The legs are an important part of any strength training program. They provide you with a strong, stable platform for every exercise you perform, so it’s essential you work them out regularly.
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This article will provide you with the tools you need to do just that by listing five of the best bodyweight exercises for the legs.
1 – Bodyweight Squat
The bodyweight squat is a classic, compound exercise that works all the muscles in your legs. To perform the squat, follow the instructions below:
Stand up straight with your feet a shoulder width apart and your arms out straight in front of you,
Slowly bend your legs and lower your body down, stopping when your butt is in line with your knees.
Slowly straighten your legs and raise your body back up to the starting position.
Repeat steps 2-3 for as many reps as you can manage.
2 – Pistol Squat
The pistol squat is a challenging variation of the regular bodyweight squat that tests your balance and leg strength to the max. To perform the pistol squat, follow the instructions below:
Stand up straight, raise your arms up in front of your chest, raise your left leg out in front of you and get your balance.
Slowly bend your right leg and lower your body down, stopping when your butt is in line with your right knee.
Slowly straighten your right leg and raise your body back up to the starting position.
Repeat steps 2-3 for as many reps as you can manage.
Stand up straight, raise your arms up in front of your chest, raise your right leg out in front of you and get your balance.
Slowly bend your left leg and lower your body down, stopping when your butt is in line with your left knee.
Slowly straighten your left leg and raise your body back up to the starting position.
Repeat steps 6-7 for as many reps as you can manage.
3 – Jump Squat
The jump squat is an explosive bodyweight exercise that mirrors the standard bodyweight squat but adds a jump to the end. To perform the jump squat, follow the instructions below:
Stand up straight with your feet a shoulder width apart and your arms out straight in front of you,
Slowly bend your legs and lower your body down, stopping when your butt is in line with your knees.
Slowly straighten your legs and raise your body back up to the starting position and jump in the air as high as you can.
Repeat steps 2-3 for as many reps as you can manage.
4 – Forward Lunge
The forward lunge is an effective exercise that uses a stepping motion to target all the muscles in your legs. To perform the forward lunge, follow the instructions below:
Stand up straight and place your hands on your hips.
Take a big step forward with your left leg, slowly bend both knees and stop just before your right knee touches the ground.
Slowly straighten both knees and step back to the starting position.
Take a big step forward with your right leg, slowly bend both knees and stop just before your left knee touches the ground.
Slowly straighten both knees and step back to the starting position.
Repeat steps 2-5 for as many reps as you can manage.
5 – Single Leg Hip Thrust
The single leg hip thrust is a top exercise for your glutes and requires either a bench or a chair. To perform the single leg hip thrust, follow the instructions below:
Lay your upper back against the bench or chair and then walk your legs out in front of you until your lower back is straight and your knees are bent at a 90 degree angle.
Raise your right leg up in the air while keeping your knee bent at a 90 degree angle and then lower your butt down toward the ground, stopping just before it touches the ground.
Raise your butt back up, stopping when your lower back is straight.
Repeat steps 2-3 for as many reps as you can manage.
Raise your left leg up in the air while keeping your knee bent at a 90 degree angle and then lower your butt down toward the ground, stopping just before it touches the ground.
Raise your butt back up, stopping when your lower back is straight.
Repeat steps 5-6 for as many reps as you can manage.
Summary
These five bodyweight exercises will tone and strengthen your legs within a few weeks. To get the most out of these leg exercises, perform them twice per week and give your legs three days’ rest between each workout. Also, try to increase the amount of reps you perform during each workout to consistently build up your leg muscles.