Not everyone can afford a gym membership; for that matter, even people who have a gym membership may not be able to go to the gym for a solid leg workout day for one reason or another. Below are some great lower-body workouts that people can do using only their body weight. These workouts come in handy when you do not have any equipment to work with. They are also great for when you are camping or traveling and still want to stick to a schedule involving lower-body workouts.
Single-Leg RDLs
One lower-body bodyweight exercise that I always do when I cannot get to the gym or use my home gym, such as when I am camping or staying at a hotel with no gym option, is single-leg RDLs. Below is a video showing an example of what I am talking about. The only thing that I would add to the video is that you can bend your standing leg a bit to put more emphasis on your glute versus your hamstring or keep your standing leg straighter to put more emphasis on your hamstring.
If single-leg RDLs are too challenging, you can always do them using both legs with both feet on the ground until you get enough lower-body strength to do them on one leg. Do 3-4 sets on each leg of however many reps you deem appropriate for your fitness level.
Single-Leg Hip Thrusts
Hip thrusts are a great way to work your glutes, even without using weights. It will require the use of a chair, bench, stool, or ottoman to brace yourself. If you really want to work your butt cheeks, you do them using only one leg, but if that is too much for one reason or another, you can always do them using both legs with both feet planted on the ground. Do 3-4 sets on each leg of however many reps you deem appropriate for your fitness level. Below is a video demonstrating how to do a single-leg hip thrust.
Glute Bridges
If you do not have access to a bench or chair or something similar, or if you just want to work out your cheeks even more, glute bridges are a great option. It is a similar motion as the hip thrust, but instead of your back and shoulders being braced on something, you leave them on the ground. Squeeze your glutes while thrusting upward to further workout the muscle fibers. Below is a video of what I am talking about. Do 3-4 sets on each leg of however many reps you deem appropriate for your fitness level.
Kickbacks
Kickbacks are yet another way to work your glutes using only your bodyweight. Below is a video of what I am talking about. Do 3-4 sets on each leg of however many reps you deem appropriate for your fitness level.
Lunges
Lunges, both forward and reverse lunges, are great compound movements that work your glutes, hamstrings, and quads. Sometimes I do them standing in place and switching legs with each rep, and sometimes I do ‘walking/marching lunges’ where I just keep moving forward with each lunge depending on how much space I have. Do 3-4 sets on each leg of however many reps you deem appropriate for your fitness level. Below is a video example of how to do lunges.
Standard Squats
Squats using only your body weight, or ‘air squats’ as I call them, is another compound exercise that works the glutes, hamstrings, and quads. Squats typically work your quads the most, but if you flex your glutes and hamstrings during the squat, it will place more emphasis on those muscle groups to some degree. In addition to doing squats with your feet shoulder-width apart, you can also spread your feet apart and do ‘sumo squats’ to place more focus on your inner thighs. Do 3-4 sets on each leg of however many reps you deem appropriate for your fitness level. Below is a video about doing squats without weights.
Bulgarian/Split Squats
If you are feeling particularly bold and frisky, I recommend doing Bulgarian squats, sometimes referred to as ‘split squats.’ This involves placing one leg behind you to support it, and basically doing a squat motion using only one leg. I find that in addition to working the quads, and to some degree the hamstrings, it really places increased focus on your glutes. It takes a bit of balance, so only do it if you are able to. Do 3-4 sets on each leg of however many reps you deem appropriate for your fitness level. Below is a video example of how to do it.
Calf Raises
Working out your calves using only your bodyweight may be the most straightforward workout of them all on this list. You can do it either standing flat footed on the ground and raising your body up on your toes, or you can stand on a ledge of some sort. You can do them using both of your legs or you can do them one leg at a time. Additionally, you can point your toe straight ahead, or a bit inward, or a bit outward to place the emphasis on different parts of your calf muscles. Below is a video containing a full workout for your calves. While one set does include putting a weight on your legs, you don’t have to use a weight for it to still be beneficial. Do part or all of the workout to help build your calf muscles.
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