Bodyweight Legs Workout

Killer Bodyweight Legs Workout (Do This 2x Weekly For Gains)

Bodyweight legs workout for men. Try this session anywhere you like. Get a real pump with these explosive no-equipment exercises. Join me.


Killer Bodyweight Legs Workout (Do This 2x Weekly For Gains)

Warm Up: 

Do 3 sets of the following 3 exercises: 

1. Cross body jumping jack - 20 repetitions

2. Feet on fire - 50 repetitions

3. Tuck jump - 10 repetitions 

Rest between sets: 60 seconds 

Rest between exercises: 75-90 seconds 

Once you're ready with your warm up, you can proceed with the main session, which is: 

Do 4 sets for each of the following exercises: 

Hamstring walking curl - 8 repetitions 

Jumping squat - 15 repetitions 

Bulgarian squat - 12 repetitions per leg 

1.5 Jumping Bulgarian squat - 8 repetitions per leg 

Reverse lunge to sprinter step - 10 repetitions per leg 

1.5 jumping lunge - 16 total repetitions 

High knee run in place - 100 repetitions 

AGAIN, 4 sets for each of the low body exercises above. 

Rest between sets: 75-90 seconds 

Rest between exercises: 2-3 minutes 

Workout level: beginner to intermediate

In this session, there is a lot of single leg work involved. This is what is making this routine hard and effective. The single leg exercises are the go-to moves when it comes to building strength in the lower body. 

To clarify, there are exactly 4 single leg exercises included. Additionaly, there is high knee run in place which is also partly a single leg move. By implementing these twice a week, you will notice gains and will feel stronger.

Can You Build Leg Muscles

With Bodyweight Exercises Only?

Bodyweight Legs Workout

Can you build leg muscles with calisthenics? Yes you can. But don't expect the same results compared with weight lifting. However, if you implement the following recommendations, your leg muscles will grow and your lower-body will get stronger. 

The key to becoming more and more proficient with your no equipment exercises is in the progressions and the applied TUT (Time Under Tension) on your leg muscles. 

With that spoken, begin with a certain no equipment legs exercise progression that will match your training level. 

Once you figure this out, you can proceed to your leg routines. Apply a higher volume of repetitions (the total end number of repetitions performed). 

To do that, simply perform longer sets (with higher number of reps), do pauses, increase the eccentrics (the lowering portion of the movement), implement 1,5 repetition ideology and also, do lots of 1 legged exercises. 

By following the recommendations above, you will get results. Also, make sure to follow at least 2 leg days weekly. 

Do Unweighted Squats Help With Muscle Build In The Low Body?

Bodyweight Legs Workout

At first, yes. The no equipment squats will help to tone your legs, get in shape and build some basic strength. 

However, the bw squat is not optimal for building leg muscles. The simple reason is that after a certain amount of time, your body will adapt, and progressing from there will be very difficult in terms of muscle building. 

The simple reason behind this is that the BW Squat is a hip-dominant movement. Not quad, glute or hamstring focused. And because of that, without any external weigh/resistance, building muscle with bw squats only will not work for a long-term period of time. 

Also, you can always try 200-300 repetition squat workouts which due to the high volume will help your low body grow and get stronger. Prepare to experience lots of fatigue and pain. 

What Are The Best Bodyweight Leg Exercises Without Equipment?

Bodyweight Legs Workout

The best leg exercises are the ones that you can be consistent with, progress and deliver results to your body. 

There is not "perfect" or "optimal" bodyweight leg exercise. Every movement can be replaced by another. This statement is related to every single exercise that you will discover. 

Here are a couple of exercise options, that you can include in your leg sessions:

1. Squats - regular squat, jumping squat, 1,5 squat, 1,5 jumping squat, pistol squat, shrimp squat, dragon squat, squat isometric hold (on the wall), squat pulses, split squat, 1.5 split squat etc. 

2. Lunges - forward lunge, reverse lunge, forward to reverse lunge, 1,5 lunge, 1.5 forward to reverse lunge, 1.5 jumping lunge, jumping lunge, low jumping lunge, walking lunge, walking lunge with switch, lunge position isometric hold etc. 

3. Bulgarian squat - regular BG squats, BG jump squat, BG 1,5 squat, BG 1,5 jump squat, explosive knee to chest BG squat, 1,5 explosive knee to chest BG squat, BG squat isometric hold etc. 

4. Step ups - use bench or a stable chair at home - one legged step ups, alternating step ups, jumping/explosive one legged step up, explosive alternating step up, step up with slow negative (eccentric) etc. 

As you can see, there are so many low body movements that you can include in your workouts. 

Focus mainly on the one legged exercises. This way, you will not just build muscle and shred body fat, but you will get stronger, more stable and explosive as well. 

When you finish the article, make sure to research on YouTube the above mentioned leg exercises. 

Can You Do

Leg Exercises EveryDay?

Bodyweight Legs Workout

Yes, you can. But this is not healthy, you will over-train after 1 week at max and will never repeat this "experiment". This is not smart. 

Your leg muscles like any other in the human body need equally stimulation and recovery. If you neglect or over-do one of these two, then you will have problems. 

Keep in mind that if you do low body routines every day, you will not progress faster. You will not get bigger wheels faster nor you will shred body weight quicker. 

The only thing that you will manage is to barely walk and eat tons of junk because your body will scream to recover and will need lots of calories. 

In a nutshell, make sure to avoid such approach. You can progress way easier and without that much suffering. Because trust me, pain will be real if you workout efficiently.

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How Many Days a Week

Should You Do Bodyweight

Legs Workout To Build Muscle and Get Stronger?

Bodyweight Legs Workout

How often to perform low body routines? At least 2-3 times per week. The more often you stimulate low body - the better. You will be surprised how great you're going to feel if you train your legs multiple times a week. 

Try the jumping rope. 

Besides doing lots of leg routines, you can also try the jumping rope. This is my absolute favorite training tool. You will not just build up your cardio and conditioning, but you will get more endured, agile and with higher stamina. 

In addition, when you are consistent with your leg routines, the weight loss will improve and eventually help you with this goal.  

How To Use These Leg Exercises To Create Low Body HIIT Workout Without Equipment?

To create a HIIT low body session, you will have to again perform the warm up from the video. 

Once you're done, follow this: 

1. Set an interval timer app on your phone. Set it to 30 seconds work, 15 seconds rest. 

2. Pick 4 of the exercises provided from the video at the top of this page. 

3. Go one after another by following the time intervals. 

4. One you finish 1 set of all the leg exercises, this is one round finished. Your HIIT low body routine is 5 full rounds. 

5. Rest between rounds: 2 minutes. Focus to recover optimally. If 2 minutes are short, use 3 min. 

Lower Body Workouts 

For Beginners (Follow This Advice)

To create a leg routine for beginners, you will have to cut the intensity of the workout (video at the top of the page). 

To survive this session and adapt it to the beginner level, you will have to cut at least 20-25% of the repetitions recommended. 

Increase the rest periods as well with 20-30%. 

This way, you will decrease the intensity of your sets and enhance the recovery between. 

Perform 2 leg days weekly for best result and if your goal is to build strong legs without using any equipment.

Once you progress, start increasing the repetitions of your sets and decrease the rest perdiods as well.

Try These Killer Workouts Too!

full body exercises without weights

Hey! Today is a leg day.

I have created a solid, all-round leg workout without equipment.

The training level of the session is beginner to intermediate. In addition, we have talked about interesting topics such as: can you build leg muscles with no equipment training only? Can you get big legs by bw squats, how often to do your lower body routines etc.

If you're looking for an intense leg session, then I challenge you today. 

Try this leg routine and let me know what you think. This session will help you build strong legs, explosive and more functional.

I will LOVE to Connect! 

Which exercise from this no equipment leg workout did you like most? 

Comment Below.

Coach Vlad

Thanks For Reading! 

PS: Here's another great leg workout. 

Interval Training For Men

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