One of the most famous principles of fitness culture is one of the simplest: Don’t skip leg days.
Yes, training your lower body muscles can be more tiring and less enjoyable than upper body-focused, muscle-friendly splits, but you’re working on your quads, glutes, glutes , The time and energy invested in the hamstrings, the calf is inevitably worth the pain. Having established that, let’s introduce a sub-clause into the rules: Leg Days don’t start and end on a weight rack with a loaded barbell squat or a platform with a heavy deadlift. Leg days don’t even need to be done at the gym. You can perform a leg day workout anywhere, with or without weights on hand.
There is no reason to be an absolute bodybuilder when it comes to lower body workouts. In our humble opinion, as long as you work hard and do a workout that targets any muscle in your leg, it’s a leg day workout. Whether you’re skipping heavy weights because of time or access issues, or just because you need to change up an antiquated routine, you’re still following the most basic fitness rules and getting your legs done.
If you need to be unequipped, you shouldn’t feel limited either. There are many lower body workouts you can do without equipment. Rather than using no-equipment workouts as a last resort, consider the benefits of a bodyweight leg day workout.
BENEFITS OF LIGHT DAY WORKOUT WITHOUT WEIGHT
You can still do it without weights Squats, lunges, and hinged movements – but when you’re unaffected by barbells and other fixed loads, you’ll work more easily in multiple planes of motion, which is great for a more well-rounded workout, enhancing your athleticism, and It is crucial to mimic the movements you perform in real life outside of your training program. You’ll be able to jump and jump without being pulled down by heavy objects, speeding up your training pace and accelerating your cardio challenge.
A key to training your legs without weights is to swap out those heavy weights for heavy weights. By increasing your reps, you’ll be able to challenge your lower body to complete extension sets and build muscular endurance. Increase your heart rate by setting timers, using different challenging protocols, and reducing your rest periods. On top of that, not having a squat rack or bench for resting may help you break a distracting bad workout routine.
But these benefits aren’t even the best part of adopting a weight regimen: you can do these exercises anywhere – you living room, hotel suite, park – as long as you have about 6 feet of floor space and a raised surface (like a bed or box) handy. This makes these workouts the ultimate zero excuse leg burners.
No Weights, Lower Body Workout
Super 6 Legs Day Terminator
Men’s Health Next Top Trainer winner Jah Washington uses this routine as a stand-alone workout or as a brutal finisher for the legs to end the day. Set a timer for 6 minutes. At the beginning of each minute, repeat each movement 6 times, then rest for the rest of the time. At the start of the next minute, start with a new round of reps. Continue until the timer expires.
- Reverse Lunge
- SIDE LUNGE
- High Knee
- Sealing Jack
Yes, MF stands for what you think it does. Tough-talking trainer Bobby Maximus is here with a killer leg day class that will smash your lower body with no weight.
Repeat 10 rounds, resting as needed
- 10 Bulgarian Squats (Right)
- 10 Bulgarian Squats (Left )
- Bodyweight Squat
- Split squat (L)
- points Asana Squat (R) Skating Lunge
- Bear Crawl – 5 minutes
- Sitting against a wall – 30 seconds
- Sit down against the wall for 30 seconds
7 Minute Blitz Quartet Explosion
Do you have 10 minutes of training time? You can do this no-equipment workout in Washington and have some free time.
The workout consists of three blocks, each containing three separate exercises. You will perform each exercise for 20 seconds, then repeat for a total of two rounds. You’ll take a quick 30-second break at the end of the block – just enough time for Washington to introduce the next series before you go back to work.
Up – Crouch
duck step Foot Fire
Broad jump to shuffle Block 3
- Broad jump to shuffle Block 3
everywhere Doable Leg Workout Challenge
If you’re ready for an extra weight challenge, try this workout. You’ll perform each movement for 10 minutes, which will test your lower body strength and endurance for nearly an hour. This is a killer.
Perform 10 squat jumps per minute for 10 minutes. This means you should set a time of 10 minutes and do it 1o times for every new minute you start. Rest for the remainder of each period.
Bulgarian Split Squat Jump
One-leg bursts can be hard for beginners, so that’s ok Try using the no-jump version of the move. Perform five sets of 10 repetitions per side, one minute per minute.
Set a timer for 10 minutes, then do 30 box squats per minute, Rest for any remaining time in each phase.
Bulgarian Split Squat
If you swapped out the jumping version before, either repeat the exercise, or Think of suitable alternatives, such as 20 calf raises per minute. For the squat crowd, try 5 sets of 15 repetitions per side, one per minute.
Alternating One-Leg Box Squats
The ending is easy, but not without the shaking legs Hard to do: Alternate one-leg squats for 10 minutes in a row. Focus on a slow, eccentric descending motion, then bounce back. Good luck on the next day.
Quad Killer Workout
This quick The circuit is designed to eliminate your quads. Do each movement for 30 seconds, then rest for 10 seconds – 1 round. Do 3 to 5 complete rounds of exercise, resting 30 seconds after each round.
- Quick Toe Run short, fast strides in place, placing your weight on the front of your feet with each step.
- Duck lunge(R)Buttocks Hinge, squat, right leg forward. Walk your left leg forward and back, keeping your right foot upright.
- Duck lunge(L)
- Squat low with hip hinge, left leg forward. Step your right leg forward and back, keeping your right foot upright.
- Low Split Switch
- Hinge at hip and squat. Jump forward with your left leg into a lunge, pause, then jump to the position of the other leg.
Deadly Lower Body Supergroup
This workout has only one movement, but the volume makes it clunky. Perform 10 Bulgarian split squats forward with right foot, then switch to 10 with left foot forward. These repetitions (EMOM) are done every minute for 10 minutes.
Lower Body Lunge Superstar
this The 15-minute burner will work not only your legs but also your cardio. Don’t underestimate these simple actions either. After 3 or 4 minutes, your legs will scream for relief. Perform each action for 5 minutes, then immediately move on to the next action. To really challenge yourself, try 2 rounds back to back.
- Lunge Walk – 5 minutes
- Lateral Walk – 5 minutes
Sore legs, no equipment
Bobby Maximus’ bodyweight workout is easy, but not easy. It’s just two moves – but the descending ladder structure means you’ll be doing a lot of repetitions.
- 20 lunges, left and right legs
- 19 lunges, left and right legs
Continue down the ladder until you reach 1 lunge on each leg. Finish with the last 30 seconds of wall sitting. Good luck on the next day.
Lower Body Terminator
You don’t need blood restriction Bring tackle these four step finishers – just try it with your bodyweight. Start a timer for 5 minutes, then repeat the movements as directed to complete your leg challenge.
Repeat for 5 minutes
Right leg for 30 seconds Left leg for 30 seconds
Constant Tension Squat
Repeat for 5 minutes
- Repeats for 40 seconds
- 20 sec hold
Shoulder Raise Hip Thrust
Repeat for 5 minutes
- 20 second repetitions 10 sec hold
- Repeat for 5 minutes
- 20 second repetitions 10 sec hold
Elevated Lunge Series
All you need is a short platform for this lunge program. Start the timer for 10 minutes, toggle the change at the 5 minute mark.
- Reverse lunge from deficit
- Start the platform and lunge backwards, alternating legs.
- Front Lunge
- Towards Front sprint, push away using your quad to get back to the ground of the platform.
One Leg Strike Series
From Coach Andy Speer Repeat the process there, 3 to 5 times for each leg. You can use it as a warm-up series for a leg training day or a full body training day, or as a stand-alone exercise to improve your mobility.
- Start with single leg deadlift Reach out to the floor with both hands and walk to the plank superior.
- Put your back foot in.
- Stand up, keeping knees up and feet elevated.
- Do one-leg toe touch.
- Ends with a reverse lunge.
Running lunges and boost circuit
Want to be a better runner? You need to process your form. If you want to improve your mechanics, strengthen your glutes and hip flexors, and improve your flexibility, try this two-step circuit.
Start a 12 minute timer. Perform Runner’s Lunge on one leg for 50 seconds, rest for 10 seconds, then switch legs. After 6 minutes, switch to Running Step-up and perform the same splits on each leg.
- Runner’s Lunge
back lunge. Once you reach the bottom of the movement, press down on the floor, push your knees up, tuck your knees into your chest, and use your other arm to move up. Adding a jump makes it a more powerful move.
- Run Climb the surface of one foot of the elevated. Push the other leg directly to the chest. Step down to complete the move.
12 Minute Bodyweight Muscle Burner
Here you can work not only your legs but also your lower body. Complete 4 rounds of non-stop action challenges for a super fast workout challenge.
- Side Plate (R) – 30 seconds
- Side Plate (L) – 30 seconds Push-ups – 30 sec
Spider Lunge Spin – 30 seconds
Squat jump to plank – 30 seconds
- Lateral Lunge Jump – 30 seconds
Hell Home Workout of
- Squats – 6 reps
- Superman – 15 seconds
- Reverse Lunge (L)
- Side Plate – 5 sec
Another full body workout with major leg movements, this home workout will burn like hell. There’s a different workout regimen every minute, so when you start turning off the flames, you can toggle the settings to stay engaged. It only takes 5 minutes – if you can last that long.
As many rounds as possible
- Skate Jump – 6 repetitions
Push-ups – 15 seconds
Running Reverse Lunge (R)
Traffic is non-stop
Climber – 5 seconds
Men’s Health fitness editor Brett Williams is a NASM-CPT certified trainer and former professional football player and tech journalist who divides his workouts between strength and conditioning, martial arts, and running between. You can find his work elsewhere on Mashable, Thrillist, and other outlets.