Resistance exercise is an effective way for individuals to improve their daily quality of life, especially for older adults. This includes general upper and lower body strength, hand grip, and mood. Having greater strength can help improve activities of daily living, such as walking and sitting to use the bathroom.
Bodyweight leg exercises for beginners are an important type of resistance exercise that can be adapted to any level of expertise. Additionally, many of these bodyweight exercises are generally functional movements that translate to everyday life. Furthermore, these exercises can be done without equipment wherever you prefer to work out.
In this article, we explore some of the best beginner bodyweight leg exercises. We will examine the correct forms and how to implement them into your regular workout routine.
7 Beginner Bodyweight Leg Exercises
Below are seven bodyweight leg exercises for beginners that target multiple lower limb muscle groups:
7 Best Bodyweight Leg Exercises For Beginners
Below you will find seven of the best bodyweight leg exercises for individuals new to exercise. These exercises can be worked into your regular workout routine rather easily and we will show you how.
Squat
The bodyweight squat exercise works the quadriceps, hamstrings, calves, adductors, hip flexors, and core. These are important for lifting objects, balance, sitting down, and walking. There are many benefits to the squat exercise. One of them is an increase in strength that comes from improved stability, balance, and glute development.
The first adaptations to any skeletal muscle exercise, such as resistance training, are neuromuscular before strength. Many individuals who are new to exercise want to improve their strength for everyday living. Therefore, working on these neuromuscular changes through resistance exercise is vital.
Bodyweight squat exercises are done with a full range of motion, which produces greater neuromuscular adaptations. These adaptations are especially necessary for individuals who are new to resistance exercise to improve lower limb strength eventually.
How To Do
- Begin standing with your feet shoulder-width apart.
- Raise your arms straight in front of you, elbows unbent.
- Lower your buttocks towards the ground by bending your knees and entering a sitting position.
- Once you have reached approximately 90 degrees of flexion (knee bend), stand back up toward the starting position.
- Repeat steps 3–4 until goal repetitions are complete.
Tips
- Push your buttocks downward and backward to prevent excessive knee and hip flexion. Too much flexion can result in your chest leaning too far forward causing strain on your neck.
- Keep your chest as upright as possible. Do this by ensuring you are engaging your posterior (back) leg muscles.
- Use a chair to perform a squat-like motion if you cannot do a full squat. Try to not use your hands to sit or stand back up.
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) |
Side Lunge
The side lunge primarily works the quadriceps and secondarily works the glutes, abductors, adductors, hamstrings, and iliopsoas. These muscles are important for walking, running, and going up the stairs.
The side lunge is important for strengthening the leg muscles. Increasing muscular strength requires increasing the overall resistance and volume of the exercise. This is done by increasing mechanical tension through overloading. With bodyweight exercises, this can be achieved by increasing the reps and sets or adding weight over time.
How To Do
- Position your feet in a wide stance. They should be about four feet apart. Point your toes outward.
- Shift your weight to the right side and lower your hips until they are parallel to the floor. Your right knee should be at approximately 90 degrees.
- Pause for a second, then push yourself back up to the starting position.
- Perform the movement on the left side.
- Repeat steps 2–4 until goal repetitions are complete.
Tips
- Inhale on the stepping motion out as your knee is bending. Exhale when pushing back to a standing position.
- Engage your core during this movement to provide stability and control.
- Roll your shoulders back and keep an upright posture throughout the movement.
Optimal Sets And Reps
Training Style | Sets | Reps (per side) |
|---|---|---|
| Strength Training | 2–5 | 2–8 |
| Hypertrophy | 2–6 | 8–12 |
| Endurance Training | 2–4 | 15–25 |
| Power Training | 2–5 | 2–8 (Explosive) |
Reverse Lunge
The reverse lunge works the quadriceps, glutes, hamstrings, iliopsoas, calves, adductors, and abductors. These muscles are important for everyday activities, such as walking and lifting heavy objects.
The reverse lunge is beneficial for improving coordination and balance due to the challenges involved with proprioception during this exercise. Due to the challenge of coordination with the reverse lunge, it also enhances the mind-muscle connection. Lastly, this exercise helps improve hip mobility and core stability while targeting large leg muscle groups.
How To Do
- Stand with your feet hip-width apart with your hands on your hips.
- Take a step back with your right foot, bending both knees to a 90-degree angle. Do not let your left knee extend over your left foot. Do not let your right knee touch the floor.
- Hold at the bottom movement for two seconds, squeezing your glutes and quads to engage fully.
- Step your right foot back up to meet the left and return to the starting position.
- Repeat on the left side.
- Repeat steps 2–5 until goal repetitions are complete.
Tips
- Inhale when you step backward. Exhale when you are bringing yourself back to the starting position.
- Engage your core throughout this movement to give greater stability.
- Avoid using momentum to step up to maximize appropriate muscle engagement.
- Avoid bending forward by keeping an upright position throughout the movement.
Optimal Sets And Reps
Training Style | Sets | Reps (per side) |
|---|---|---|
| Strength Training | 2–5 | 2–8 |
| Hypertrophy | 2–6 | 8–12 |
| Endurance Training | 2–4 | 15–25 |
| Power Training | 2–5 | 2–8 (Explosive) |
Step-Up
The step-up exercise works the quadriceps, glutes, hamstrings, adductors, and calves. Working these muscles helps increase their strength and stability. They are important for most daily activities, such as walking, standing up, or side-stepping.
The step-up is an exercise that builds strength and enhances stability and balance. Balance and stability are vital for general day-to-day movement and performance. They are required during the step-up, which trains proprioception. Adding exercises like the step-up can help improve important aspects of balance, reducing fall risk as we age.
How To Do
- Set up a low step height at around 6–8 inches. You can also use a stable chair.
- Bring your right leg to the raised surface, planting it in front of you.
- Shift your weight onto the right foot and drive upwards until you’re on top of the raised surface.
- Pause briefly at the top position.
- Slowly lower back to the starting position.
- Repeat the same movement pattern on the opposite leg.
- Repeat steps 2–6 until goal repetitions are complete.
Tips
- Decrease the step or chair height if you have never performed the step-up.
- If you are using a chair, choose one with a heavy, hard surface. This will allow better stability as you step up onto it.
- Place the chair against a wall to prevent it from moving.
- Ensure you are in a safe space to step up without any obstruction.
- Exhale as you step up onto the surface. Inhale as you slowly step down.
- Keep the movement slow and controlled. Avoid any bouncing movements.
Optimal Sets And Reps
Training Style | Sets | Reps (per side) |
|---|---|---|
| Strength Training | 2–5 | 2–8 |
| Hypertrophy | 2–6 | 8–12 |
| Endurance Training | 2–4 | 15–25 |
| Power Training | 2–5 | 2–8 (Explosive) |
Wall Sit
Wall sits target primarily the quadriceps, hamstrings, glutes, and calves. These are vital for walking, lifting heavy objects, and climbing stairs. All of these benefits help to improve the overall quality of life.
Calisthenics leg workouts provide versatility in terms of ways to strengthen your body. One of the best and most feasible calisthenic exercises is the wall sit. Wall sits are an isometric exercise (no muscle lengthening or shortening with contraction). These types of exercises are excellent for improving muscular strength and endurance.
How To Do
- Stand with your back against a wall. Your feet should be shoulder-width apart.
- Walk your feet approximately a foot from the wall. Keep your feet shoulder-width apart.
- Slide down the wall while bending your knees until you reach a seated position. Your knees should be directly above your feet and bent at a 90-degree angle.
- Hold this static position for the set number of seconds of your goal.
- When ready to finish, press through your heels and slowly stand up.
Tips
- Be sure to engage your core to optimize stability during the movement.
- Breathe steadily during this isometric hold.
- Keep your back firmly pressed against the wall for stability.
- Avoid a slippery floor to keep your feet stable during the hold.
- If you become too fatigued at the end of the set, slide down the wall to the floor. Stay sitting down until you have recovered.
Optimal Sets And Reps
Training Style | Sets | Duration |
|---|---|---|
| Strength Training | 2–5 | 20–30 seconds |
| Hypertrophy | 2–6 | 30–60 seconds |
| Endurance Training | 2–4 | 60–90 seconds |
| Power Training | 2–5 | 15–30 seconds |
Mountain Climber
Mountain climbers are a core and cardiovascular exercise. They primarily work the rectus abdominis muscles. They secondarily work the obliques, quadriceps, glutes, hamstrings, and erector spinae muscles. These muscles are important for overall posture and stability, especially for spinal stability.
Mountain climbers have a cardiovascular component, so it can commonly be incorporated into high-intensity interval training, HIIT, and workouts. There are many benefits of HIIT workouts, including reducing body fat, improving cardiovascular health, increasing stamina, and improving core strength.
How To Do
- Begin the exercise in a push-up position. Your hands should be on the ground directly underneath your shoulders. Do not lock out your elbows; keep a slight bend with them. Your glutes should remain down, and your knees straight. Pull your belly button toward your spine for better core engagement and spinal stability.
- Drive your right knee up to your chest, like you are running, then bring that leg back to the starting position.
- Do the same quickly with the left leg.
- Repeat steps 2–3 until goal repetitions are complete.
Tips
- Breathe steadily throughout this full movement.
- Brace your core and arms during this movement.
- Your hips, chest, and head should be in a straight line. Keep your glutes down to achieve this.
- Maintain a neutral neck alignment by keeping your eyes facing the ground.
- If this motion is easy for you, speed up the movement. This creates a slight jumping motion as you switch legs.
Optimal Sets And Reps
Training Style | Sets | Duration |
|---|---|---|
| Strength Training | 3–5 | 30–60 seconds |
| Hypertrophy | 3–4 | 30–60 seconds |
| Endurance Training | 2–3 | 60+ seconds |
| Power Training | 3–4 | 30–60 seconds |
Calf Raise
The calf raise exercise primarily works the muscles of the calves, including the gastrocnemius and soleus. These muscles provide benefits to the body in various ways. They provide ankle stability, support, and balance.
Improving calf strength and endurance through calf raises has also been shown to improve walking performance and mitochondrial density. All these benefits help improve activities of daily living and quality of life.
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
- Exhale while raising your heels. Inhale while lowering your heels back to the ground.
- Keep a slow and controlled motion throughout the exercise.
- Keep your chest upright throughout the exercise.
- Increase intensity and volume by adding weight by holding weight in your hands.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 2–5 | 6–12 |
| Hypertrophy | 2–6 | 12–20 |
| Endurance Training | 2–4 | 20–30 |
| Power Training | 2–5 | 6–12 |
Best Beginner Bodyweight Leg Workout Routine
Use the following chart to target multiple parts of the leg muscle groups for maximum muscle strength and growth. You can also pair these with your other bodyweight hamstring exercises to improve overall flexibility and mobility in your legs.
Exercise | Sets x Reps | Rest |
|---|---|---|
| Squat | 3 x 12–15 | 30 seconds |
| Reverse lunge | 3 x 10 each | 30 seconds |
| Step-up | 3 x 10 each | 30 seconds |
| Calf raise | 3 x 12–15 | 30 seconds |
| Side lunge | 3 x 10 each | 30 seconds |
Anatomy Of The Legs
The legs consist of several large muscle groups: the quadriceps, glutes, and hamstrings. There are also smaller muscle groups: the calves, hips, and anterior (front) shin muscles.
These muscles work together synchronously for many activities of daily living, including walking, running, stepping, standing up, sitting, lifting, and moving heavy objects.
Engaging the leg muscles happens every day in several ways. Therefore, ensuring we exercise these muscles to improve strength is essential for everyday life.
Quadriceps
Muscles located at the front portion of your upper legs, below your pelvis and above your knees. Consists of four parts.
Gluteus
Large, superficial muscles located at your buttocks just below your lower back area.
Hamstrings
Muscles located at the back of your upper leg, below your glutes and above your calves. Consists of three muscles.
Soleus
Muscles located behind your gastrocnemius sitting slightly deeper. Runs down your leg and connects with the gastrocnemius to make your Achilles tendon.
Hip Abductors
Muscles located between your lower back and perineum. Consists of three muscle groups.
Hip Adductors
Muscles located at the upper inside part of your legs between your quads and hamstrings.
Benefits Of Bodyweight Leg Exercises For Beginners
Bodyweight leg workouts provide the body with many benefits. Let’s explore the three below.
Feasible For Beginners Without Proper Strength
Many people who are new to exercise do not know where to begin their journey to exercise. One reason is the lack of education about exercise. Another reason would be the lack of motor skills and strength that it takes to participate in traditional weight training. One way to build motor skills is through bodyweight resistance training.
The bodyweight leg exercises in this article are great for beginners because they require less-developed motor skills to perform. However, they still continue to build motor skills, coordination, and strength.
This means that individuals who have low motor skills can improve and build strength to be able to advance to more complex movements. Additionally, bodyweight exercises do not require equipment and can be done at home.
Reducing Body Fat
Bodyweight exercises have been shown to reduce body fat in overweight and obese individuals. It can also improve strength, both of which can lead to improved athletic performance and agility. Therefore, individuals who have excess body fat can benefit from bodyweight exercises, regardless of training status and goals.
Additionally, bodyweight leg exercises activate large muscle groups through a form of resistance training. Resistance training increases energy expenditure and metabolism. Decreasing body fat and increasing metabolism give highly favorable changes. Therefore, implementing leg bodyweight exercises is an excellent way to change body composition positively.
Enhances Quality Of Life
An individual’s quality of life highly depends on their ability to do daily activities, such as walking and carrying groceries. These activities are considered activities of daily living, or ADLs. They are motions that we do every day that are essential for independent living.
ADLs are related to muscle mass and strength, meaning people who struggle with ADLs have lower muscle mass and strength.
Bodyweight exercises are an excellent way to improve quality of life by improving ADLs. They do this through improving motor skills, which then improves strength. This leads to better ADLs and more independent living. Beginners should incorporate several of the exercises suggested in this article to benefit daily living.
Expert Training Tips To Follow For The Best Results
- Begin your workout with at least 5–10 minutes of warm-up and end the workout with a 5–10 minute cool-down. Warm-ups and cool-downs help to minimize the risk of injury.
- These exercises are most effective when performed in slow and controlled movements. Focus on being slow and deliberate during the eccentric (muscle lengthening) part of each exercise.
- Allow approximately 24–48 hours of recovery between your resistance training days.
- Focus on your non-exercise activity thermogenesis (NEAT) during these recovery days. NEAT is the energy you expend throughout the day that is not sleeping, eating, or structured exercise. You can increase your NEAT by increasing your daily step count. You can also participate in more active recovery, such as stretching or light cycling.
- Additionally, focus on consuming adequate protein. Consume approximately 1.4–2.0 g/kg of body weight of protein per day. This helps maintain and build muscle mass.
Conclusion
Bodyweight leg exercises are an effective way to build strength and improve your activities of daily living. This helps to improve overall quality of life. These exercises are perfect for beginners because they allow versatility and can easily be modified if necessary. They also require no equipment, so they can be done from wherever you want to work out.
Focus on slow and controlled movements with all bodyweight exercises. Specifically, focus on the eccentric (muscle lengthening) movement of each. This is the part of the exercise that creates most of the muscle building and strength.
Frequently Asked Questions
Yes, you can build your legs with just bodyweight leg exercises. You can build muscle size by appropriate loading for muscle hypertrophy. This can be done through increasing reps and sets or by adding weight to the exercise.
Yes, you should train your legs. The legs are a large muscle group that is valuable for activities of daily living. Building your legs, regardless of training status, will help with daily functionality.
Yes, 30 minutes is sufficient for exercising your legs as long as you maximize your reps and sets you can perform for each exercise.
No. You can exercise your legs three days each week as long as you allow yourself 24–48 hours to recover between sessions. This allows for additional benefits for your muscles to build strength.
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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
