Superb-bodyweight-leg-workout-that-will-lengthen-and-tone-your-legs2Strength training your lower body is quintessential to developing muscular strength, toning, improving balance, and muscular stability. This article discusses a bodyweight leg workout which will target and tone your lower body from home. Bodyweight workouts utilizes one’s own weight, so you can efficiently strength train without needing to go to the gym.

Basic Background of Lower Body Muscle groups:

The lower body is comprised of several muscle groups: glutes, quadriceps, hamstrings, and calves. The main objective of the glutes is to contract, causing hip extension and to aid the quadriceps in knee extension. The quadriceps are the knee extensor and are located on the front portion of the thigh.


The hamstrings are supporting characters in the lower body. They counter the quadriceps, contracting the hamstrings creating knee flexion and aiding hip extension. The calves plantar flex the foot (point the foot down) and are located on the shin (posterior of the tibia and fibula).

Lower Body Exercises:

There are two common lower body movements for this bodyweight workout: the Squat and Lunge.

The squat is a metabolic demanding exercise whereas the lunge is a muscular strengthening exercise. All lower body exercises derive from these two movements. Whether you work out or not, every person on this planet squats multiple times a day.

Think of every time you sit in a chair or stand from a seated position, this is a variation of a squat. Climbing a stairwell and walking a hill, these are variations of a basic lunge.

These are key movements to create an effective lower body workout utilizing body weight. Some exercises that derive from the squat and lunge are the hip bridge, leg press, leg curl, leg extension, glute extension, good morning, and the straight leg deadlift.

Here are some squat variation exercises that are effective in toning and muscular strength development: squats, Bulgarian squats, single leg squats, and jump squats.

These exercises also provide great metabolic demand, meaning you will burn a lot of calories. Some lunge exercises that are excellent to add to your routine include: walking lunges, step lunges, jump alternating lunges, and side lunges.

These exercises will provide a high metabolic demand too.

Sample Lower Body Bodyweight Workouts:


Lower Body-Muscular Strengthening: Sample Routine

Circuit 1: 3-4 x 10-12 reps; 40 seconds recovery between sets

Jump Squats
Box Step ups
Body Squats


Circuit 2: 3-4 x 10; 40 seconds recovery between sets

Back Step lunges
Walking Lunges
Side Stepping Squats

Lower Body Muscular Endurance: Sample Workout

Circuit 1: 3 x 15 reps-30 seconds recovery between sets

Jump Squats
Body Squats

Circuit 2: 3 x 15 reps-30 seconds recovery between sets

Back Step lunges
Single leg Bridges
Walking Lunges

Circuit 3: 3 x 20 reps-30 seconds recovery between sets

Side Stepping Squats
Box Step ups

Superb bodyweight leg workout that will lengthen and tone your legs_33

Lower Body-High Intensity Interval Training (HIIT): 4 exercises 2 plyometrics and 2 movements

Circuit: 4 x 30 seconds each exercise/15 seconds recovery between sets

Jump Lunges (alternating):
Body Squats:
Jump Squats:
Step Lunges:

Notice you do not have to significantly change exercises in order to obtain fitness results. Titrating your recovery time between sets, increasing and decreasing repetitions, and pairing of exercises in a circuit provide the best metabolic and strength gains.

Utilizing your body weight is not only efficient but highly effective in order to achieve your health and fitness goals. If you enjoyed these exercises, try this Crossfit bodyweight workout.

These exercises will provide variety and challenge to your routine. More importantly, they provide the results you are seeking.

WatchFit Experts change lives!

And they can do the same for you.


Pollyanna Hale Health and Lifestyle coaches
Lost 13 Kg in Total
Mel, 32y Location: London, United Kingdom Working with Pollyanna changed everything. I lost 13kg, got toned and have more energy than ever! Get same results!


Chriz Zaremba Fitness Consultant
Lost 45 Kg in Total
Chris, 50y Location: London, United Kingdom Lost 45kg after the age of 50 and now competes and wins physique competitions and runs marathons Check our weight loss plans