Four Bodyweight Leg Workout Routines For Your Home Gym

bodyweight leg workout

With a regular bodyweight leg workout, you will: – Strengthen your entire core – Strengthen your lower back and abdominal muscles – Increase overall stamina – Increase your body’s cardiovascular efficiency – Increase muscle strength (without using weights) – And last but not least, it’s a great way to save time, effort and money. Most people spend most of their time in the gym, doing workouts that target major muscle groups one at a time. This is not only time-consuming but also potentially dangerous for your body, especially if you’re not following an exercise plan and you don’t know how much to expect or what to expect of your new workout experience.


A person sitting on a wooden surface

Deadlifts are one of the body weight leg workout with the greatest amount of muscle involvement. The key to Deadlifts is to keep your back straight and contract your hip muscles while raising your body from the floor. You’ll use your quadriceps, hamstrings, glutes, and calves to provide resistance on each hip as you raise yourself. To strengthen your quads, do deadlifts – Set the bar to about shoulder width, grab the bar with both hands, and stand against the bar with your feet hip distance apart.

Squat Jumps

A man sitting on a table

Squats are another advanced bodyweight leg workout routine. I recommend doing squats to build upper body strength because they require an intense stress on the front deltoid muscles. It takes a lot of years for muscle fibers to break down in order to create the long, skinny look we all strive for. Squat jumps are very intense because you’re using much heavier weights than you probably would on the treadmill and you’re using the entire body to propel yourself forward.

Hip Flexor Squats

The most important thing to know about hip flexors is that they are the core of your body. Most people ignore their hips entirely when they’re working out which makes them prone to injury and chronic overuse injuries. Most hip flexor injuries happen to athletes who neglect their hips. Hip flexor squats involve the quads, the lower back, abs, and glutes. The hip flexors are worked with proper form, whereas the quads and back muscles act as stabilizers to prevent knee and hip problems.

Basic Leg Press

This is my favorite bodyweight leg exercise for beginners because it works the quadriceps, the vastus lateralis, and the hamstring. Most people think of the big strong gluteus max as the main muscle used for squats but the hamstrings are responsible for a good portion of the squat movement. By strengthening your quads you’ll be able to lift more weight and move faster. If you don’t already have a solid foundation in your lifting technique, try doing squats with a bar and see how you respond. I highly recommend this exercise to anyone who needs to add upper body strength.

Calf Raises

Most people only think of calf raises when they’re doing squats. The technique for calf raises is exactly the same as for all other leg raises. You take a standing position and then bend your knees. Your hands should be on the floor about two feet apart from each other. You then raise your legs up in the air and return to the standing position. Repeat this pattern several times.


Lunges work out the vastus lateralis, internal oblique, gluteus max, Quadriceps, and hamstring. The reason that lunges are a great bodyweight leg workout is that it’s hard to go wrong with this rep range. The more sets you do with ten reps per set, the heavier your repetitions will get. So if you’re doing five sets of ten reps per workout, you can expect to do about six total reps for the entire workout.


Bodyweight or “bodyweight” leg workouts mainly train your quadriceps, hamstrings, calves, glutes, and trapezius muscles. A good bodyweight leg workout makes these muscle groups strong, increases core strength, and improves overall cardiovascular fitness. In this post, l breakdown the six most effective bodyweight leg workouts you can perform at home. For the beginners, I suggest doing deadlifts – 3 sets of 12 reps per leg.

Subscribe to our monthly Newsletter
Subscribe to our monthly Newsletter