Home Leg Workout With Light Weights OR Bodyweight - Best Exercises!

Leg training always seems less convenient than training the upper body; especially if you need a home leg workout with light weights or just your own body! Many people also have issues with knee pain and back pain which prevents them from performing squats and lunges.

But with the right exercises, it's perfectly possible to get a great home leg workout from home. Using just light weights and your own bodyweight, you can build all-round performance: endurance, size, stability, explosiveness, and strength!

By using single leg movements, large ranges of motion, explosive cadences, and mechanical drop sets, you can get a fantastic home leg workout anywhere you are. And many of these movements are gentle and will ease you into better form and ROM. Tight hips are no excuse!

What are your favourite leg exercises to use from home?

[cozy]

I think a video about sports conditioning would be great i.e. jump higher, run faster, react quicker, better hand-eye coordination, etc.. p.s. - I love your book, great book to read

[FitLabb]

Such a valuable video as leg training from home is not only completely possible, but can be INCREDIBLY effective. 💪 Fantastic suggestions for exercise selection, & hope this removes many of the common excuses people have for skipping leg day.

[christopherqueen]

“Leg day” for me is the most important two days of my week. If I drop anything from my schedule, it’s shoulders/chest, not legs. Strong, healthy lower body is one of the three bases of my health program, the other two corners being my core and my cardio/respiratory/vascular systems.

[mrsporadicsporkguy]

High reps squats, Lunges, kettlebells, and running have been doing me pretty well.

[ReasontoLiveAdventures]

High rep body weight exercises have been a staple in my programs since the mid eighties. Horse stance is also a fantastic static posture, which really burns the legs and glutes.
Always top shelf instruction dude. The ebook and the Audible version are outstanding.

[tomludlam]

As a physio there's loads of really great advice here. I think (for once) you've missed a trick though: multidirectional lunges! I call them compass lunges. Stand in the centre of the 'compass' and step out to each point on the compass with the same leg. It trains you in all planes of movement, develops balance, mobility and can be trained in multiple ways: slowly for movement control; with (light) weight for strength in difficult movements and for speed. It's a great injury prevention exercise and a great functional movement as it trains you to move in and out of positions that you would do in sports or daily life. Great exercise

[leehelppie]

i've been doing 2 sets of 50 deep bodyweight squats every day followed by holding a horse stance for 1 minute, then 10 bodyweight cossack squats. i also do 1 set of 50 standing wall pushups before each squat set. this is my warmup every day, but also serves as a pretty decent stand alone workout. i'm 67 y/o, and not keen on putting weight on my back to squat anymore. i just added the horse stance and cossack squats about a week ago, but i'm on day 60 of the other exercises...6, 000 squats and wall pushups...

[vd]

Trail running has brought my legs to a whole new level of strength and size. Up and down the hills, the mud and rocks has done so much for me in terms of strengthening my legs and joints. Specially the 2 hour plus long runs for the aerobic engine, it makes your legs pop. Again great video mate and have a good day!

[claudiawang]

Definitely a weakness of mine after nine months of pregnancy with SPD and now my mobility is terrible for my hips and legs. But now that I’m almost four months postpartum after baby three it’s time to jump back in!!

Such great content! You’re almost at half mil! Way to go! 🔥

[mangoldsparadise]

Adam, glad to see your family growing happy and healthy alongside you (and your legs)! Cheers mate!

[Nate_M_PCMR]

6:52 very few things are as heartwarming as a child admiring one of their parents

[Chad_Thundernuts]

Can't thank you enough for your videos. Your video about the benefits of squatting has changed my life. I started regularly squatting about a month ago and at first I could barely even do 10, and it was very uncomfortable. But, I stuck with it and now my entire body has changed. My legs are so much stronger, and my knees and tendons don't hurt as much. I feel lighter on my feet, I feel more balanced and sturdy in general, even my posture has improved. And best of all, I've been badly bitten by the fitness bug and have started piecing together a home gym. So far I've got some dumbbells, a barbell, a homemade macebell, and a power tower which I'm using to practice dangling from my arms to work towards my pull up. Combine that with some useful body weight exercises and I can get a great workout here at home.

Thank you SO, SO much! You're out here changing and probably even saving lives, man. You're a bloody legend!!

[matttcameron_]

this is my favorite kind of training. I've been working through "Mountain Proof Knees" from Chase Mountains here on YouTube. It's got glute bridges, sissy squats calf raises and knee drives. Things like that. Once I'm done with that I'll definitely work with some of these exercises to build leg strength at home.

[KurtAngle]

I have chronic knee pain, and I always have trouble training the legs, squats and deadlift are a big no for me; but I've been doing many of the exercises you've shown in the video over the years, and, actually, seeing you cover them makes me relieved, at the notion that I've been doing it right

[Hirnknaker]

Finishd my training, and bang a bioneer video, what a great start in to the weekend.

[jerichoasprec]

A. Hindu Squats
B. Shiko (Calisthenics based strengthening derived from Sumo)
C. Bulgarian (Split) Squats

[Archers.paradox]

You missed my favorite leg day exercise: the Bulgarian Split Squat!

Love the content! Keep it coming.

[monsieurLDN]

It's cool to see your daughter grow up. Last time I saw her she was still a baby

[Tube]

Love how natural you are at pulling these great videos off!

[andyh]

As always, love your video. Being a martial artist (with a dodgy knee) I’ve been doing a lot of these body weight leg exercises for ages and totally agree with what you’re saying. Very well put together and presented. Keep them coming 👍