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3 Body weight Leg Exercises For Stronger, Leaner Legs

So many body weight health fanatics skip leg day prefer it was the plague.

In any case, you disguise them underneath your denims, proper? Who must work them out? Haha! Legs are clearly simply as vital to work out.

Fortunately, you should utilize body weight workouts to construct muscle and power in your legs.

Listed below are 3 body weight leg exercises that will help you construct stronger, leaner legs with out the necessity for weights. Say sure to leg day!

Body weight Leg Exercise 1: The Leg Homicide Exercise

bodyweight leg workout infographic

Right here’s a improbable body weight leg exercise that will help you construct power and lean muscle in your quads, hamstrings and glutes. In any case, nobody needs hen legs!

Should you don’t like hen legs then you’ll like this body weight exercise.

Should you like having hen legs, then that is your alternative to modifications your methods.

Utilizing body weight workouts is likely one of the best methods of burning out your legs.

Many weight lifters endure from the top-heavy syndrome.

Their higher physique is extraordinarily developed but their legs are little hen sticks.

Utilizing this twice every week will add some bulk to your decrease half and provide the means to leap over small houses and kick down locked doorways.

Okay, possibly not the final couple, however I haven’t executed this routine for years on finish so simply it’d simply be true, O ye of little religion!

Do that legs exercise and also you’ll positively be crying!

How To Carry out the Body weight Leg Exercise

For every train, do as many reps as you’ll be able to in 60 seconds then instantly transfer to the subsequent train.

When you end 1 spherical, relaxation for 30-40 seconds. Do 5 complete rounds.

You may obtain the body weight leg exercise coaching PDF at no cost by clicking right here. Print it out and test off the containers as you observe alongside.


bodyweight squats

Body weight Squats

It is a basic body weight train.

In all probability probably the most fundamental aside from the push-up. However I’d like to offer you some useful tricks to ensure you do it accurately.

Ideas: Preserve your ft parallel and ft hip-width aside or additional.

Now right here’s the KEY to this train.

Drive outward together with your knees.

Faux you’re carrying 300lbs in your shoulders and also you want a loopy quantity of help.

When your knees collapse inward it will increase your chance you’ll have an damage.

Regardless that calisthenics workouts don’t require weight, you must nonetheless shield your joints.

Think about driving your knees outward whereas performing this train.

front lunges bodyweight leg exercise

Entrance Lunges

That is one other train quite a lot of of us do improperly. Right here’s how one can do it. Step together with your left leg outward about 2 ft. Your left knee shouldn’t be additional than your left foot. It must also be aligned together with your left foot. So these are the 2 factors to this train. Preserve your knees away from going over your toes. And hold it in keeping with your foot. It will shield your knees.

Sumo Squats

One of many causes this leg exercise is so good is the distinctive calisthenic leg workouts a part of it.

Sumo squat is a kind of workouts.

It’s identical to the body weight squat however your ft shall be pointing outward and fairly a bit additional than hip-width aside.

Professional Tip: Similar to with the body weight squat, drive these knees outward.

Suppose outward = protects your knees! Inward = hurts your knees.

bulgarian split squats

Bulgarian Cut up Squats

That is a complicated model of a “cut up squat”.

It’s tougher.

Place your again leg on a bench, sofa, or secure chair.

Ensure your entrance leg is out far sufficient so your knee doesn’t go over your toes.

Preserve your again knee bent. Decrease till your entrance knee is about 90 levels.

Then drive by way of your heels upward till your entrance leg is straight. Similar to with all squats, drive that knee outward.


wall sits calisthenic leg exercises

Wall Sits

Right here’s the one isometric knee train within the exercise.

Preserve your knees bent at a 90 diploma angle the whole time.

If that’s too tough, then you can begin off together with your knees at a 45-degree angle.

If the 90 diploma angle is just too simple, choose up a weight and maintain it.

Professional Tip: Place an object like a foam curler and even your fists between your knees.

Squeeze your knees collectively towards the thing.

It will intensify the wall sit and have interaction your abductor leg muscle mass.

You are able to do the identical factor to your abductors (outer leg muscle mass) by putting your fingers on the outer portion of your knees.


Then press your knees outward towards your fingers.

Leg day will flip into crazy-intense day! Haha. You’ll thank me later. 😉


For additional flying distance, you’ll be able to maintain some dumbbells in your fingers whereas doing these workouts.

Additionally, you’ll be able to swap common squats with pistol squats.


5 rounds of 5 6o second units will not be trivial.

In case your degree of health is there but, you’ll be able to alter the set length.

The vital factor is to strive exhausting to stay to the length you select for all workouts.

Alright, not that you simply’ve completed studying, time to exercise these legs!

Should you’d like a further body weight leg exercise, right here’s one referred to as the Golden Body weight Leg Exercise.

Body weight Leg Exercise 2: The Elephants Leg Exercise

bodyweight leg workout 2

This body weight exercise is all about giving your legs the power of elephant legs (clearly a little bit of an exaggeration however your legs will really feel tremendous sturdy).

Elephant legs are stable tubes of pure muscle.

Properly, not pure muscle, there’s quite a lot of fats in there.

However for the needs of this leg exercise, we’re going to give attention to the muscle half.

Elephants can carry as much as 19840 lbs on high of their very own weight which may stand up to 14000 lbs.

We don’t promise you’ll get anyplace close to that form of power, however human legs can do some completely spectacular issues, and with sufficient apply, you may get there. Do that exercise in your subsequent body weight leg day!

Should you carry out these body weight workouts commonly, this may very well be step one to constructing “elephant-like” power!

Let’s get to it.


Do every train for the desired period of time, relaxation for 10 seconds, then transfer to the subsequent train.

When you end one spherical, relaxation for 1 minute. Do 4 rounds complete.


bodyweight squat

Body weight Squats

Alright, I defined fairly a bit how one can carry out Body weight Squats above.

Simply one other reminder right here to drive these knees outward, okay?

Preserve your again straight as you go down.

I like to put my fingers behind my head with my elbows flaring out.

You can even strive the Matt Furey Hindu Squat model the place you sweep your fingers towards the bottom with every rep

front lunges

Entrance Lunges

Step out together with your left knee in order that your knees aren’t over your toes.

Lunge down till your knees are at a 90-degree angle.

Step again to beginning place and repeat on the opposite facet.

wall sits

Wall Sits

This Wall Sits train is within the leg exercise above referred to as “Leg Homicide”.

Should you haven’t tried the superior wall sit variations then right here is your probability.

Press your knees towards your fists or exhausting object to work the adductors.

Press your knees towards your fingers on the outer portion of your knees to work your adductors.


As an alternative of standard squats, you are able to do pistol squats.


Be happy to not attain the desired quantity of seconds and reps, so long as you’re giving it your all.

Body weight Leg Exercise 3: Fast & Brutal 4 Minute Physique Weight Leg Exercise

This final physique weight leg exercise routine is designed to blast your legs and butt muscle mass in a really brief period of time.

Most individuals suppose that it’s worthwhile to spend hours in a gymnasium to get agency buns and toned, sculpted legs.

It is a fallacy.

You simply want a little bit of dedication and this exercise as your go-to information to attaining nice wanting legs.

The above video will information you thru every train within the leg exercise.

Ensure to note the shape that I present you within the video.

Each time you’re doing body weight leg workouts, it’s particularly vital to recollect to not let your knees go over your toes.

Some workouts will pressure this to occur however as a basic rule to any train, attempt to hold your knees both in line or on the within of your toes.

3 Causes This Physique Weight Leg Exercise Is So Good:

1. This Leg Exercise Incorporates Supersets

Supersets are once you do two or extra workouts in a row with little to no relaxation in between.

The concept it to completely fatigue the muscle from many alternative angles and never give it an opportunity to recuperate between units. So by the tip of it, you’re completely lifeless.

2. This Leg Exercise Incorporates Angular Coaching

Angular Coaching is once you goal one muscle group from a number of angles.

On this leg exercise, you can be adjusting your foot place a number of instances all through the exercise.

On this manner the emphasis shifts from one a part of the muscle to a different.

This fashion, you completely fatigue your whole leg and butt muscle mass in a brief period of time.

3. The Leg Exercise Incorporates The Precept of Slowness

Most individuals simply need to crank out reps throughout their physique weight leg exercise routines.

That is silly. It’s not about what number of reps you are able to do however the way you carry out the reps.

You need to be sluggish and deliberate in your exercises.

This exercise incorporates a deliberate 5 second up and 5 second down motion.

It’s a complete killer to your legs.

Workout routines In This Leg Exercise Routine

1. Elevated Stationary Lunge

The Elevated Stationary Lunge is probably the most tough body weight leg train on this routine.

It places nearly all the focus in your entrance leg and the truth that you’re doing the actions slowly helps to blast the leg muscle even additional.

Attempt to ensure that your knee will not be going over your toe throughout this train.

2. Stationary Lunge

Stationary Lunge is a superb body weight leg train for creating super power.

Together with the opposite workouts, this may completely fatigue your muscle mass to the max.

3. Slender Stationary Lunge

The Slender Stationary Lunge is exclusive however very efficient.

Principally, you progress your again leg up in order that your ft are comparatively shut collectively.

This positions the muscle mass otherwise that modifications the main focus in a different way.

Together with the opposite body weight leg workouts on this routine, this train is excessive.

4. Facet Lunge

The Facet Lunge is the ultimate train on this body weight leg exercise.

It once more modifications the place the exercise is focusing on in your butt or legs.

Hope you discover a body weight exercise right here that you simply love and do commonly.

Keep in mind that body weight workouts are wonderful at constructing power, burning fats and defending your joints so you’ll be able to keep match effectively into your later years.

Did you take pleasure in this body weight exercise? Listed below are extra you’ll be able to strive…

Physique Weight Leg Exercise Hyperlinks

Your basic cardio can also be vital to enhance. Listed below are 10 insanely efficient cardio exercises so that you can strive too.



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