* Stretching exercises are not included in this list!

Bodyweight Leg Exercises / Workouts Without Weights And Equipment

Thigh Pull, Seated

HumanmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Deltoids, Adductors
auxiliary muscles:Triceps, Latissimus Dorsi, Trapezius, Teres Muscles
required:Nothing
optional:Seat
level:Easy
type:Strength - isometric
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High Knees in Place

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Glutes, Quadriceps, Calves
auxiliary muscles:Rectus Abdominis, Hamstrings, Adductors, Abductors, Shins
required:Nothing
optional:Weight Cuffs
level:Normal
type:Strength, Cardio
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Wrestler Squat

HumanmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Abductors, Glutes, Quadriceps, Hamstrings
auxiliary muscles:Lower Back, Adductors
required:Nothing
optional:Backpack, Fitness Mat
level:Normal
type:Strength, Cardio
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Tuck Jumps

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Quadriceps, Hamstrings, Glutes
auxiliary muscles:Rectus Abdominis, Obliques, Adductors, Abductors, Calves, Lower Back
required:Nothing
optional:Weight Cuffs
level:Normal
type:Strength, Plyometrics, Cardio
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Frog Squat

HumanmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Quadriceps, Adductors, Glutes
auxiliary muscles:Lower Back, Hamstrings, Abductors
required:Nothing
level:Normal
type:Strength, Cardio
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Turkish Get-up

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Quadriceps, Hamstrings, Lower Back, Glutes, Rectus Abdominis, Obliques
auxiliary muscles:Hand Extensors, Trapezius, Deltoids, Triceps, Hand Flexors
required:Nothing
optional:Workout Partner, Dumbbell, Kettlebell
level:Hard
type:Strength
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Squat

HumanmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Quadriceps, Hamstrings, Glutes
auxiliary muscles:Lower Back, Adductors
required:Nothing
optional:Backpack
level:Easy
type:Strength, Cardio
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Heel to Toe Rocker In Squat Position

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Glutes, Quadriceps, Calves, Shins
auxiliary muscles:Lower Back, Hamstrings, Adductors
required:Nothing
optional:Kettlebell, Dumbbell
level:Hard
type:Strength
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Leg Extension, Standing

HumanmusclesStarting PositionExecution
muscle:Quadriceps
required:Nothing
level:Easy
type:Strength
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Quadriceps Press

HumanmusclesStarting PositionExecution
muscle:Quadriceps
required:Nothing
level:Easy
type:Strength - isometric
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