Lunges
This is another great leg exercise that only requires your own body weight. Stand with your feet hip-distance apart and your arms at your sides. Step forward (wide steps for increased difficulty) and lower yourself until both knees are bent to 90 degrees, making sure to keep your front knee directly above your ankle and behind the toes of your back foot.
Your torso should be upright throughout this move; don’t allow it to lean forward or backward. Hold for two counts before stepping up (heels together) and repeating on the opposite side. Repeat 15 times on each side if using no weights; add additional challenge by holding dumbbells in each hand while performing these lunges later on.
Wall Sits
Stand with your back against a wall and your feet 3-4 inches away. Spread your legs so they are slightly wider than hip-distance apart, keeping them turned out equally so that if you drew lines from the center of each heel to the center of each side wall behind you, those lines would be parallel. Fold at the waist and slide down until you’re sitting, thighs parallel to the ground (the deeper you go here, the more challenging this move becomes), for three counts before standing back up for three counts. Repeat 10 times if using no weights; add additional challenge by holding dumbbells in each hand while performing these wall sits later on.
Calf Raises
Stand with your feet hip-distance apart and facing forward. With weights in both hands at your sides, bend forward at the waist, so your torso is parallel to the ground with your arms hanging straight down toward the floor without allowing them to touch it. Rise up on toes for two counts before lowering back down to starting position. Repeat 15 times if using no weights; add additional challenge by holding dumbbells in each hand while performing these calf raises later on.
Squat Jumps
Stand with your feet hip-distance apart, arms extended at your sides. This is the starting position. Now lower yourself into a full squat by bending your knees and sitting back at the hips as if you’re about to sit in an imaginary chair for three counts before explosively jumping up as high as possible while reaching overhead for two counts. Land softly back into the squatting position for two counts before repeating this explosive move for 10 reps.
Conclusion
One of the biggest challenges for people who want to work out is finding time and space. If you don’t have access to a gym membership or weights, there are still plenty of leg workouts that you can do at home! All you need is your body weight and some low-impact moves like squats, lunges, side leg raises, calf raises, and squat jumps. Try these exercises in your living room with nothing more than a wall (or chair) for support, or add additional challenge by wearing ankle weights or holding dumbbells while performing them later on. Remember, 15 reps per exercise equals one set; three sets total will provide an excellent workout without any equipment necessary!
