Bodyweight Leg Exercises

82 exercises, from popular compound lifts to isolation work. Each one has step-by-step technique, a muscle map and alternatives.

Equipment

All Dumbbell Barbell Bodyweight Kettlebell Resistance Band Cable Machine Smith Machine Foam Roller

Vastus lateralisVastus medialisRectus femoris

Timed Mountain Climbers

Bodyweight

Lower absRectus femoris

Single Leg Glute Bridge

Bodyweight

Gluteus maximus

Bodyweight Walking Lunge

Bodyweight

Gluteus maximusVastus lateralis

Freehand Jump Squat

Bodyweight

Vastus lateralisVastus medialisGluteus maximus

Lower absRectus femoris

Star Jump

Bodyweight

Vastus lateralisGluteus maximus

World's Greatest Stretch

Alternate Leg Diagonal Bound

Bodyweight

Vastus lateralisVastus medialis

Bench Jump

Bodyweight

Vastus lateralisVastus medialis

Double Leg Butt Kick

Bodyweight

Vastus lateralisVastus medialisBiceps femoris

Fast Skipping

Bodyweight

Vastus lateralisVastus medialisMedial gastrocnemius

Vastus lateralisVastus medialisGluteus maximus

Groin and Back Stretch

Iron Crosses (stretch)

Vastus lateralisGluteus maximusMedial gastrocnemius

Lateral Bound

Bodyweight

Adductors

Linear 3-Part Start Technique

Bodyweight

Biceps femoris

Linear Acceleration Wall Drill

Natural Glute Ham Raise

Vastus lateralisVastus medialisGluteus maximus

Scissors Jump

Bodyweight

Vastus lateralisVastus medialisGluteus maximus

Side Standing Long Jump

Bodyweight

Vastus lateralisVastus medialisGluteus maximus

Single Leg Butt Kick

Bodyweight

Vastus lateralisVastus medialisBiceps femoris

Sit Squats

Bodyweight

Vastus medialisVastus lateralisGluteus maximus

Split Jump

Bodyweight

Vastus lateralisVastus medialisGluteus maximus

Vastus lateralisVastus medialisGluteus maximus

Step-up with Knee Raise

All Fours Quad Stretch

Floor Glute-Ham Raise

Leg-Up Hamstring Stretch

Lying Prone Quadriceps

Bodyweight

Rectus femoris

On Your Side Quad Stretch

Prone Manual Hamstring

Seated Floor Hamstring Stretch

Side Lying Groin Stretch

Trail Running/Walking

Bodyweight

Vastus lateralisVastus medialisRectus femoris

Bench Reverse Hyperextension

Rectus femorisVastus medialis

Feet-Elevated Glute Bridge

Side Bridge Hip Abduction

Bodyweight

Abductors

Programs with these exercises

At-Home Glute Workout (No Equipment)

Bridges, lunges, kickbacks and leg raises: everything to load the gluteus maximus and medius at home, three times a week.

Beginner · 3 times a week · Home No-Equipment Full Body Home Workout

Three bodyweight sessions a week: squats, push-ups, lunges, bridges, supermans and planks.

Beginner · 3 times a week · Home Fat-Burning HIIT Workout at Home

A 25-minute no-equipment interval circuit: burpees, jumps, mountain climbers and planks — high heart rate, every muscle working.

Intermediate · 3 times a week · Home Daily Stretching and Mobility Routine

15 minutes of full-body stretching: back, hips, hamstrings, shoulders and calves. In the morning or after training.

Beginner · 7 times a week · Home