If bodyweight leg exercises have a disadvantage, it is that they are often quite easy. Lower your butt back down to the floor and repeat.

Drive your hips into the floor and push your hips up until they form a straight line with your shoulders and heels.Lie on your back with your legs bent and feet flat, heels about 6-12 inches away from your butt.It’s also the easiest exercise in the workout but, after everything you’ve just done, that’s no bad thing! Your final exercise emphasizes your glutes and hamstrings. Contract your quads, push your feet and shins into the floor, and return to the upright position.Without bending your hips, bend your knees and sway backward, using your quads to control your descent.Kneel on the floor with your body and thighs vertical.The leg extension machine is a popular gym staple, but you can do something very similar using nothing more than your body weight and a folded towel or exercise mat. Keep alternating legs for the duration of your set.Do another rep but, this time, lead with the opposite leg.Step forward and back up into the starting position.Keep your front shin vertical, so your knee stays behind your toes. Take a large step backward, bend your legs, and lower your rearmost knee down to within an inch of the floor.Stand with your feet together, arms by your sides.Working one leg at a time, this is a good exercise for identifying and fixing left-to-right strength imbalances. Reverse lunges work all of your major leg muscles with an emphasis on your glutes and hamstrings. Try to minimize ground contact time between jumps by imagining the floor is hot.Land on slightly bent knees to absorb the shock of landing and then descend into another rep.Bend your knees, squat down, and then jump up into the air as high as you can.Stand with your feet shoulder-width apart.

Wear supportive, cushioned shoes for this exercise to protect your feet, ankles, and knees. It’s also an excellent fat-burning and cardiovascular conditioning exercise. This explosive exercise works every muscle in your legs. Guide: Simple Guide To Tabata (High-Intensity Interval Training) Squats jumps This lower body workout uses nothing but bodyweight exercises and is over and done in under 20 minutes.ĭo eight sets of 20 seconds work, 10 seconds recovery, of each of the following exercises: Usually associated with cardio training, you can also use Tabatas to challenge and develop your muscles, and they are especially useful for leg training. Tabatas involve doing intervals of 20 seconds, interspersed with 10-second recoveries, repeated eight times to total four minutes. Here are FIVE great at-home workouts that will tone, strengthen, and sculpt your lower body without needing a gym. Does that mean you can’t build your quads, hamstrings, and glutes at home? Absolutely not! What do barbell squats, deadlifts, leg extensions, and leg presses have in common? They are all exercises that you can only really do in a well-equipped gym.

Leg workouts at home