The 40 Best Bodyweight Leg Exercises:
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I am sure that you miss the gym.
I am sure that you miss lifting heavy weights.
I am sure that you miss seeing other people around you work their tail off.
I get that.
I do don’t disagree with you, but right now, there is no way around that.
As Theodore Rooselvelt said, “do what you can, with what you have, where you are.”
This is one of my favorite quotes, and one that I live by every single day. You need to be able to adapt to every single situation no matter the circumstances.
If you have a goal, you have to be willing to do whatever it takes to get you there.
And most of the time, you will need to push through and/or around obstacles. There are always going to be obstacles. There are always going to be things standing in your way, but the most important thing is for you to be willing to always find a solution to a challenge.
As the Uruguayan national team coach stated:
“a challenge becomes a problem when you give up on finding a solution.”
There will always be challenges, but you need to always be willing to find that solution!
Besides, bodyweight training is very beneficial for your body in many ways. Bodyweight training allows you to work out anywhere, anytime, without having to rely on a training partner.
If done the right way, bodyweight training can burn fat, build muscle, improve your cardiovascular fitness, improve your mobility, improve your flexibility, improve your posture and most importantly; improve the way you move and carry your body in the world.
If you want to see a more in-detailed article about why bodyweight is beneficial, check out this article:
Other than that, I want to give you some practical information.
Here are 40 best bodyweight leg exercises that can be done anywhere without much space and no equipment:
In terms of reps/time and sets, you will need to determine this for yourself. This depends on your fitness level, your goals, where you are in the season and your experience training.
Generally, as a rule of thumb:
Beginners should do 2-3 sets of each move.
Experts should do 3-5 sets of each move.
Only you are the one to determine what level you are at. Regardless, the most important with every single move is correct technique and making sure to execute it as athletically as possible.
40 Best Bodyweight Exercises for Legs Below:
1. Bodyweight Squat
2. Walking Lunges
3. Lateral Lunge
4. Wall Sit
5. One Legged Wall Sit
6. Squat to Lunge
7. Bodyweight Sumo Squat
8. Reverse Lunge to Knee Drive
9. Bodyweight Bulgarian Split Squat
10. Single Leg RDL
11. Single Leg Hip Thrust on a Bench
12. Isometric Heel Bridge
13. Single Leg RDL Bounce & Land
14. Bounce to Lunge
15. Bounce to Explosive Squat
16. Single Leg Squat to Chair
17. Single Leg Squat to Chair Jumps
18. Burpees
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19. Squat Jumps
20. Two-Legged Calf Raises
21. Single-Legged Calf Raises
22. Reverse Lunge to Kick
23. Isometric Lunge Hold
24. Lunge Pulses
25. Glute Bridge- 2 Leg Up 1 Leg Down
26. Single Leg Hip Thrust
27. Single Leg Glute Bridge Hold
28. Single Leg Bench Hip Thrust Hold
29. Balance Series
30. Standing Leg Extension
31. Single Leg Bridge- Pull In & Extend
32. Single Leg Bridge Kicks
33. Single Leg Bridge Circles
34. Single Leg Bridge- Hip Abductions
35. Diagonal Reach & Touch
36. Cossack Squat
37. Glute Bridge with Ball Squeeze Hold
38. Glute Bridge with Ball Squeeze Lifts
39. Lateral Lunge Slide
40. Hip Lifts on the Floor
You will get through this and if you stay consistent, follow along with your goals and make sure you are taking positive forward action each and everyday, you will be very far ahead of many athletes who have used this as a time to relax, and to take the foot off the gas.
As always, reach out if you have questions.
All Love!
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