15 Most Effective Bodyweight Leg Exercises.

Whether you like calisthenics, train at home, or enjoy bodyweight strength you can grow strong power legs if you use the right exercises. This is a complete guide to getting the most out of your bodyweight leg training. Develop legs that are aesthetic and functional with these exercises...

PROGRAMS:

FREEBIES:

SOCIAL MEDIA:

00:00 - BEGIN WITH THE BASICS
00:27 - Bodyweight Air Squat
01:05 - Toe Squats
01:24 - The Lunge
01:41 - Bulgarian Split Squat
01:54 - The Step-Up
02:33 - More Intensity without Weight
02:53 - ATG Split Squat
03:22 - Pistol Squats
03:53 - The Shrimp Squat
04:40 - QUAD ISOLATION EXERCISES
04:43 - Sissy Squats
05:03 - Natural Leg Extension
05:20 - POSTERIOR CHAIN
05:34 - The Nordic Curl
06:03 - Hamstring Curl
06:15 - Hip Extension
06:40 - Bodyweight Glute Ham Raise
06:55 - Glute Bridge
07:14 - SAMPLE PROGRAM
07:29 - Part Two?

Dive into this comprehensive guide to maximize your bodyweight leg training. Train legs that blend aesthetics with functionality through these exercises. No matter if you're a fan of calisthenics, prefer home workouts, or revel in bodyweight strength, unlocking powerful legs is within reach with the right exercises!

[Strengthside]

SUPERSET PROGRAM:

SUPERSET 1
Pistol Squat / Shrimp Squat / Step Up / Bulgarian Squat (Choose what fits you best) - 5 Reps
Nordic Curl / Hamstring Curl - 5 Reps
REPEAT: 3 - 5 Sets

SUPERSET 2
Single Glute Bridge - 8 Reps Each Side
Natural Leg Extension - 5 Reps
Single Leg Deadlift - 8 Reps Each Side
REPEAT: 2 - 3 Sets

CONDITIONING
3-5 minutes walking lunges accumulated (not all at once)

What exercise do you prioritize for the legs?

[FitnessFAQs]

Leg day videos are underrated. I like how you included natural leg extensions, so good for quad strength and length.

[jkyngz]

as someone who just adores leg day this is amazing and I'm glad that I'm able to come to your channel and continue to try new things, I would love to see some upper body exercises like this to come, much love.

[tigerboom]

Jump swuat and jumping lunges are my go to. You really feel the whole leg not only the glutes and quads, but also calves and the inner thigh

[deborahshields]

Some great ideas here! I do a lot of Ben Patrick's leg things, especially tibialis raises, calf raises, and atg split squats. We don't belong to a gym at the moment so I'm trying to make do with dumbbells. Going on the idea of strength at every length, I've been doing deep squats on wedges and powering up, holding light dumbbells. It astonishes me how hard that is compared to just doing regular squats holding much heavier dumbbells. My husband is 68 and I am 70 and we do strength training to stay in shape and maintain good bone density.

[Jane_Friday]

Recently I learned how effective this can be, after back issues prevent me from loaded squats and leg presses.

[JorgeLausell]

Thank you!

I was injured & have an endocrine issue that gets me sick when I move. I move: I get sick. The more I more the sicker I get, blah-blah.

Point is I am developing techniques to regain strength! I stop in to check you out for inspiration and reality check. Thanks.

What I do is to slow down the movement to increase the volume. Even to the point of stances. I use targeted pulsing and twitching to fatigue local muscles. The slower movement shows up comparative unevenness in movement. And assist in repair in loss of 'mind-body' connection. It locates points of weakness or even stiffness that when I'm moving quickly, I don't notice. This accumulates and is notable in the tissue growth around joints! I'm 67, just healing up from a sciatica parting gift from an injury. Almost 7 months I couldn't move. Mass pain. So I did these movements seated. Now? 3rd day no pain & able to balance on 1 leg. Issues folding forward, I was seated most day, to be resolved. My legs & arms are 'firm'. I'm not rattling around feeling loose on my joints. I can bump into stuff, I can roll and play. Not to oversell, I'm still sore!

Now my plan is to ramp up so I can give gaining real movement skills, my all, and see how far I can take it!

[gsica]

Tons of high quality and focused content. Thank you very much. Looking forward to part 2.

[niklaskummer]

Loved it!!! This really comes i'm handy right now since I started training BW once again after a year of heavy gym training... I've noticed huge differences when it comes to recovery, stiffness and soreness... Seems like BW is less taxing and allows me to train the next day feeling more fresh 😊 plus it feels so good to unlock BW skills haha greetings from Chile ❤

[luciustarquiniuspriscus]

The stiffed legged deadlift helped me with some flexibility and lower back problems, unlike just stretching. Combination of stretch and strength is very effective.

[seanturley]

Loving your stuff I’m getting into it at 54 only three weeks into using some of the stretch’s and flow animal movement already noticing a change much appreciated Josh and gang x Sean uk

[teal]

Dude I forgot about alot of these!! Been gettin back into my exercise patterns so it helps!! KeepPushinOthers:)🙌🏽! ! Good to see yall doin good Mane!!

[Talalter_naturopath]

Great! I use pistol squats with heel elevation lately..i will love to see part 2

[anamorphicalan]

love you both, was training legs today, now you come deliver improvements to leg day. hello from south china

[Teravenir]

My secret for big legs without weight:
Single leg Hindu Squat!
Basically a Pistol Squat on your tiptoe.

Nobody talks about it strangely, but I don't know any BW exercise that works your quads and glutes like that, try it!

[sandrafarro]

This is great-all useful information and appreciate the step by step instructions and modifications!!!

[RyanCoomer]

at a buffet, i personally sneak corndogs into the buffet so others can enjoy them. I hide 6 corndogs in my jacket pockets. it then, is a joy for me to see other patrons of the establishment eat my corndogs thinking they were part of the buffet.

[jenniferallen]

Would love more tips/help with knee injury(torn ACL) rehabilitation/strengthening exercises please.

[cibablea]

So good of you to share all of this man. You're awesome.

[joseppebatman]

Awesome video. I trained legs with 90% body weight for like a year and made some good gains. It was definitely fun