Bend your right knee and push your butt back, keeping your left leg straight. Focus on keeping hips and shoulders in line with back heel. Bodyweight leg exercises are also valuable for learning proper form before you add weights to certain moves. Muscles targeted: Glutes, hip abductors, and quads. Land back on the floor with soft knees. Bend knees slightly, and then hinge at your hips. (These are super difficult, so don't be discouraged if you can't at first.). She holds a B.A. Lift your bottom leg toward the ceiling in a slow and controlled movement. How-to: Lie on your back with knees bent and feet flat on the floor. For this workout you need nothing more than your own bod. Start standing with your feet about shoulder-width apart. Step backwards with your left foot, landing on the ball of your foot and bending both knees to create two 90-degree angles. in journalism from the SI Newhouse School of Public Communications at Syracuse University, a personal trainer certification from the American Council on Exercise (ACE), and a CPR certification from the American Red Cross. Maintain control as you return to the starting position. Complete 3 sets. Slowly lower your hips back to the floor. Complete all reps on one side before switching legs. Repeat on the left side. Muscles targeted: Glutes, hamstrings, hip adductors, core, and obliques. Muscles targeted: Glutes, hamstrings, and calves (plus the challenge of balance and core stabilization!). Take a big step out to your right. Keep your chest lifted and core tight. Push into heels, squeeze glutes, and stand back up. Slowly lower your right leg out to the right side as far as you can while keeping your hips and lower back glued to the floor. "We shouldn’t be using weights until we’ve mastered basic lunge, hinge, and squat movements without weights," Sims says. Whether you’re using weighted objects, your body weight, or a resistance band, these exercise routines can help build strength and endurance in your legs. Squeeze glutes and drive right leg forward to return to the starting position. Hinging at your hips, with a slight bend in left knee, push right foot back. Lie on your back with your knees bent and feet flat on the floor. Maintain control as you return to the starting position. Jump your feet back in and repeat the movement, touching the floor with right hand. Keeping your weight in your right heel, push out of heel to stand up and immediately step into a reverse lunge with right leg in the back. Flex your back ankle and press your heel toward the wall behind you. Step left foot forward and repeat on the right. Push through your heels to lift your hips up while squeezing your glutes. Model Helen Pries is wearing Nike Indy Structure sports bra ($40, nike.com), Beloforte Santenay legging ($132, belo-forte.com), and Athletic Propulsion Labs TechLoom Phantom sneakers ($165, athleticpropulsionlabs.com). Give them a try and embrace the burn. Squeeze glutes and return to standing. Everything from walking up a flight of stairs to lifting your heavy laundry bag is easier when you can put some leg muscle behind it. Muscles targeted: Quads, hamstrings, lower back, and core. Drive hips back and then down, as if sitting in a chair. Created for Greatist by the experts at Healthline. Repeat until reps are complete. You should be able to touch your heels with your fingertips. You can adjust the number of reps and amount of weight used to fit your individual ability and fitness level. The bodyweight leg exercises below will help you build strength while also prepping your body to do more complex moves with weights. If you have dumbbells or kettlebells, grab ’em. All you need is your bodyweight, maybe a chair, and the motivation to put some burn in your quads, hamstrings, glutes, calves, and inner thighs. Lift your right leg behind you. There are plenty of bodyweight leg exercises you can add to your workout routine to get stronger—and work toward any bigger strength and performance goals you may have too. All rights reserved. Our content does not constitute a medical consultation. Whether you have a complete home gym, a few weights to play with, or just a room and an exercise mat, you can program your own “Leg Day: Home Edition.”. Compound exercises work multiple muscles at the same time, which saves time and burns more calories. Go directly into another squat. Jump up into the air as high as you can and straighten out your legs. How-to: Place the band right below your knees. Hold one end of the band in right hand and place the band under your left foot. Doing leg exercises at home is probably a lot easier than you realize. 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