Bodyweight Leg Exercises
Bodyweight Leg Exercises
Really target your lower body by adding in some of these bodyweight leg exercises alongside your barbell back squats.
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Box Jump
• Stand, facing a plyo jump box, with your feet hip width apart.
• Sit back into a partial squat, bracing your core and swinging your arms back.
• Jump, landing on top of the box with a soft bend in your knees.
• Stand up tall and then climb down.
TOP TIP: If you are new to box jumps, you should start with low plyo boxes.
Box Shuffle
• Stand parallel to the long side of a weight bench.
• Step your closest leg onto the bench and push yourself upwards.
• As your other leg reaches the pad, move the first leg off the other side.
WHY IT WORKS: The deep squat and fast speed target your glutes, quads, and cardiovascular system.
Broad Jump
• Stand with your feet wider than shoulder width apart.
• Quickly hinge back, loading your hips.
• Then jump as far forward as you can, landing heel-to-toe.
TOP TIP: Speed is paramount in this exercise. You should hinge and jump as quickly as possible.
Burpee Broad Jump
• Drop into a high plank.
• Lower your chest to the floor.
• Jump your feet towards your hands.
• Then jump as far forward as possible.
WHY IT WORKS: Combining a broad jump with a burpee and a weight vest will provide a full body conditioning workout.
Calf Raise
• Stand up straight.
• Raise yourself onto your tiptoes.
• Pause and lower back to the starting position.
LEVEL UP: Increase the load by holding dumbbells or wearing a weighted vest.
Calf Raise with External Rotation
• Stand on an exercise step. You should be balancing on the balls of your feet, with your heels close together.
• Holding a pair of lightweight dumbbells, let your heels sink towards the floor.
• Push through the balls of your feet to rise back up.
WHY IT WORKS: This calf raise variation will target the inside (medial) of your calf.
Calf Raise with Internal Rotation
• Balancing on the balls of your feet, stand on an exercise step. Your toes should be closer together than your heels.
• Holding some lighter dumbbells, let your heels dip below the top of the step.
• Push through the balls of your feet to complete one rep.
WHY IT WORKS: This calf raise variation will target the outside (lateral) portion of your calf.
Cossack Squat
• Get into a sumo stance, with your legs wide.
• Place your left heel on the ground, keeping your right foot firmly planted.
• Shift your weight onto your right leg.
• When you’ve reached the bottom of your squat depth, place both feet on the ground.
• Move your weight towards your left leg, lifting the toes of your right foot.
FORM TIP: You can also perform a Cossack squat by resting the foot on the inside edge, rather than on the heel.
Cyclist Squat
• Place your heels on a bumper plate, with your toes on the floor.
• Squat down, holding your arms in front of you for balance.
• Push back up to standing.
PROGRESSION: Hold a kettlebell in a goblet squat position to increase the burn.
Deficit Forward Lunge
• Stand on a bumper plate.
• Lunge forward, keeping your rear foot elevated.
• Return to standing and repeat with your other foot.
MULTIPLE MUSCLES: This exercise will target your hamstrings, quads, and glutes.
Depth Jump
• Stand on a plyo box.
• Step off the box and, the moment you land, jump up as high and as quickly as possible.
WHY IT WORKS: This plyometric exercise will increase your explosive reactions.
Drop Jump to Box Jump
• Set up two plyo boxes next to each other, leaving a wide gap between them.
• Step off the taller box and immediately jump onto the shorter box.
VARIATION: You can also perform this exercise by stepping off the shorter box and jumping onto the taller box.
Drop Landing
• Stand on a plyo box, hands on hips.
• Jump off the box, landing in a quarter squat position.
GET GOOD FORM: Both your feet should connect with the ground at the same time. Your heels should touch the ground before your toes.
Feet Elevated Burpee
• Drop into a squat and then into a high plank.
• Kick your feet back, landing on an exercise step.
• Perform a decline push up.
• Jump your feet off the step to return to the plank, then jump up in the air to complete one rep.
MULTIPLE MUSCLES: This burpee variation will target your legs, core, arms, and chest.
Fire Hydrant
• Begin on all fours.
• Keeping your other three limbs steady, lift one leg off the ground, aiming it diagonally away from you.
• Return to the start and repeat on the other side.
LEVEL UP: Increase the challenge by adding a resistance band above your knees.
Forward Leg Swing with Toe Touch
• Stand tall with your hands at your side.
• Swing your right leg to the sky, bringing your left fingers up towards your toes.
• Lower your limbs back to the start and repeat on the other side.
WHY IT WORKS: This cardio exercise will target your hips, keeping them limber.
Glute Bridge
• Lay on your back, with your feet flat on the floor.
• Lift your lower back, making sure your shoulders remain grounded.
• Hold the position for a few seconds before lowering.
VARIATION: You can increase the difficulty by placing your feet on an exercise step.
Gorilla Squat
• Begin in a sumo stance, with your feet wider than shoulder-width apart.
• Drop into a squat.
• Lean forward until you can hook your fingers under your shoes.
GET GOOD FORM: Create tension throughout your body. This will stop you tipping forward in the final step.
Hamstring Slide
• Lay on your back, feet pulled under your knees, with a core slider under each foot.
• Send your hips to the sky.
• Slide your feet out as far as possible, not letting your glutes touch the floor.
• One you can go no further, slide your feet back up your body.
WHY IT WORKS: This is a great knee dominant hamstring exercise.
High Knee
• Place your left foot on an exercise step.
• Lift your right knee off the floor and send it as high as possible.
• When your right foot returns to the floor, switch feet on the exercise step, alternating the move each rep.
REGRESSION: If you find balancing on the exercise step difficult, you can perform the high knee exercise standing on the floor.
Jump Over Bar Burpee
• Load a barbell with a weight plates and stand parallel to it.
• Begin performing a burpee; dropping into a squat, kicking your feet into a plank, doing a push-up, and getting back into a squat.
• Instead of jumping straight up, laterally jump over the barbell.
• Repeat on the other side for as many reps as possible.
WHY IT WORKS: The burpee promotes strength and cardio. Adding the bar jump increases coordination and agility.
Lateral Lunge
• Stand with your legs wide apart.
• Squat over to the left side, keeping your right leg straight.
• Push through your left heel to return to the start, and repeat on the opposite side.
PROGRESSION: Hold a kettlebell or dumbbell in a goblet squat position.
Narrow Stance Wall Sit
• Stand with your back against a wall and your knees and ankles together.
• Slide your back down the wall, keeping your feet planted, until your knees are at a 90-degree angle.
• Hold for as long as possible.
MULTIPLE MUSCLES: This wall sit variation will target your glutes and hamstrings.
Pistol Squat
• Shift your weight onto your right foot and extend your left leg straight in front of your body.
• Squat as low as possible, keeping your right heel planted.
• Push through the right heel until you are standing up, never letting the left foot touch the floor.
• Swap sides and repeat.
REGRESSION: You can practice this movement by performing single leg squats to a plyo box.
Plyo Box Burpee
• From a standing start, drop into a squat.
• Kick your feet back into a plank and perform a push up.
• Jump both feet onto a plyo box.
• Step off and begin again.
WHY IT WORKS: Adding a plyometric jump onto a burpee makes this a more leg focused exercise.
Pogo Hop
• Stand tall, hands on your hips and the weight on the balls of your feet.
• Hop up and down, keeping your knees stiff and spending minimal time touching the floor.
TOP TIP: Imagine you are skipping without the skipping rope.
Running
• With your head up and your shoulders relaxed, run forwards.
PROGRESSION: Turn this cardio exercise into a conditioning exercise by wearing a tactical weight vest.
Single Leg Deadlift
• Stand tall, feet together.
• Lean forward, sending one leg behind you as you descend. Keep your back straight.
• As you rise up, bring the leg forward, reset, and repeat on the other side.
TOP TIP: Some people find crossing their arms helpful for balance. Others find grabbing an invisible barbell useful.
Single Leg Glute Bridge
• Lay on your back, with your left foot on an exercise step and your right foot pointed to the ceiling.
• Lift your hips off the floor.
• Slowly pulse for the desired amount of reps before lowering and switching legs.
REGRESSION: You can also perform single leg glute bridges on the ground.
Single Leg Squat to Box
• Stand in front of a plyo jump box.
• Lift your left leg into the air and squat down until you’re sitting.
• Keeping your left leg raised, push through your right foot to stand up.
• Swap legs and repeat.
TOP TIP: Start with a tall plyo box and reduce the height as your skills progress.
Skater Squat
• Place a drop pad or low plyo box behind you.
• Raise your rear leg so it is hovering over the pad.
• Squat until your back knee touches the pad.
• Drive the floor away with your front foot to reverse the movement.
WHY IT WORKS: The skater squat provides high levels of hip flexion.
Snap Down
• Stand on your tiptoes, holding your hands to the sky.
• Snap down to a quarter squat position, as explosively as possible.
TOP TIP: Imagine you’re attacking the floor with your feet.
Speed Rope
• Stand tall, holding a speed rope in both hands. The rope should be on the floor behind your ankles.
• Bring the rope over your body and jump over it before it reaches your toes.
• Repeat for as many reps as possible.
WHY IT WORKS: The speed rope is a great cardiovascular warmup that will also target the muscles of your legs.
From: 12 Best Jump Rope Exercises for a Beginner Cardio Workout
Split Squat
• Start in a split stance position, your feet wide apart.
• Bend your knees until your back knee is close to the floor.
• Push through your front heel to stand back up.
GET GOOD FORM: Keep your torso as upright as possible throughout.
Squat
• Stand tall, with your feet shoulder width apart and turned outwards.
• Sending your hips backwards, lower your upper body towards the ground.
• Push through your heels to rise up.
WHY IT WORKS: Squatting is one of the fundamental exercise movements. Master the bodyweight squat before progressing to a barbell back squat.
Toe Tap
• Stand facing an exercise step or plyo box.
• Lift your right foot and tap the top of the box with your toes.
• As your right foot comes back to the floor, your left foot should be heading up to tap the box.
GET GOOD FORM: This exercise is all about speed. Your feet should never be on the floor at the same time.
Tuck Jump
• Stand tall and jump as high as you can.
• As you rise, tuck your knees into your chest before unravelling to land.
TOP TIP: Avoid travelling forwards. Try to land in the same place you jumped from.
Up and Down
• Stand in front of an exercise step.
• Squat down and place both hands on the platform.
• Jump your legs back into a plank before jumping them forwards and standing up.
WHY IT WORKS: This exercise is a great regression of a burpee, letting you perfect part of that movement.
Wall Sit
• Stand with your back flat against a wall and legs shoulder width apart.
• Slide down the wall until your knees are at a 90-degree angle.
• Hold this position as long as you can.
VARIATION: Check out the blog below for 11 more ways to perform a wall sit.
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