{"id":60290,"date":"2024-04-29T12:36:36","date_gmt":"2024-04-29T12:36:36","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=60290"},"modified":"2024-04-29T14:36:51","modified_gmt":"2024-04-29T14:36:51","slug":"bodyweight-lower-body-workout","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/bodyweight-lower-body-workout\/","title":{"rendered":"Bodyweight Lower Body Workout: 7\u00a0Exercises to Try At Home"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/bodyweight-lower-body-workout\/#Can_You_Build_Lower_Body_Muscle_Without_Weights\" >Can You Build Lower Body Muscle Without Weights?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/bodyweight-lower-body-workout\/#Tempo_Training\" >Tempo Training<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/bodyweight-lower-body-workout\/#1_14_Reps\" >1 1\/4 Reps<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/bodyweight-lower-body-workout\/#Paused_Work\" >Paused Work<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/bodyweight-lower-body-workout\/#Explosive_Movements\" >Explosive Movements<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/bodyweight-lower-body-workout\/#Unilateral_Training\" >Unilateral Training<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/bodyweight-lower-body-workout\/#Eccentric_Focus\" >Eccentric Focus<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/bodyweight-lower-body-workout\/#Can_I_Build_Legs_With_Bodyweight_Exercises\" >Can I Build Legs With Bodyweight Exercises?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/bodyweight-lower-body-workout\/#Tempo_1_%C2%BC_Squat_Glutes_Quads_Hamstrings\" >Tempo 1 \u00bc Squat (Glutes, Quads, Hamstrings)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/bodyweight-lower-body-workout\/#Single-Leg_Glute_Bridge_Glutes_Hamstrings\" >Single-Leg Glute Bridge (Glutes, Hamstrings)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/bodyweight-lower-body-workout\/#Nordic_Hamstring_Curl_Hamstrings_Glutes_Calves\" >Nordic Hamstring Curl (Hamstrings, Glutes, Calves)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/bodyweight-lower-body-workout\/#Pistol_Squats_Glutes_Quads_Hamstrings\" >Pistol Squats (Glutes, Quads, Hamstrings)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/bodyweight-lower-body-workout\/#Jump_Squats_Glutes_Quads_Calves\" >Jump Squats (Glutes, Quads, Calves)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/bodyweight-lower-body-workout\/#Walking_Lunges_Glutes_Quads_Hamstrings\" >Walking Lunges (Glutes, Quads, Hamstrings)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/bodyweight-lower-body-workout\/#Body_Weight_Clamshell_Glutes_Hips\" >Body Weight Clamshell (Glutes, Hips)<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/bodyweight-lower-body-workout\/#FAQs\" >FAQs<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/bodyweight-lower-body-workout\/#Is_4_Lower_Body_Exercises_Enough\" >Is 4 Lower Body Exercises Enough?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/bodyweight-lower-body-workout\/#Can_I_Do_Only_Lower_Body_Workouts\" >Can I Do Only Lower Body Workouts?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/bodyweight-lower-body-workout\/#Can_I_Do_Leg_Day_Without_Weights\" >Can I Do Leg Day Without Weights?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/betterme.world\/articles\/bodyweight-lower-body-workout\/#How_Many_Squats_Per_Day\" >How Many Squats Per Day?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/betterme.world\/articles\/bodyweight-lower-body-workout\/#Can_You_Bulk_With_Just_Bodyweight\" >Can You Bulk With Just Bodyweight?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/betterme.world\/articles\/bodyweight-lower-body-workout\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Your legs are the foundation of your strength, supporting you in everyday activities and rigorous exercises alike. These muscles, from your glutes to your calves, play a critical role in mobility, stability, and even overall posture.<\/span><\/p>\n<p><span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;&lt;a href=&quot;&quot;https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=bodyweight_lower_body_workout&quot;&quot; target=&quot;_blank&quot;&gt;&lt;video autoplay=&quot;autoplay&quot; loop=&quot;loop&quot; muted=&quot;muted&quot; playsinline=&quot;playsinline&quot; width=&quot;777&quot;&gt;&lt;source src=&quot;&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4&quot;&quot; type=&quot;video\/mp4&quot; \/&gt;&lt;\/video&gt;&lt;\/a&gt;&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=bodyweight_lower_body_workout\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">So you might think that building strength in the lower body requires heavy weights or a gym membership, but a bodyweight-only routine can be just as effective.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Truth is, with the right strategies and exercises, you can increase muscle endurance, strength, and even power without any equipment.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here&#8217;s how to do an intense lower body workout at home, focusing on 7 key exercises that target the major <a href=\"https:\/\/betterme.world\/articles\/muscle-groups-to-work-together\/\">muscle group<\/a> in your legs.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This approach not only makes fitness accessible to everyone, regardless of their resources, but also proves that you can achieve substantial progress and maintain physical health with minimal equipment.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Can_You_Build_Lower_Body_Muscle_Without_Weights\"><\/span><b>Can You Build Lower Body Muscle Without Weights?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Yes, you can build lower body muscle without weights. That&#8217;s because the principle of progressive overload (where you challenge your muscles to gradually adapt and grow) can be applied in various ways, not just by increasing the amount of weight you lift (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9528903\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In fact, <a href=\"https:\/\/betterme.world\/articles\/best-bodyweight-glute-exercises\/\">bodyweight exercises<\/a> can be just as challenging as using weights because of the ability to combine bodyweight strength exercises with plyometric varieties, forcing your muscles to work harder and increasing muscular power<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here are some of the best ways to progressively overload while performing a bodyweight lower body workout, without equipment:<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Tempo_Training\"><\/span><b>Tempo Training<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Tempo training is all about slowing down and controlling the speed of your movement. This method is super effective because it increases the time your muscles are under tension, making them work harder with each rep.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For example, when doing a squat, instead of going down and up quickly, you&#8217;d take 3-4 seconds to lower yourself down, hold for a second at the bottom, and then take 3-4 seconds to come back up. This slow burn can help improve muscle endurance and strength without needing any weights.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"1_14_Reps\"><\/span><b>1 1\/4 Reps<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This technique adds a little &#8220;extra&#8221; to your regular reps and can really boost the intensity of your workout.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here\u2019s how it goes: In the middle of a standard movement, like a lunge, you add an extra quarter movement on top of a full range of motion. This means you go down into the lunge, come up a quarter of the way, go back down, and then come all the way back up.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This small addition increases the time your muscles are working and adds more strain, helping to build strength and endurance more effectively.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Paused_Work\"><\/span><b>Paused Work<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Pausing is pretty much what it sounds like\u2014stopping and holding your position at the most challenging part of the exercise.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For instance, in a squat, you&#8217;d stop and hold when your thighs are parallel to the ground. By pausing, you put more demand on your muscles\u00a0 to complete the movement. This not only helps with muscle growth but also improves your control and stability, as well as strength in the end range of motion during exercises.<\/span><\/p>\n<p><strong>If you struggle to even flirt with the idea of giving up your favorite foods or working out till your legs give way \u2013 BetterMe app is here to breathe a fresh perspective into the way you view the weight loss process! Check out the app and <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=bodyweight_lower_body_workout\">experience the fun side of fitness <\/a> and dieting with BetterMe!<\/strong><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Explosive_Movements\"><\/span><b>Explosive Movements<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Explosive movements, also known as plyometrics, involve rapid, powerful movements that start with a muscle lengthening action and are immediately followed by a muscle shortening action.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Incorporating jumps or explosive sprints into your routine forces your muscles to exert maximum effort in short bursts. This high-intensity effort can significantly improve muscle power, strength, and endurance (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9889940\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For instance, adding a jump at the end of a squat or doing jump lunges instead of regular lunges can make your workout more dynamic and challenging.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The quick switch from a contraction to a lengthening phase in these movements increases your heart rate and burns more calories, enhancing your overall fitness level and muscle tone.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Unilateral_Training\"><\/span><b>Unilateral Training<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Unilateral training means focusing on one side of your body at a time. By doing exercises that isolate one leg, like single-leg squats or lunges, you challenge your balance and coordination, which forces your muscles to work harder.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This not only helps to correct <a href=\"https:\/\/betterme.world\/articles\/muscle-imbalance\/\">muscle imbalances<\/a> by strengthening both sides of your body equally and individually, but also increases core engagement.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When you perform a unilateral exercise, your core has to work overtime to keep your body stable, which adds an extra layer of challenge to your workout. Plus, it&#8217;s great for improving your focus on muscle engagement and mind-muscle connection, enhancing the effectiveness of your workout (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC10133687\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Interested in strengthening your core at home? We\u2019ve delved deeper into this in our <a href=\"https:\/\/betterme.world\/articles\/core-workouts-calisthenics\/\">core calisthenics<\/a> blog.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=bodyweight_lower_body_workout\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/28.png\" alt=\"bodyweight lower body workout\" \/>\u00a0<\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Eccentric_Focus\"><\/span><b>Eccentric Focus<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Eccentric training involves focusing on the lengthening phase of an exercise. When you slow down the part of the movement where your muscles are lengthening, you&#8217;re doing an eccentric contraction.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For example, if you take 4-5 seconds to lower your body back down from a squat or a lunge, you&#8217;re putting more stress on your muscles, compared to a regular movement. This stress causes micro-damage to muscle fibers, which, when repaired, leads to stronger and larger muscles.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Eccentric training also improves flexibility and lowers the risk of injuries. It&#8217;s an excellent way to push past fitness plateaus and see significant gains in muscle strength and endurance (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC10244982\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><i><strong>Read more: <\/strong><\/i><a href=\"https:\/\/betterme.world\/articles\/calisthenics-warm-up\/\"><i>Calisthenics Warm Up 101: Bodyweight Exercises To Get Your Blood Flowing Before Your Workout<\/i><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Can_I_Build_Legs_With_Bodyweight_Exercises\"><\/span><b>Can I Build Legs With Bodyweight Exercises?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Yes, you can definitely build your legs with bodyweight lower body <a href=\"https:\/\/betterme.world\/articles\/leg-workouts-at-home-with-weights\/\">workouts at home<\/a>. The key to building muscle is progressive overload, and that can be achieved without weights (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9528903\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Below are 7 body weight <a href=\"https:\/\/betterme.world\/articles\/leg-exercises-while-sitting\/\">leg exercises<\/a> for beginners to consider when you need a full bodyweight lower body workout:<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Tempo_1_%C2%BC_Squat_Glutes_Quads_Hamstrings\"><\/span><b>Tempo 1 \u00bc Squat (Glutes, Quads, Hamstrings)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">A tempo squat is slightly different from a regular squat. Basically, you&#8217;re slowing down the movement and adding a little &#8220;extra&#8221; to each rep.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In this case, we have a 3-1-1-1 tempo, meaning you take 3 seconds to lower, pause for 1 second at the bottom, take 1 second to come up a quarter of the way, go back down for another second, and then finally stand all the way up.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This variation adds more time under tension and puts your muscles to work effectively, without weights.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Follow these steps to perform a tempo 1 \u00bc squat:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with your feet shoulder-width apart, toes slightly turned out.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">With your hands clasped in front of you or placed on your hips, lower into a squat by pushing your hips back and bending at the knees.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower yourself down to where your thighs are parallel to the ground.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pause for one second, then come up a quarter of the way.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly lower back down to parallel and then stand all the way up.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat for 10-12 reps.<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Single-Leg_Glute_Bridge_Glutes_Hamstrings\"><\/span><b>Single-Leg Glute Bridge (Glutes, Hamstrings)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">As part of unilateral training, the single-leg glute bridge is a great exercise that targets your glutes and hamstrings while also engaging your core.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Follow these steps to perform a single-leg glute bridge:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on your back with your knees bent and feet flat on the ground.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Extend one leg out straight in front of you, keeping it elevated off the ground.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push through your heel and raise your hips up off the ground, squeezing your glutes as you do so.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold for 1-2 seconds at the top, then slowly lower yourself back down.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Complete 10-12 reps on each leg.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Slow the movement to increase intensity and make sure to keep your core engaged throughout the exercise.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=bodyweight_lower_body_workout\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/30.png\" alt=\"bodyweight lower body workout\" \/>\u00a0<\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Nordic_Hamstring_Curl_Hamstrings_Glutes_Calves\"><\/span><b>Nordic Hamstring Curl (Hamstrings, Glutes, Calves)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Inspired by the Nordic hamstring exercise, which requires a partner to hold your ankles down, this variation can be done without any equipment.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You&#8217;ll need to hook your feet under a stable surface, say your dresser, to anchor them down. You&#8217;ll use a pillow under your knees to soften the friction as you lower yourself down.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Follow these steps to perform a Nordic hamstring curl:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Kneel on a soft surface with your feet anchored under a sturdy piece of furniture.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bend your hips only slightly, not at the spine; you should feel tension in your hamstrings.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly lower yourself down towards the ground, using your hamstrings to control the movement.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Once you can&#8217;t go any further, push back up to the starting position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Perform as many reps as possible (AMRAP) and aim to increase the number of reps each week.<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Pistol_Squats_Glutes_Quads_Hamstrings\"><\/span><b>Pistol Squats (Glutes, Quads, Hamstrings)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">A challenging exercise for advanced athletes, the pistol squat requires a lot of balance and strength in your legs. Your quads (the front of your thighs) and hamstrings (the back of your thighs) will be activated to a great extent, as you try to keep yourself in control throughout the movement.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Follow these steps to perform a pistol squat:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand upright with your feet shoulder-width apart.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Extend one leg out in front of you.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower down into a squat position, keeping your extended leg straight in front of you.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push through your heel to come back up to standing.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat for 8-10 reps on each side.<\/span><\/li>\n<\/ol>\n<p><strong>Whether you\u2019re a workout beast or just a beginner making your first foray into the world of fitness and dieting \u2013 BetterMe has a lot to offer to both newbies and experts! Install the app and <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=bodyweight_lower_body_workout\">experience the versatility first-hand<\/a>!<\/strong><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Jump_Squats_Glutes_Quads_Calves\"><\/span><b>Jump Squats (Glutes, Quads, Calves)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Explosive exercises add a different dimension to bodyweight <a href=\"https:\/\/betterme.world\/articles\/leg-workouts-with-dumbbells-at-home\/\">leg workouts<\/a>. They not only target your muscles but also increase your heart rate and burn more calories. Jump squats are a classic plyometric exercise that will help you build power and strength in your lower body.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Follow these steps to perform jump squats:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start with your feet shoulder-width apart.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower into a squat position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Explosively jump straight up into the air, pushing through your feet.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Land softly back down into the squat position and repeat for 12-15 reps.<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Walking_Lunges_Glutes_Quads_Hamstrings\"><\/span><b>Walking Lunges (Glutes, Quads, Hamstrings)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">An excellent exercise for targeting all three major muscle groups in your legs, walking lunges also engage your core and challenge your balance. While your quads and hamstrings do most of the work, your glutes also play a significant role in stabilizing your body throughout the movement.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Follow these steps to perform walking lunges:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Begin standing upright with your feet hip-width apart.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Take a big step forward with one leg, lowering yourself down until both knees are bent at 90 degrees.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push through your forward leg\u2019s heel to come back up to standing.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat on the other leg and continue walking forward for 10-12 steps.<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Body_Weight_Clamshell_Glutes_Hips\"><\/span><b>Body Weight Clamshell (Glutes, Hips)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Targeting your gluteus medius, which is a crucial muscle for stabilizing your hips and preventing injuries, the bodyweight clamshell exercise can be done without any equipment. It&#8217;s an excellent way to activate and strengthen your glutes while also challenging your stability.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Increase the time under tension by performing the exercise slowly and with control.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Follow these steps to perform a bodyweight clamshell:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on your side, with your knees bent at 90 degrees and feet stacked on top of each other.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly lift your top knee away from the bottom one, keeping both feet together.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold for a second at the top, then slowly lower yourself back down.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat for 12-15 reps on each side.\u00a0<\/span><\/li>\n<\/ol>\n<p><i><strong>Read more: <\/strong><\/i><a href=\"https:\/\/betterme.world\/articles\/bodyweight-beach-workout\/ \"><i>30-Minute Bodyweight Beach Workout for Beginners<\/i><\/a><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=bodyweight_lower_body_workout\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/7-1.png\" alt=\"bodyweight lower body workout\" \/><\/a><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=bodyweight_lower_body_workout\">\u00a0<\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"FAQs\"><\/span><b>FAQs<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"Is_4_Lower_Body_Exercises_Enough\"><\/span><strong>Is 4 Lower Body Exercises Enough?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">4 lower body exercises can be enough for beginners or those just starting to incorporate bodyweight training into their routine. However, as you become more advanced and your muscles adapt, it is recommended to increase the number of exercises and variations to continue challenging your muscles and preventing plateaus (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9528903\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Can_I_Do_Only_Lower_Body_Workouts\"><\/span><strong>Can I Do Only Lower Body Workouts?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Experts recommend doing both upper body and lower body exercises to achieve a balanced and functional physique. Neglecting one area can lead to muscle imbalances, which may increase the risk of injury (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9324710\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Can_I_Do_Leg_Day_Without_Weights\"><\/span><strong>Can I Do Leg Day Without Weights?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Yes, it is possible to have an effective leg day workout without using weights. Bodyweight exercises and plyometrics can provide enough resistance to challenge your muscles and promote progress (<\/span><a href=\"https:\/\/www.health.harvard.edu\/exercise-and-fitness\/the-advantages-of-body-weight-exercise\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">). Incorporating different variations and increasing the intensity can also help make bodyweight leg workouts more challenging.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In our <\/span><b><a href=\"https:\/\/betterme.world\/articles\/calisthenics-leg-workout-2\/\">Calisthenics Leg Workout<\/a> <\/b><span style=\"font-weight: 400;\">, we have provided a variety of exercises that target different muscle groups in the legs and can be done without any equipment.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"How_Many_Squats_Per_Day\"><\/span><strong>How Many Squats Per Day?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">You shouldn&#8217;t perform squats daily without rest; however when programmed correctly, you can do squats 2-3 times a week and still see results.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">2-4 SETS OF 8-12 REPS is effective for overall leg strength and muscle growth. However, the number of squats per day may vary, depending on an individual&#8217;s fitness level and goals.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Can_You_Bulk_With_Just_Bodyweight\"><\/span><strong>Can You Bulk With Just Bodyweight?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">It might be challenging to bulk solely with bodyweight exercises, as they do not provide enough resistance for massive muscle growth. However, incorporating progressive overload and increasing the intensity of your bodyweight workouts can help build muscle mass. Proper nutrition is also essential for bulking, so make sure you are consuming enough calories and protein to support muscle growth (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7561707\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n\n<p><span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;&lt;a href=&quot;&quot;https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=bodyweight_lower_body_workout&quot;&quot; target=&quot;_blank&quot;&gt;&lt;video autoplay=&quot;autoplay&quot; loop=&quot;loop&quot; muted=&quot;muted&quot; playsinline=&quot;playsinline&quot; width=&quot;777&quot;&gt;&lt;source src=&quot;&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-1.mp4&quot;&quot; type=&quot;video\/mp4&quot; \/&gt;&lt;\/video&gt;&lt;\/a&gt;&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=bodyweight_lower_body_workout\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-1.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A bodyweight lower body workout can be just as effective as using weights to target your leg muscles. By incorporating different exercises and variations, you can challenge your muscles and promote progress without any equipment. Remember to focus on proper form, increase the intensity gradually, and listen to your body for optimal results.\u00a0<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Your legs are the foundation of your strength, supporting you in everyday activities and rigorous exercises alike. These muscles, from your glutes to your calves, play a critical role in mobility, stability, and even overall posture. So you might think that building strength in the lower body requires heavy weights or a gym membership, but [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":60297,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[54,6],"tags":[],"coauthors":[45],"class_list":["post-60290","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-leg-workouts","category-workouts"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Bodyweight Lower Body Workout: 7\u00a0Exercises to Try At Home - BetterMe<\/title>\n<meta name=\"description\" content=\"Your \u2605 BODYWEIGHT LOWER BODY WORKOUT \u27a4 just got better with these 7 exercises that target major muscle groups in your legs and can be done without any equipment. Read more to find out!\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/bodyweight-lower-body-workout\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Bodyweight Lower Body Workout: 7\u00a0Exercises to Try At Home\" \/>\n<meta property=\"og:description\" content=\"Your \u2605 BODYWEIGHT LOWER BODY WORKOUT \u27a4 just got better with these 7 exercises that target major muscle groups in your legs and can be done without any equipment. Read more to find out!\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/bodyweight-lower-body-workout\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"article:modified_time\" content=\"2024-04-29T14:36:51+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2024\/04\/shutterstock_2060771750-scaled.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"2560\" \/>\n\t<meta property=\"og:image:height\" content=\"1887\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"BetterMe\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"BetterMe\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"10 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/bodyweight-lower-body-workout\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/bodyweight-lower-body-workout\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/7100a3394b90d4ed5b5fbddc895cc293\"},\"headline\":\"Bodyweight Lower Body Workout: 7\u00a0Exercises to Try At Home\",\"dateModified\":\"2024-04-29T14:36:51+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/bodyweight-lower-body-workout\/\"},\"wordCount\":2053,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/bodyweight-lower-body-workout\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/04\/shutterstock_2060771750-scaled.jpg\",\"articleSection\":[\"Leg Workouts\",\"Workouts\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Your legs are the foundation of your strength, supporting you in everyday activities and rigorous exercises alike. These muscles, from your glutes to your calves, play a critical role in mobility, stability, and even overall posture.<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\" data-sheets-value=\\\"{&quot;1&quot;:2,&quot;2&quot;:&quot;[video-shortcode link=\\\\&quot;https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=bodyweight_lower_body_workout\\\\&quot; mp4=\\\\&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\\\\&quot;]&quot;}\\\" data-sheets-userformat=\\\"{&quot;2&quot;:256,&quot;11&quot;:3}\\\" data-sheets-formula=\\\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">So you might think that building strength in the lower body requires heavy weights or a gym membership, but a bodyweight-only routine can be just as effective.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Truth is, with the right strategies and exercises, you can increase muscle endurance, strength, and even power without any equipment.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Here's how to do an intense lower body workout at home, focusing on 7 key exercises that target the major <a href=\\\"https:\/\/betterme.world\/articles\/muscle-groups-to-work-together\/\\\">muscle group<\/a> in your legs.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">This approach not only makes fitness accessible to everyone, regardless of their resources, but also proves that you can achieve substantial progress and maintain physical health with minimal equipment.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>Can You Build Lower Body Muscle Without Weights?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Yes, you can build lower body muscle without weights. That's because the principle of progressive overload (where you challenge your muscles to g ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/bodyweight-lower-body-workout\/\",\"url\":\"https:\/\/betterme.world\/articles\/bodyweight-lower-body-workout\/\",\"name\":\"Bodyweight Lower Body Workout: 7\u00a0Exercises to Try At Home - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/bodyweight-lower-body-workout\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/bodyweight-lower-body-workout\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/04\/shutterstock_2060771750-scaled.jpg\",\"dateModified\":\"2024-04-29T14:36:51+00:00\",\"description\":\"Your \u2605 BODYWEIGHT LOWER BODY WORKOUT \u27a4 just got better with these 7 exercises that target major muscle groups in your legs and can be done without any equipment. 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Read more to find out!","og_url":"https:\/\/betterme.world\/articles\/bodyweight-lower-body-workout\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_author":"#","article_modified_time":"2024-04-29T14:36:51+00:00","og_image":[{"width":2560,"height":1887,"url":"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2024\/04\/shutterstock_2060771750-scaled.jpg","type":"image\/jpeg"}],"author":"BetterMe","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"BetterMe","Est. reading time":"10 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/bodyweight-lower-body-workout\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/bodyweight-lower-body-workout\/"},"author":{"name":"BetterMe","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/7100a3394b90d4ed5b5fbddc895cc293"},"headline":"Bodyweight Lower Body Workout: 7\u00a0Exercises to Try At Home","dateModified":"2024-04-29T14:36:51+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/bodyweight-lower-body-workout\/"},"wordCount":2053,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/bodyweight-lower-body-workout\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/04\/shutterstock_2060771750-scaled.jpg","articleSection":["Leg Workouts","Workouts"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">Your legs are the foundation of your strength, supporting you in everyday activities and rigorous exercises alike. These muscles, from your glutes to your calves, play a critical role in mobility, stability, and even overall posture.<\/span>\r\n\r\n<span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;[video-shortcode link=\\&quot;https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=bodyweight_lower_body_workout\\&quot; mp4=\\&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\\&quot;]&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">So you might think that building strength in the lower body requires heavy weights or a gym membership, but a bodyweight-only routine can be just as effective.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Truth is, with the right strategies and exercises, you can increase muscle endurance, strength, and even power without any equipment.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Here's how to do an intense lower body workout at home, focusing on 7 key exercises that target the major <a href=\"https:\/\/betterme.world\/articles\/muscle-groups-to-work-together\/\">muscle group<\/a> in your legs.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">This approach not only makes fitness accessible to everyone, regardless of their resources, but also proves that you can achieve substantial progress and maintain physical health with minimal equipment.<\/span>\r\n<h2 style=\"text-align: center;\"><b>Can You Build Lower Body Muscle Without Weights?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">Yes, you can build lower body muscle without weights. 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