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Exercises

Bodyweight leg exercises

Bodyweight leg exercises, from the easiest version to the hardest. Everything here uses your own body as the load, with at most a floor, a wall or a sturdy step.

79 moves76 with 3D demosBeginner 30Intermediate 29Advanced 20

Beginner bodyweight leg exercises 30

Ankle bounces (mini pogo) demonstrated on the 3D figure3D demoAnkle bounces (mini pogo)Beginner · No equipmentBodyweight squat demonstrated on the 3D figure3D demoBodyweight squatBeginner · No equipmentClamshell demonstrated on the 3D figure3D demoClamshellBeginner · No equipmentGlute bridge demonstrated on the 3D figure3D demoGlute bridgeBeginner · No equipmentGlute kickback (quadruped hip extension) demonstrated on the 3D figure3D demoGlute kickback (quadruped hip extension)Beginner · No equipmentHip-hinge practice demonstrated on the 3D figure3D demoHip-hinge practiceBeginner · No equipmentJumping jack demonstrated on the 3D figure3D demoJumping jackBeginner · No equipmentQuad set (static quads) demonstrated on the 3D figure3D demoQuad set (static quads)Beginner · No equipmentSeated bent-knee calf raise (soleus raise) demonstrated on the 3D figure3D demoSeated bent-knee calf raise (soleus raise)Beginner · A bench or boxSide-lying leg raise demonstrated on the 3D figure3D demoSide-lying leg raiseBeginner · No equipmentSingle-leg stand demonstrated on the 3D figure3D demoSingle-leg standBeginner · A wallSit to stand from a chair demonstrated on the 3D figure3D demoSit to stand from a chairBeginner · A bench or box

Intermediate bodyweight leg exercises 29

Back extension off a flat bench demonstrated on the 3D figure3D demoBack extension off a flat benchIntermediate · A bench or boxBack extension on a 45-degree bench demonstrated on the 3D figure3D demoBack extension on a 45-degree benchIntermediate · A bench or boxBox drop landing demonstrated on the 3D figure3D demoBox drop landingIntermediate · A stepBox jump demonstrated on the 3D figure3D demoBox jumpIntermediate · A bench or boxBox push-off jump demonstrated on the 3D figure3D demoBox push-off jumpIntermediate · A stepDeep squat hold demonstrated on the 3D figure3D demoDeep squat holdIntermediate · No equipmentEccentric heel drop demonstrated on the 3D figure3D demoEccentric heel dropIntermediate · A stepHeel-elevated deep squat (slant board squat) demonstrated on the 3D figure3D demoHeel-elevated deep squat (slant board squat)Intermediate · A stepJump squat demonstrated on the 3D figure3D demoJump squatIntermediate · No equipmentPatrick step-down demonstrated on the 3D figure3D demoPatrick step-downIntermediate · A stepPogo hops demonstrated on the 3D figure3D demoPogo hopsIntermediate · No equipmentRear-foot-elevated split squat (Bulgarian split squat) demonstrated on the 3D figure3D demoRear-foot-elevated split squat (Bulgarian split squat)Intermediate · A bench or box

Advanced bodyweight leg exercises 20

Alternate-leg bounding demonstrated on the 3D figure3D demoAlternate-leg boundingAdvanced · No equipmentATG split squat demonstrated on the 3D figure3D demoATG split squatAdvanced · No equipmentBurpee demonstrated on the 3D figure3D demoBurpeeAdvanced · No equipmentCopenhagen plank demonstrated on the 3D figure3D demoCopenhagen plankAdvanced · A bench or boxDepth jump demonstrated on the 3D figure3D demoDepth jumpAdvanced · A stepDepth jump to a second box demonstrated on the 3D figure3D demoDepth jump to a second boxAdvanced · A stepDiagonal bounds demonstrated on the 3D figure3D demoDiagonal boundsAdvanced · No equipmentHill sprints demonstrated on the 3D figure3D demoHill sprintsAdvanced · No equipmentHorizontal back extension (hyperextension, Roman chair) demonstrated on the 3D figure3D demoHorizontal back extension (hyperextension, Roman chair)Advanced · A bench or boxLateral box jump demonstrated on the 3D figure3D demoLateral box jumpAdvanced · A stepPistol squat demonstrated on the 3D figure3D demoPistol squatAdvanced · No equipmentRepeated box jumps demonstrated on the 3D figure3D demoRepeated box jumpsAdvanced · A step

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Questions people ask

What are good bodyweight leg exercises for beginners?

Start with moves graded easy, such as Ankle bounces (mini pogo), Bodyweight squat, Clamshell. There are 30 of them on this page. Each guide links to a harder option for when it starts to feel easy.

Can I do bodyweight leg exercises at home without equipment?

Yes. 66 of the 79 moves here need nothing but your body, a floor, a wall or a step, for example Ankle bounces (mini pogo), Bodyweight squat, Clamshell.

How do I choose the right level?

Pick a move you can do for the planned reps or time with control and a couple of reps in reserve. If it is easy, step up; if your form slips, step down. Every guide shows an easier and a harder option when one exists.

Movement education, not medical advice. Difficulty grades for imported entries are source-assigned and await editorial review. Stop for sharp or increasing pain, numbness or tingling. Health disclaimer.