Sporting strong legs that are perfect in shape have become an overreaching ambition for many. Can’t commit to going to the gym but still ache for strong and muscular looking legs? Than this, no weight leg workout will be perfect for you.
Even now that we have access to so many leg machines, squat bars, and other gym equipment, many are still griping about expensive gym training costs or the lack of exercise time due to hectic schedules. With no weight leg workouts, though, these are practically some of the most productive moves for your lower body that won’t cost you anything.
If your legs don’t look the way you feel they should, than here are some possible issues that you should deal with:
- You don’t have discipline and you’re not willing to put in the hard work.
- You’re sensitive to pain or have low pain tolerance.
- You haven’t thought over the possibility that people want to catch sight of legs and bums as much as they love poring over big biceps.
Now keep this in mind: You (and just about anyone else) can fine-tune your legs and glutes if you’re a hundred percent committed to this goal.
Check Out These Articles
- A Unique But Effective Muscle Mass Program
- The Ultimate Muscle Building Workouts
- The 12 Best Quad Exercises For Women
What You Should Know…
I have trained people who had gotten so caught up with the “leg day” hype that they always think it’s important to spend hours and hours in a squat rack so that they can say to themselves it’s been an awesome leg day.
This shouldn’t always be the case. Loaded deadlifts and squats are a crucial component of a strength training regimen. However, these aren’t the only exercises you can do for a strong set of legs and glutes.
Fortunately, you can always rely on your bodyweight (and some grit and self-discipline) so you can crush your goals. Performing no-weight leg exercises will still give your lower body the work it needs, especially if you increase the volume on your sets for some time, rather than just with short reps.
You can build incredible legs and glutes if and only if you make it a priority. If you give your leg development a sense of urgency, then you’ll simply enjoy training hard.
If the reason you’re not into leg workouts is that you’ve injured your knees before or have maybe recently experienced back problems, then there’s always low-impact bodyweight leg workouts you can perform.
In this article, I’m going to show you effective, straightforward strategies that can give you a powerful set of quads, hamstrings, and glutes. You can keep them as solid as you want them to be without having to use gym equipment.
No Weight Leg Workout for 8 Weeks
If you engage in this bodyweight leg workout, you have to finish it in 8 weeks. Typically, if you’re doing weights, you increase the weight as you progress. For the following program, you have to increase the reps for every session.
Here’s how you can carry out this no-weights workout day:
- You can have it as a second option during your training week, which means you perform it a couple of days after a traditional leg workout.
- You can divide this into two days during the week. For example, you can carry out the quad-focused workouts on one day and then the hamstring and glute-focused exercises on the other day. It’s a versatile program so you definitely have a say on how to draw things up.
The Core Movement- The Walking Lunge
This program is just hammered out on one crucial movement, and that’s the walking lunge. It’s one of the most overlooked exercises you can ever do for your legs and glutes.
There are only very few movements that are as effective as the walking lunge in boosting the quads, hamstrings, and glutes.
When it comes to both mobility and flexibility, the walking lunge does it all.
Good mobility means you can perform movements actively and freely through a range of motion. Especially when done with larger steps, the walking lunge push for your hips, hamstrings, and ankles’ mobility. This bodyweight leg movement is not only a quad killer but also hits your hams and glutes hard.
As you take more steps, you increase the range of motion that’s needed by your hips, knees, and ankles. As the range of motion increases, you allow your hips to attain mobility and control without feeling pain.
The walking lunge also calls for flexibility in your hips, knees, and ankles so you can perform this exercise efficiently. This will affect how deep you can go as you settle into the lunge.
Also, it’s not always about mobility and flexibility. It’s also about how strong you are to maintain proper form and position in a lunge.
It’s what I appreciate the most about the lunge. It’s one of the most effective exercises you can do because it points out issues in your body. It will tell you if you need to be more flexible or to get stronger so you’ll understand and address these imbalances.
Check Out This Article
The No-Weight Leg Workout
You’ll begin every workout with the walking lunge as it focuses on the quads, hamstrings, and glutes. Even if you decide on my second option with which to split up into a quad-focused day and a hamstring/glute-focused day, you’ll still go into lunges.
Remember, these are bodyweight leg exercises, which means you’re literally using your bodyweight.
Now for the rep and set scheme, use the total-rep training method. Keep doing the lunges until you finish all the reps. Take quick breaks as much as you need.
When counting the reps for walking lunges, one left leg lunge is NOT equal to one rep nor does one right leg lunge count as one. Do one left, then do one right. That counts as one rep.
If you see yourself in the beginner and intermediate phases, you can’t expect yourself to be completing hundreds of lunges per set on your first day. That’s why you should divide this core movement into two phases. We’ll call it a beginner to intermediate phase, and then an advanced phase.
Sets and Reps
Beginner and Intermediate Phase
- 50 lunges for week 1
- 75 lunges for week 2
- 100 lunges for week 3
- 125 lunges for week 4
- 150 lunges for week 5
- 200 lunges for week 6
- 225 lunges for week 7
- 250 lunges for week 8
- 300 lunges for week 1
- 325 lunges for week 2
- 350 lunges for week 3
- 375 lunges for week 4
- 400 lunges for week 5
- 425 lunges for week 6
- 450 lunges for week 7
- 500 lunges for week 8
Bodyweight Leg Extension (For Beginner and Intermediate Phase)
This particular exercise is only for you if in the beginner and intermediate phases. If you’re on the advanced level, check out the next exercise.
If you’ve just started with your lifting journey or have been in it for a while now, this exercise will give you lots of benefits.
Aside from putting your quads in an excellent stretch, you’re able to find the perfect range of motion to suit you.
Plus, it’s easy on your knees. Once you’ve perfected this bodyweight leg exercise, you can move forward with the highly popular sissy squats.
The most important move is to press your shins onto the floor. This will push back your upper body into the starting position. As you keep your torso straight, this becomes the resisting factor. If you lean forward, you’re actually giving in. This will reduce the resistance which, in turn, makes the routine less effective.
Sets and Reps
Perform 4 sets of reps, as many as you can. Then every week, set a goal to try and go beyond this total rep count.
Sissy Squat (Advanced Phase)
Now that you’ve entered the advanced phase, it’s time that you get to know this top quad-building exercise of the pros.
The sissy squat is an impressive exercise to build quads. You can even work on your hips and strengthen your core with it, so I wouldn’t say no to the sissy squat.
As one of the best no weight leg exercises for quads, it will require you to lock your feet in a fixed position as you lean right back. Now that there’s tension on your thighs, you have to bring yourself up once more.
Many have complained about how a sissy squat can damage the knees but have you really thought about why it hurts? It’s probably because your VMO (it’s one of your four quad muscles) isn’t strong enough and can’t take the tension of this exercise.
I know most guys with strong VMO development thoroughly enjoy sissy squats because their strong, powerful muscles are capable of easing the pain. Undoubtedly, their quads had been fully developed, thanks to a wide range of motion in quad-focused movements.
Similarly, the sissy squat unloads your posterior chain and transfers this body weight completely to your quads. That’s why it’s called a quad-focused movement.
Sets and Reps
Again, you should perform 4 sets of reps, as many as you can. Try to go beyond this total rep count every week.
Swiss Ball Leg Curl
As this is an extra challenging bodyweight leg exercise, expect to fatigue your hamstrings with some powerful hip thrusts on the ball. You’ll finish this off with some hamstring curls. You’ll certainly feel the burns on your glutes as well.
Try making a video out of this and pay close attention to how your hips move. Your hips should remain at a high level as you perform the exercise. It’s how you place your hamstrings in a fully shortened position and will help you know how strong or weak these muscles are.
If your hips are always staying low, that means your hamstrings aren’t that strong. This is another exercise with which you can perform as many reps as possible.
Sets and Reps
Perform 6 sets and do as many reps as you can every time. For 2 seconds, you have to retain the contracted position.
Straight Fire Glute Raise
While I did emphasize these will all be bodyweight exercises, you’d need a barbell and weights for this movement but only to anchor you down.
This exercise is absolutely incredible considering you can do many things with this glute raise for both your hamstrings and glutes.
You can perform the straight fire glute raise by first putting your toes in a pointed-out position. This allows for external hip rotation and, in turn, a full glute contraction.
Your glutes should maintain an isometric contraction the entire time because you need to perform and transfer the hip extension into the bench so you can hold yourself there. With the pronation in your toes along with the isometric hip extension, this ensures really strong glute contractions.
You’re also able to work on your hamstrings that are in constant pressure during every rep as you keep your knees in a flexed position. With your feet being pushed to the bar, your hamstrings continue to work without any rest at all.
Sets and Reps
You should carry out 4 sets and perform as many reps as you can every time. Again, you should try to go beyond the total number of reps you perform in every workout.
What to Do If I Have Knee Pain?
Even if it’s a no weight leg workout, the walking lunge or just about any form of forward lunge may, at times, bring your knees pain. The working leg absorbs the impact on every rep.
If your VMO isn’t strong enough or you just have some knee problems, the best thing you can do is to begin by doing a reverse lunge. With this movement, your working leg remains static while you use your non-working leg to step behind you. It doesn’t take much to observe that there’s zero impact that occurs on your working leg.
However, the reverse lunge is just a preparatory exercise. Walking or forward lunges are more recommendable as you have to develop an awareness of your foot placement. They also let you know about how your lower extremities are doing.
You may have tight hip flexors and/or weak glutes if you experience the following:
- Your foot always lands in a position with which the toes are always inwards (supinated position)
- You have a difficult time doing deep squats or experience valgus when you attempt to.
One of the best ways with which unilateral leg work like lunges strengthen the body is that your non-working leg allows the hip flexor to stretch while causing the glutes to keep the pelvis stable. There’s just so much ground to cover.
For the most part, if you experience knee pain, try spending a couple of weeks with reverse lunges only. Go for 5 sets of 10, and then observe how your affected knee/s feel as you try the walking lunge.
My Final Thoughts
With this no weight leg workout, you can establish a foundation of strength for the muscles in your legs. Your quads, hamstrings, and glutes will thank you for these big burns. With a full range of motion, you get to build and apply real-world mobility and strength.
These aren’t the only perks of incorporating bodyweight leg exercises into your training regimen. You can practically do these workouts anywhere, like your living room, office space, or the local park. As long as you have ample space, like 2 meters of floor space, you’re good to go. You won’t have any excuses left!
This workout is the ultimate lower body burner as you master your bodyweight to build stronger, more stable legs.
Some More Articles You May Like
- The Ultimate Full Body Home Workout For Beginners
- The Ultimate Bodyweight HIIT Workout To Burning Fat Fast
- The Best Bodyweight Exercises For Men And Women
I HOPE YOU ENJOYED READING THIS ARTICLE. TO KEEP IT CLOSE TO YOU JUST SAVE THIS PIN TO ONE OF YOUR WORKOUT BOARDS
Hi, I’m David and I believe absolutely anyone can achieve the body of their dreams. I’m a qualified health and fitness coach and have been helping clients achieve their dream bodies for 15 years. Whether you are looking to get beach body ready, compete in a bodybuilding show or simply to improve your confidence and wellbeing, I can help.