Most leg exercises can be done without weights.
Even when weights are used, such as front and back squats with a barbell, these exercises should only be performed once the person is comfortable doing the movement without weights.
The legs muscles are the largest in the body, so bodyweight leg exercises should play a big role in any workout program.
Four leg workouts without weights (12 total exercises) are discussed below, with tips and instructions for each exercise.
Squat Workout
There are many variations of squats, which are easy to perform and improve your posture. They strengthen the quads, hamstrings, glutes, hips, core, and lower back.
Squats
Stand with the feet a bit wider than shoulder-width apart, with the toes pointed out slightly.
Push the hips back before lowering to activate the glutes and prevent the knees from coming past the toes. Instead of bending the knees, think of sitting back in a chair. Lower until the legs form a 90-degree angle, and push up through the heels.
The reps should be slow and controlled. Keep the back straight, the chest up, and look forward.
Sumo Squats
The form is the same as the above exercise, but the feet are wider apart. This targets the inner thighs. To maintain a flat back, it is important not to lean forward.
This exercise is a great way to increase flexibility. Practice holding the squat position with a wide stance to get comfortable in this stance.
Wall Sit
Place your back flat against a wall, move your feet forward, and lower into a squat position. The thighs should be parallel to the floor, with the knees directly above the ankles.
The arms can be raised in front or raised overhead. This is a great exercise for progression. Try to add an extra 10 seconds to your wall sit each week.
Lunge Workout
Lunges primarily target the quads, but they also tone the hamstrings and glutes.
Make lunges part of your flexibility training. Here are some exercises you can try.
Lunges
From a standing position, bring one foot far forward and lower straight down until both legs form a 90-degree angle.
Hold the bottom position for a second to activate the leg muscles. If the movement is too fast, the tendency is to not lower the legs far enough. It is important to keep the knee behind the toes to prevent placing stress on the knee.
The exercise can be performed by keeping one leg in front, or by doing forward lunges (step one foot forward) or reverse lunges (step one foot back).
Side Lunges
Stand with the feet shoulder-width apart, take a big step to the side with one foot, and lunge down.
The other leg is straight and the toes point forward. To improve balance, keep the leg straight as you return to the starting position.
It may be more difficult to lunge to a 90-degree angle in this position, but slow movements will make it easier. The exercise targets the inner thighs.
Walking Lunges
This exercise incorporates movement, making it great for cardio training and strength training. Take a big step forward, lunge, rise up, and then repeat on the other side.
The goal is not to go fast, but to perform proper lunges with forwarding movement. It is important not to lean forward with each lunge.
The back should remain flat to maintain good posture. For an added challenge, perform this exercise moving up a hill.
Resistance Band Workout
Resistance bands are an excellent alternative to weights. They are especially good for strengthening the legs and glutes.
The tension remains tight throughout the movements, forcing your muscles to work even harder. Start with lighter bands and progress to stronger ones.
Lateral Squat Walk
Place the resistance band around the ankles and lower into a squat.
Keep taking steps to the side while holding the squat position. Looking straight ahead and not down will help prevent a forward lean.
Keep the feet far apart throughout the exercise to keep the tension on the band tight, and make sure to take an equal number of steps in each direction.
Standing Lateral Kicks
With the feet shoulder-width apart and the band around either the ankles or legs, push one leg out to the side with the toes pointed forward.
The foot should hover just above the floor when returning to the starting position. Keep both legs fairly straight. Kick only far enough to feel a good stretch of the band.
Kicking too high will cause a lean to the side.
Standing Kickbacks
In the same position as above with the band around either the ankles or legs, push one leg back.
Kicking too high will cause a forward lean. The back should remain straight.
To keep the tension on the band tight, stop the forward movement when the toes come in line to about the heel of the other foot. The hands can be placed on the hips or on a wall for balance.
Leg and Core Workout
Incorporate exercises that strengthen both the legs and the core into a full-body workout. These exercises don’t require any equipment and they can be performed anywhere.
Flutter Kicks
Lie on your back, and raise your legs slightly off the floor. Kick your legs as fast as you can while maintaining control of the movement. Keep the legs straight, with the toes pointed straight up.
You’ll feel the burn in the quads, and also in the abs. The exercise can also be performed in a seated position by raising the legs and leaning back slightly.
Leg Raises
This exercise is great for toning the quads and increasing flexibility. It also strengthens the core. Lie on your back, and raise your legs up together in a slow and controlled movement.
Keep the legs straight and challenge yourself to raise them as high as you can. To force your leg muscles to work harder, don’t touch your feet on the floor on the way down.
V-Ups
This exercise combines a leg raise with an upper-body movement.
Lying on your back with your arms stretched back, raise your legs and reach for your toes. Then return to the starting position. The body forms a V-shape at the top position.
Don’t arch your back, and have a full range of motion with each rep.