How to Gain Leg Muscle Without Weights

Co-authored by Pete Cerqua and Janice Tieperman

Last Updated: August 25, 2021

Believe it or not, you don’t need weights or a gym to make the most of leg day. Never fear! We’ve put together lots of bodyweight-based, equipment-free exercises you can try during your next workout.

1

Squats

Lower your upper body and bottom for a few seconds. Stand up straight with both feet around shoulder-width apart. Shift your weight to your heels, and sink yourself into a squat. Hinge your hips so you lean slightly forward, and lower yourself until your thighs are completely parallel to the floor. Then, stand up straight again.^{[1]
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- Squats are a great way to strengthen your hips and lower body.^{[2]
  X
  Expert Source
  
  Pete Cerqua
  Certified Personal Trainer
  Expert Interview. 14 May 2020.}

2

Pause Squats

Hold your squat for longer. Squat down low, so your bottom is about 1 ft (30 cm) or so above the ground. Hold this position for at least 5 seconds before standing upright again.^{[3]
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3

Squat Jumps

Take your traditional squats to the next level. Rest your hands behind your head and arrange your feet so they’re a little wider than shoulder-width apart. Lower yourself into a squat, and then leap as high as you can into the air. Land on the ground in a squat, and repeat the exercise.^{[4]
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4

Alternating Lunges

Switch between both legs during this exercise. Take a step forward with your right leg, lunging forward until your right thigh is completely parallel to the ground. Then, return to an upright position. Repeat the exercise, this time lunging with your left leg.^{[5]
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- Don’t push your knee over your toes when you lunge.

5

Lateral Lunge

Lunge to the left and right instead of lunging forward. Take a large step to your left. Shift your body weight to the left, and then stand up straight. Repeat the exercise by stepping and lunging to the right.^{[6]
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6

Alternating Step-Ups

Step on and off a sturdy bench or box. Place your right foot on the box, leaving your left foot on the ground. Then, push with your right foot and jump in the air. Alternate your legs so your left foot lands on the box, and your right foot lands on the ground.^{[7]
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7

High Knee Toe Taps

Prepare to hop nonstop for this exercise. Place a sturdy chair in front of you. Then, jump so your left foot can comfortably tap the edge of the chair seat. Jump again, this time tapping the seat with your right foot. Keep alternating between both legs as you continue the exercise.^{[8]
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8

Side Leg Raises

Try this exercise on a comfortable surface or yoga mat. Lie on your side, with both legs stacked on top of one another. Lift and lower the top leg slowly, creating a 45-degree angle between your legs as you go. Then, switch positions and repeat the exercise with your opposite leg.^{[9]
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9

Single Leg Calf Raises

This exercise requires a little extra balance. Stand on your right leg, with your left leg raised and bent in the air. Tighten your core and lift yourself onto the right ball of your foot. Hold this pose for 3 seconds, and then switch legs.^{[10]
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- You can also stand on a step or a block of wood to do this exercise.^{[11]
  X
  Expert Source
  
  Pete Cerqua
  Certified Personal Trainer
  Expert Interview. 14 May 2020.}
- Single-leg calf raises also strengthen your Achilles tendon.^{[12]
  X
  Expert Source
  
  Pete Cerqua
  Certified Personal Trainer
  Expert Interview. 14 May 2020.}