6 Best Bodyweight Leg Exercises (Build Strength and Muscle with ZERO Equipment)

Optimise your legs with zero equipment.

Use these 6 bodyweight leg exercises to build a strong and powerful lower body.

They have been selected by critical bench.

Best Bodyweight Leg Exercises

Legs-Workout-CrossFit-Athletes benefits of Nordic Curls Best Bodyweight Leg ExercisesSource: Photos Courtesy of CrossFit Inc

“Of course, working out with barbells and dumbbells is awesome but sometimes you can’t get to the gym. So here is a great alternative, a leg workout without weights. Do these 6 exercises for stronger legs!”

Training Your Legs

“To train your legs, you don’t need much but your training needs to focus on two elements: 1) leg-specific movements and 2) targeting all muscles in your legs. It really is that simple. However, there can be some challenges that you need to watch out for.”

“By far, the biggest myth holding you back is that squats, lunges and deadlifts are all that you need. They’re not. They’re great leg exercises but they aren’t complete.”

“In this video Coaches Brian Klepacki and Chris Wilson give you 6 bodyweight leg exercises you can do anywhere.”

Leg Workout

Here is the workout in order:

  1. Prisoner Squats
  2. In & Out Squat Jumps
  3. Bulgarian Split Squats
  4. Split Squat Jumps
  5. Calf Raises
  6. Lateral Lunges

“Use these exercises to successfully target your legs and adding strength, lean muscle, and endurance to your lower body.”

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Muscles of the Legs

The muscles of the leg are responsible for lifting, moving, and supporting the body.

These muscles are located in the lower extremity of the human body and include the quadriceps, hamstrings, medialis, and others.

Best Bodyweight Leg Exercises – Quads

The quadriceps is a group of four muscles that make up the front of your thigh.

leg press mistakesSource: Photo Courtesy of CrossFit Inc

It’s made up of the rectus femoris, vastus intermedius, vastus lateralis and vastus medialis. The rectus femoris is the only muscle in this group that crosses both the hip and knee joints, while all three other quads attach to your knee only.

Best Bodyweight Leg Exercises – Hamstrings

The hamstrings are the muscles in the back of your thigh. They run from the bottom of your pelvic bone to the knee and consist of three muscles: semimembranosus, semitendinosus, and biceps femoris.

These muscles help move your knees and hips backward as well as bend them forward at the hip joint. They also help with balance when you stand on one leg or walk up stairs or hills.


The medialis is a muscle of the thigh that is located in the upper part of the inner thigh. It forms part of the quadriceps femoris muscle group, which helps to straighten and extend your knee.

The medialis lies under your skin, but can be seen as it attaches to bone on either side of your body. It originates from two places:

  • Anteriorly, it originates from above and lateral to your greater trochanter (a bony enlargement on your hip).
  • Posteriorly, it originates from below and lateral to your lesser trochanter (a bony enlargement on your hip).

Calf Muscle

The calf muscle is made up of two muscles, the gastrocnemius and soleus. The gastrocnemius muscle (also known as the “calf muscle”) is responsible for plantar flexion of the foot. The gastrocnemius is a large, superficial muscle on each side of your lower leg that crosses over itself to form a “V” shape when viewed from above.

The soleus is a deeper, much smaller muscle located beneath the gastrocnemius and other superficial muscles in your lower leg. It’s responsible for plantar flexion of your ankle joint; however, it doesn’t cross over itself as much as its larger counterpart does during movement so you might not see it when looking at someone from above


The muscles of the legs are very important to our daily lives. Without them, we wouldn’t be able to walk, run or even stand up without falling over!

Add these effective bodyweight exercises for legs into your training.

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