3 bodyweight exercises to fire up your legs

Although lifting heavy weights is a very effective way to build muscular size and strength in your lower body, you can still build muscle using just your body weight.

Regularly performing strength-based bodyweight movements will improve not only your lower body strength but also your core strength and stability. It can also improve your overall health by improving your cardiovascular fitness and boosting your mental health.

If you’re not sure which bodyweight exercises are the most effective for working the muscles in your legs, we’ve got three movements for you to try.

Try building your endurance until you can perform each of these exercises for between eight and twelve reps for three or four sets. This will create a complete lower-body workout that you can do a couple of times a week for optimal results.

Bodyweight squats

Squats work your quads, hamstrings, glutes, hip abductors, and hip adductors. To perform bodyweight squats, start by standing with your feet shoulder-width apart. Drive your hips back as though you’re sitting on a chair and bend your knees.

Keep your spine neutral and your chin up as you descend into the squat. Stop at parallel or just below before coming back up to a standing position.

Bodyweight lunges

You can perform a variety of bodyweight lunges, including front lunges, reverse lunges, and side lunges. You can also do walking lunges if you have enough room to do so.

Start by standing tall. Step back, forward, or sideways with one foot, keeping the other foot flat on the floor. Lower to a position where you’re comfortable but still feel challenged before returning back to a standing position.

Drive through your heels throughout the movement to emphasize the activation of your glutes. You’ll also feel this exercise in your quads, hamstrings and calves.

Glute bridges

As their name suggests, glute bridges work your gluteal muscles. To perform this exercise, you’ll need a comfortable floor space.

Lie down with your back and feet flat on the floor and your knees bent. Drive your hips up towards the ceiling and squeeze your glutes. Pause for a second before lowering yourself back down to the floor and repeating the exercise for 10-15 reps.