* Stretching exercises are not included in this list!

Bodyweight Leg Exercises / Workouts Without Weights And Equipment

Reverse Sliding Lunge

HumanmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Hamstrings, Glutes, Quadriceps
auxiliary muscles:Calves
required:Towel
optional:Backpack, Dumbbells (2), Kettlebells (2)
level:Normal
type:Strength, Cardio
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Side Leg Raise, Standing

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

HumanmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Quadriceps, Hamstrings, Glutes
auxiliary muscles:Lower Back, Adductors, Calves
required:Nothing
level:Challenging
type:Strength
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Sliding Leg Curl

HumanmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Glutes, Hamstrings
auxiliary muscles:Abductors, Calves, Lower Back, Adductors
required:Towel
level:Hard
type:Strength
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Sumo Squat

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

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

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

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

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