy. Calf raises have been shown to help improve symptoms related to Achilles tendinopathy. Therefore, this is a great exercise to work into your exercise program.
How To Do
- Stand with your feet shoulder-width apart.
- Raise your heels upward onto the balls of your feet.
- Pause for one to two seconds.
- Slowly lower your heels back to the ground.
- Repeat steps 2–4 until goal repetitions are complete.
Tips
- Keep an upright posture throughout the exercise.
- Keep a slow and controlled motion throughout the exercise.
- Increase intensity and volume by adding weight by holding dumbbells in each hand.
- Breathe out while raising your heels. Breathe in while lowering your heels back to the ground.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 12–15 |
| Hypertrophy | 3–4 | 15–20 |
| Endurance Training | 2–3 | 20–25 |
| Power Training | 3–5 | 8–10 (Explosive) |
High Knee
The high knee exercise primarily works the quadriceps, hamstrings, glutes, calves, hip flexors, and tibialis anterior muscles. It also secondarily works upper body muscles, such as the pectoralis major and minor, deltoids, and biceps muscles.
The primary muscles are used in activities such as walking, running, jumping, and lifting heavy objects. The secondary muscles are used in everyday tasks such as putting food into cabinets, lifting, and carrying objects.
High knees are considered a cardiovascular and calisthenics exercise. There are many benefits to cardiovascular exercise. These include cardioprotective impact (heart protection), decreasing risk of cardiovascular disease, and potential improvements in gut health.
How To Do
- Start by standing up in an upright position, feet shoulder-width apart.
- While keeping your chest upright, raise your left knee towards your chest. At the same time, raise your right arm in a bent position.
- Lower your left leg and right arm. Raise your right knee and left arm at the same time. This should create a ballistic jumping motion, similar to jogging in place.
- Continue alternating these movements in steps two and three until you have reached your goal repetitions.
Tips
- Breathe regularly throughout this movement.
- Work on keeping a controlled motion.
- Maintain an upright position with your torso.
- Increase controlled speed for a greater impact on the cardiovascular (heart) system.
- Some individuals with chronic knee or hip pain may need to modify this exercise by removing the jumping motion. To do so, you would perform step two, then fully lower your left knee and right arm before raising your right knee and left arm.
Optimal Sets And Reps
Training Style | Sets | Duration |
|---|---|---|
| Strength Training | 3–5 | 20–30 seconds |
| Hypertrophy | 3–4 | 30–45 seconds |
| Endurance Training | 2–3 | 45–60 seconds |
| Power Training | 3–5 | 20–30 seconds (Explosive) |
Butt Kicker
Butt kickers work the hamstrings, quadriceps, glutes, hip flexors, and calf muscles. These muscles are vital for walking, running, jumping, and picking up heavy objects. They are also important in overall body balance and posture.
Butt kickers activate lower body muscles for improved strength for general muscular performance. They also exercise the cardiovascular system due to the ballistic jumping motion. Cardiovascular exercise has many benefits, including improved heart health and lowering blood pressure.
How To Do
- Start by standing up in an upright position, feet shoulder-width apart.
- Raise your left foot towards your buttocks by contracting your hamstring muscle. At the same time, raise your left arm in a bent position.
- Lower your left foot and left arm back to the starting position. Raise your right foot towards your buttocks and right arm in a bent position at the same time.
- Continue alternating this motion in steps 2–4 until you’ve reached your goal repetitions. This should create a ballistic jumping motion, similar to running in place.
Tips
- Breathe regularly throughout this movement.
- Maintain an upright position with your torso.
- Do not become fully flat-footed throughout this exercise, meaning no heel contact. Maintain your weight on your midsole and balls of your feet.
- Increase speed for greater cardiovascular (heart) impact.
- People with chronic hip or knee pain may need to modify this movement by removing the jumping motion. You would perform the left leg and arm movements and bring them back to the starting position. Then, you would perform them on the opposite limbs.
Optimal Sets And Reps
Training Style | Sets | Duration |
|---|---|---|
| Strength Training | 3–5 | 20–30 seconds |
| Hypertrophy | 3–4 | 30–45 seconds |
| Endurance Training | 2–3 | 45–60 seconds |
| Power Training | 3–5 | 20–30 seconds (Explosive) |
Bodyweight Squat
The bodyweight squat exercise works the quadriceps, hamstrings, and calves. It also secondarily works the adductors, hip flexors, and core. These muscles are important for lifting heavy objects, balance, posture, sitting down, and walking.
There are many squat benefits, including posture-, core-, balance-, and stability improvements. Additionally, squats help build more defined and lean muscles. Lastly, squats are low-impact, so they can build bone density with minimal risk involved.
How To Do
- Begin with your feet shoulder-width apart.
- Raise your arms straight in front of you, elbows unbent.
- Bend your knees and enter a sitting position. Do this by slowly lowering your buttocks towards the ground.
- Once you have reached approximately 90 degrees of flexion (knee bend), stand back up toward the starting position.
Tips
- Keep your chest as upright as possible.
- Push your buttocks downward and backward to prevent excessive knee and hip flexion. Too much flexion results in your chest is leaning too far forward, straining your neck.
- Breathe in on the downward motion and breathe out on the upward motion.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 3–4 | 12–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Bodyweight Lunge
Bodyweight lunges work a variety of muscles, including quadriceps, hamstrings, glutes, calves, adductors, and core. These muscles are used in walking up steps, picking up heavy objects, walking, and running.
There are many benefits of lunges, making it a positive addition to your regular workout routine. Lunges can help to strengthen your lower body and bone density, while also improving balance and stability. Additionally, lunges help boost athletic performance and coordination.
Bodyweight lunges are versatile and accessible to most individuals. Therefore, working them into your routine is typically feasible. Add them to your cardio or weightlifting routine.
How To Do
- Start in a standing position with your hands on your hips.
- Take a large step forward with your right foot while keeping your left foot planted.
- Slowly lower your body as your right foot touches the ground. Do this by bending both knees into a 90-degree position. Your left knee should be approximately one inch from the ground. The majority of your weight should be on your right (front) leg.
- Slowly raise your body back up towards the starting position. Do this by engaging your quadriceps and hamstrings to push your body upward.
- Perform this same process with the opposite leg.
- Continue steps 2–5 until goal repetitions are met.
Tips
- Do not let your knees touch the ground during this motion.
- Breathe in on the downward motion. Breathe out on the upward motion.
- Maintain an upright posture throughout this movement.
- Brace your core throughout this movement for stability and balance.
- Keep your knee in line with your ankle during step three to avoid your knee moving past your toes.
- Use assistance straps if needed for balance.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 6–8 (per side) |
| Hypertrophy | 3–4 | 10–12 (per side) |
| Endurance Training | 2–3 | 15–20 (per side) |
| Power Training | 3–5 | 4–6 (Explosive) (per side) |
Glute Bridge
The glute bridge primarily works the glute muscles and hamstrings, both of which are important for knee and hip extension (straightening). These movements are necessary for walking and standing up.
There are many benefits to glute bridge exercises. Variations of glute bridges and other lower body bodyweight exercises have shown an improvement in aspects of agility. This directly impacts athletic performance. Therefore, bodyweight glute bridges may be an effective exercise to help improve your athletic performance.
How To Do
- Lay flat on your back on the ground or exercise mat.
- Place your heels flat on the floor with your knees bent. Place your arms and hands flat on the ground beside you.
- Raise your hips towards the ceiling. Pause at the top of the range of motion for one to two seconds.
- Slowly lower your hips back to the ground.
- Continue steps 3–4 until goal repetitions are met.
Tips
- Breathe out when raising your hips up. Breathe in when lowering your hips back to the ground.
- Keep your eyes focused upward on the ceiling.
- Activate your core by drawing your belly button toward the ground.
- This is primarily a glute exercise. If you feel this exercise in your hamstrings, move your feet closer to your buttocks.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 3–4 | 15–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Side-To-Side Leg Swing
The side-to-side leg swing works many muscles, primarily the adductors, abductors, upper glutes, and hamstrings. The adductor and abductor muscles are important for pelvic stabilization and walking. The hamstrings and upper glute muscles are needed for sitting down and walking up stairs.
Osteoarthritis is a common disease that impacts daily life. Many abductor exercises help to strengthen the hip and improve osteoarthritis symptoms. The side-to-side leg swing exercise is considered an abductor exercise. Therefore, it may help alleviate some symptoms.
How To Do
- Stand facing a wall or fitness bar rack. Hold onto this for support.
- Place all of your weight on your left leg.
- Raise your right leg outward to the right until it reaches approximately 75 degrees. Engage the inner thigh of your left leg and the outer hip muscles on your right leg.
- Slowly lower your right leg back to the starting position.
- Continue steps 3–4 until goal repetitions are met.
- Perform steps 1–5 on the opposite limb.
Tips
- Breathe out when lifting your leg. Breathe in when lowering your leg back to the starting position.
- Perform this movement slowly, taking approximately 3–4 seconds to raise your leg and 3–4 seconds to lower it.
- Maintain an upright position while engaging your core for support and stability.
Optimal Sets And Reps
Training Style | Sets | Duration |
|---|---|---|
| Strength Training | 3–5 | 20–30 seconds |
| Hypertrophy | 3–4 | 30–45 seconds |
| Endurance Training | 2–3 | 45–60 seconds |
| Power Training | 3–5 | 15–20 seconds |
Best Bodyweight Leg Workout Routine
Use the following bodyweight leg routine to effectively target multiple lower limb muscle groups for strength and muscle growth.
Exercise | Sets x Reps | Rest |
|---|---|---|
| Bodyweight Squat | 3 x 12–15 | 30 seconds |
| Bodyweight Lunge | 3 x 12–15 each | 30 seconds |
| Glute Bridge | 3 x 12–15 | 30 seconds |
| High Knee | 3 x 15 each | 30 seconds |
| Butt Kicker | 3 x 15 each | 30 seconds |
Anatomy Of The Legs
The legs consist of multiple large muscle groups, such as the glutes, quadriceps, and hamstrings. Additionally, there are smaller to moderate-sized muscle groups in the legs. These include the calves, hip, and anterior (front) shin muscles.
These muscles work together for many everyday functions like walking, stepping, sitting, and lifting and moving heavy objects. Therefore, engaging in leg muscles happens every day in several ways.
Gluteus
Large, superficial muscles located at your buttocks just below your lower back area.
Quadriceps
Muscles located at the front portion of your upper legs, below your pelvis and above your knees. Consists of four parts.
Hamstrings
Muscles located at the back of your upper leg, below your glutes and above your calves. Consists of three muscles.
Benefits Of Bodyweight Leg Workouts
Bodyweight leg workouts provide the body with many benefits, including improving muscular endurance. Most bodyweight exercises are suitable for training muscular endurance due to the low load.
You can also add weight to these exercises to train other facets of muscle physiology. This increase in loading can allow you to change goals from more muscular endurance to muscle hypertrophy.
Improves Muscular Strength
Many bodyweight leg exercises can enhance muscular strength and endurance, improving athletic performance and agility. Using bodyweight exercises has also been shown to increase muscle strength in overweight and obese individuals.
Bodyweight leg exercises can do this by activating large muscle groups rather than more isolated movements. This leads to muscle building and increase in strength. Therefore, increasing muscular strength can benefit multiple populations.
Feasible For Beginners Without Proper Strength
Many beginners do not have enough motor skills or strength to participate in traditional weight lifting. One way they can build up to resistance training and get those benefits is through bodyweight exercises.
Many of these lower bodyweight exercises do not require complex motor skills and coordination. This means individuals who are new to exercise can improve their strength with simple exercises. Additionally, bodyweight exercises do not require equipment and can be done at home.
Enhances Activities of Daily Living
Activities of daily living, or ADLs, are motions that we do every day that are essential for independent living. These motions include tasks such as sitting down, walking, and putting away groceries. Many individuals who struggle with ADLs have poor muscle mass, muscle strength, and physical performance.
One way to improve ADLs is to increase lower limb strength. Many bodyweight exercises effectively accomplish this. Therefore, incorporating several of the exercises suggested in this article may benefit your daily life.
Expert Training Tips
- Always begin your workout with a minimum of 5–10 minutes of warm-up and end it with a 5–10 minute cool-down. Warm-ups and cool-downs help to minimize the risk of injury.
- All of these exercises are bodyweight, so they benefit from slow and controlled movements. Focus mostly on being slow and deliberate during the eccentric (muscle lengthening) part of each exercise.
- Allow approximately 48 hours of recovery between your resistance training days.
- During this recovery time, you can focus on your non-exercise activity thermogenesis (NEAT). NEAT is the energy that you expend throughout the day that is not sleeping, eating, or structured exercise. You can increase your NEAT by increasing your daily step count.
- Focus on consuming adequate protein. More specifically, you want to consume approximately 1.4–2.0 g/kg of body weight of protein per day. This helps maintain and build muscle mass.
Conclusion
Lower body bodyweight exercises are an effective way to improve muscular strength and endurance while providing other health benefits. They also offer great versatility because they do not require exercise equipment.
Remember to focus on form with slow and controlled movements when performing bodyweight exercises. This will allow you to get maximum benefit from each bodyweight leg exercise. You can also use these seven exercises alongside your other great leg workouts at the gym.
Frequently Asked Questions
Yes, you can build legs through bodyweight exercises. Building muscle size is a result of appropriate loading for muscle hypertrophy. For more advanced athletes, you may need to add weight in order to achieve appropriate loading for hypertrophy.
No, you should allow approximately 48 hours of recovery between your resistance training days. This will ensure adequate time for tissue healing and remodeling for maximum benefit.
Yes, seven exercises are enough for an effective leg workout. Include exercises that target your legs from different angles in different planes of motion. This will ensure the balanced development of leg musculature.
Improving strength helps improve activities of daily living, which can improve quality of life and overall health. Therefore, improving your leg strength through workouts dedicated to your legs is beneficial.
Resources
Endomondo.com refrains from utilizing tertiary references. We uphold stringent sourcing criteria and depend on peer-reviewed studies and academic research conducted by medical associations and institutions. For more detailed insights, you can explore further by reading our editorial process.
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About the Author
Emily Post, PhD, CPT, CSCS Assistant Professor & Personal Trainer
