Keep your torso stable throughout. Squeeze glutes and drive right leg forward to return to the starting position. Squat until your thighs are parallel to floor. Bend your knees until your thighs are parallel to the ground. You don't need a leg press machine or a stair climber or a squat bar to fire up those lower-body muscles. "You have your body all the time and it’s free to use, so you can do exercises anywhere and at anytime!" How to do it: Stand facing away from bench with one leg resting on it, laces down. Keeping your weight in your right heel, push out of heel to stand up and immediately step into a reverse lunge with right leg in the back. Another bonus of bodyweight moves? For optimal leg gains, try to incorporate all three types of training into your weekly routine. Keep chest up and focus on your hips breaking below your knee crease. Squeeze glutes and return to standing. Walking Single-Leg Straight-Leg Deadlift Reach Stand with your feet hip-width apart and your arms hanging to the side of your thighs. How-to: Stand with feet just outside hip width. Stuck indoors? Push your hips back and touch the floor with left hand. Muscles targeted: Glutes and hamstrings (Your calves, core and lower back muscles will also engage to keep proper form.). Compound exercises work multiple muscles at the same time, which saves time and burns more calories. Try to bend your knee to 90 degrees if you can. Muscles targeted: Quads, hamstrings, lower back, and core. Squeeze glutes and drive right leg forward to return to the starting position. Hinging at your hips, with a slight bend in left knee, push right foot back. It probably comes as no surprise that having strong legs can take you far. Step backwards with your left foot, landing on the ball of your foot and bending both knees to create two 90-degree angles. Stand with feet just outside hip width. Slowly lower your right leg out to the right side as far as you can while keeping your hips and lower back glued to the floor. Plus, they’re fantastic for mobility and stability. Forzaglia notes that these exercises target the major leg muscles in your glutes, hamstrings, and quads for a well-rounded leg workout. You don't need a leg press machine or a stair climber or a squat bar to fire up those lower-body muscles. If you have dumbbells or kettlebells, grab ’em. Forzaglia recommends doing a leg-focused routine two or three times per week to allow time for muscle recovery while continuing to build strength. Then return to the kneeling position. Hinge forward at your hips and sit your butt back into a squat. Focus on keeping hips and shoulders in one line. Lift your right leg up, keeping your thighs touching, and extend your leg up toward the ceiling. Keep your core tight as you lift your right heel as high as you can off the floor, balancing on the ball of your foot. For this workout you need only a resistance band. Even if you're not training for a race or working toward any other specific athletic goal, you need legs that are strong enough to literally carry you through life. Step your right leg diagonally behind your left leg and bend your knees to lower into a lunge. Tap your left foot on the bench, then swap legs and tap your right foot, quickly alternating sides. Push through your heels to lift your hips up while squeezing your glutes. Brace core, squeeze glutes, push into heels, and lift your hips until shoulders, hips, and knees are in a line. Exercising at home doesn’t have to sound like an elephant stampede. Doing leg exercises at home is probably a lot easier than you realize. Keep your back straight and chest lifted the entire time. Hold for three seconds, then lower the heel back down. The material on this site may not be reproduced, distributed, transmitted, cached or otherwise used, except with the prior written permission of Condé Nast. Stand with feet wider than shoulder-width apart, toes turned out, and hands on hips or in front of your chest. Bend knees slightly, and then hinge at your hips. Lie on one side with legs out straight and stacked on top of each other and your torso flat on the mat or propped up on your forearm. Ad Choices, 13 At-Home Leg Exercises That Require No Equipment. Lie on your back with knees bent and feet flat on the floor. Push through your left heel to stand and bring your right leg back to start. Repeat until reps are complete. Take a big step out to your right. Bend your right knee and push your butt back, keeping your left leg straight. Read more. How-to: Lie on your back with knees bent and feet flat on the floor. Bodyweight leg exercises are also valuable for learning proper form before you add weights to certain moves. It’s also helpful to check in with a certified fitness pro, especially if you’re new to the strength training game. © 2020 Greatist a Red Ventures Company. Reach your leg laterally from the midline of your body while keeping the opposite leg … Raise your left knee to hip level, toes pointed, hands on hips or behind your head (whatever keeps you stable). This full-body resistance band workout will target all your major muscle groups anywhere. Lift your right leg behind you. How-to: Place the band right below your knees. Go directly into another squat. This more advanced jumping version adds a cardiovascular and stability challenge. Keep chest up and focus on your hips breaking below your knee crease. Squat your hips back and keep chest up. Flex your back ankle and press your heel toward the wall behind you. Focus on keeping hips and shoulders in line with back heel. Forzaglia calls this the “any object” leg workout because, well, you can use just about any object that adds weight without compromising your form. Drive hips back and then down, as if sitting in a chair. Push into heels, squeeze glutes, and stand back up. Don’t sleep on bodyweight workouts — they can be just as effective at building muscle, strength, and endurance. Slowly lower your hips back to the floor. Flex your back ankle and press your heel toward the wall behind you. Stand with your feet slightly wider than hip-width apart. Keeping chest up and right shin vertical, push into right heel and step up onto the box. For a jumping lunge, explode up quickly from the bottom of the lunge, switching your feet in the air and controlling your landing. Any information published on this website or by this brand is not intended as a substitute for medical advice, and you should not take any action before consulting with a healthcare professional. Give them a try and embrace the burn. The Quiet Workout: A Killer Home Routine That Won’t Annoy Your Neighbors, Sweat It Out at Home: 11 Exercises That Work Every Part of Your Body, I Tried 6 Popular At-Home Workouts and This Is How It Went, 33 Resistance Band Exercises You Can Do Literally Anywhere. See a certified medical professional for diagnosis. Here’s the quiet workout you — and those around you — will love. How-to: Find a stool, bench, or box you can step on (the first step of a staircase can work, too, but will be a little short). Stand facing a bench or box (or a chair if that's all you have), hands on hips or by your sides. All rights reserved. Slowly lower your hips back to the floor. SELF may earn a portion of sales from products that are purchased through our site as part of our Affiliate Partnerships with retailers. Squat down with your standing leg until the knee of your trailing leg almost touches the floor. Brace core, squeeze glutes, push into heels, and lift your hips until shoulders, hips, and knees are in a line. No worries. How-to: Holding the weight or object in front of your chest, stand with feet just outside hip width. Amy is a freelance writer who covers health, fitness, outdoors, and travel. Hinging at your hips, with a slight bend in left knee, reach arms forward and push right foot back. Keeping your leg muscles strong is key to getting from point A to point B and busting out those killer dance moves you’ve been showing off at Club Quarantine. Here are the pro and cons. Maintain control as you return to the starting position. How-to: Hold the weight or object in front of your chest. Keeping feet outside your hips, step right foot out and then back in. Land back on the floor with soft knees. Muscles targeted: Glutes, hamstrings, hips, and core. Jump your feet back in and repeat the movement, touching the floor with right hand. The bodyweight leg exercises below will help you build strength while also prepping your body to do more complex moves with weights. Depending on your strength and ability level, you may be able to handle extra resistance with certain movements. Oh, and this list of 13 no-equipment leg exercises that you can do anywhere, anytime. While staying in a squat, lift both heels off the ground and hold for two seconds. SELF does not provide medical advice, diagnosis, or treatment. Squeeze your butt and keep your core tight as you stand. If not, grab some soup cans, a bottle of laundry detergent, or even a weighted backpack — get creative! Complete all reps on one side before switching legs. © 2020 Condé Nast. "Bodyweight exercises are realistic and functional, meaning that they help us strengthen our muscles that we use in our daily lives," Jess Sims, a NASM-certified personal trainer at the Fhitting Room and Shadowbox in New York City, tells SELF.