* Stretching exercises are not included in this list!

Bodyweight Leg Exercises / Workouts Without Weights And Equipment

Reverse Sliding Lunge

HumanmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Glutes, Quadriceps, Hamstrings
auxiliary muscles:Calves
required:Towel
optional:Kettlebells (2), Backpack, Dumbbells (2)
level:Normal
type:Strength, Cardio
More exercise details

Side Leg Raise, Standing

HumanmusclesmusclesmusclesStarting PositionExecution
muscle:Abductors
auxiliary muscles:Glutes, Adductors
required:Nothing
optional:Resistance Band, Weight Cuffs, Dumbbell, Seat, Kettlebell
level:Easy
type:Strength
More exercise details

Pistol Squat

HumanmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Quadriceps, Hamstrings, Glutes
auxiliary muscles:Lower Back, Adductors, Calves
required:Nothing
level:Challenging
type:Strength
More exercise details

Sumo Squat

HumanmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Quadriceps, Hamstrings, Adductors, Glutes
auxiliary muscles:Lower Back, Abductors
required:Nothing
level:Normal
type:Strength, Cardio
More exercise details

Deck Squat

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Glutes, Rectus Abdominis, Quadriceps, Hamstrings
auxiliary muscles:Lower Back, Obliques, Adductors
required:Nothing
optional:Dumbbell, Backpack, Fitness Mat, Kettlebell
level:Normal
type:Strength, Cardio
More exercise details

Jump, One-Legged

HumanmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Quadriceps, Hamstrings, Calves, Glutes
auxiliary muscles:Shins
required:Nothing
optional:Weight Cuffs
level:Normal
type:Plyometrics, Cardio
More exercise details

Sit Outs

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Rectus Abdominis, Obliques, Adductors, Abductors, Glutes, Deltoids
auxiliary muscles:Hamstrings, Trapezius, Lower Back, Teres Muscles
required:Nothing
optional:Weight Cuffs
level:Hard
type:Strength
More exercise details

Static Runner

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Quadriceps, Hamstrings, Shins, Glutes
auxiliary muscles:Lower Back, Rectus Abdominis, Adductors, Abductors
required:Nothing
optional:Weight Cuffs
level:Easy
type:Cardio
More exercise details

Reverse Lunge

HumanmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Quadriceps, Glutes
auxiliary muscles:Adductors, Abductors, Hamstrings, Calves
required:Nothing
optional:Backpack, Dumbbells (2), Kettlebell, Medicin Ball, Dumbbell, Kettlebells (2)
level:Normal
type:Strength, Cardio
More exercise details

Side Star Plank

HumanmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Obliques, Abductors
auxiliary muscles:Lower Back, Glutes
required:Nothing
optional:Fitness Mat
level:Normal
type:Strength - isometric
More exercise details