No Equipment Leg Workout.

Your quadriceps, glutes and hamstrings are among the largest muscles of your body. Training them regularly is vital to total fitness and physique development. You do not, however, have to pile lots of weight on your back or wedge your way into an exercise machine to get a good leg workout. In this article, I’ll lay out a 6 exercise leg workout that you can do at home with nothing but your own bodyweight.

The Exercises

Squat Pulses
Muscles Worked: Quadriceps

1. Stand with your hips shoulder width apart and hands clasped together in front of your body.

2. Hinge your hips as you descend down into a parallel squat position.

3. From here, pulse up and down about six inches three times.

4. Push through your heels to come back to the start position.

Reverse Lunges
Muscles Worked: Hamstrings, Glutes

1. Stand with feet shoulder width apart and arms at your sides.

2. Take a large step backward with your left foot.

3. Drop your left knee as you lower down into a lunge position until your rear knee is about two inches from the floor.

4. Push through the front thigh to return to the start position.

Glute Bridge
Muscles Worked: Glutes

1. Lie on the floor on your back with your knees bent and arms on the floor at your sides.

2. Push your hips into the air as high as you can. Tense your glutes in the top position.

3. Hold for s 3 count.

4. Lower and repeat.

Donkey Kick
Muscles Worked: Hamstrings, Glutes

1. Get down on all fours, resting on your palms and your knees.

2. Maintain a neutral lower back as you kick your right leg back and up to full extension.

3. Lower your leg, keeping the knee off the floor and repeat.

4. Do the same number of reps on both sides.

Sumo Heel Raise
Muscles Worked: Calves, Quadriceps

1. Stand with your feet slightly wider than shoulder width. Place your hands together in front of your body.

2. Squat down to parallel.

3. Rise up on your toes to fully extend your calf muscles. Hol for a count of 2 seconds. 

4. Lower to the floor and repeat for the required rep count.

Wall Sit
Muscles Worked: Quadriceps

1. Stand with your back against a wall and feet about two feet out from it. 

2. Drop down to a sitting position so that your thighs are parallel to the floor. 

3. Hold this position for the required length of time, keeping your hands against the wall.

The Workout
Perform this workout as a circuit where you move from one exercise to the next without any rest. Perform each exercise for 30 seconds, moving at a moderate pace. Once you have completed all 6 exercises, rest for 60 seconds. Then go through the circuit again. Work up to completing 4 rounds of the circuit. 

Perform this leg workout every 3 days on alternate days (Mon, Wed, Fri or Tues, Thurs, Sat). On your off days, perform an upper body no weight workout involving exercises like push ups, reverse dips and inverted pull ups, using a similar circuit training format.