These Bodyweight Exercises For Your Legs and Booty Require Zero Equipment

Updated on March 13, 2019 at 12:25 PM

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Weight training is a great way to build muscle and make you feel badass. In fact, you have to pick up the dumbbells and barbells if your goal is to effectively build muscle (reminder: eating more carbs and protein and incorporating recovery days into your schedule is also important).

But whenever you can work your body without navigating the weights at the gym or taking out the 10-pounders you keep in your closet, it's a good day — i.e., you can grow your glutes anytime, anywhere. When it comes to working your lower body equipment-free, there's a long list at your disposal. Here are 20 lower-body bodyweight exercises that bring the heat to your booty, calves, and thighs. Note: this is not a workout. Instead, take some of these moves and add them to your routine. You'll be glad you did!

Forward Backward Lunge

Stand with the feet together.
Put weight on the left foot, lift your right knee up, and step into a forward lunge. The front knee should be at a 90-degree angle with the left knee just barely hovering above the ground.
Push into your right heel, come to stand, and immediately step the right foot behind you into a reverse lunge with the left knee at a 90-degree angle.
This counts as one rep.
Do two or three sets of 10 reps on each leg.

Single-Leg Bridge Lift

Lie on your back and place your hands on the floor for stability as you bend one leg and lift the other leg off the ground.
Then, pressing your heel into the floor, lift your pelvis up, keeping your body in a stiff bridge position.
Slowly lower your body to the floor and repeat. Switch legs to complete one rep.
Do two or three sets of 10 reps.

Basic Squats

Stand with your feet hip-distance apart (holding a dumbbell optional).
Now, slowly bend your knees as if you were going to sit in a chair, keeping all the weight in your heels. Don't let your knees move beyond your toes and don't let the knees roll out or in. The knee should track toward your second toe. Squat down as low as you can, keeping your head and chest lifted, your spine long, and your shoulders relaxed. Do not round your spine!
Press through your heels and slowly straighten your legs to stand up. Make sure to keep your spine neutral. Do not round your back. This counts as one rep.
Do two or three sets of 12 reps.

Jump Squats

Begin in an athletic stance with feet shoulder-width apart and arms bent with hands at chest level. Bend knees and come into a full squat.
Jump up as explosively as you can, reaching for the ceiling.
When you land, lower back into the squat position to complete one rep.
Do two or three sets of 15 reps.

Reverse Lunge and Kick

Step back with your left foot, coming into a deep lunge and bending both knees to 90 degrees.
Press the right heel into the ground as you push off with your left foot, kicking your left leg to touch your left toes to your right hand. This counts as one rep.
Do 10 reps on each side to equal one set. Do two or three sets.

Standing Booty Kicks

Stand tall and place your hands on your hips.
Put all the weight in your right leg, keep both legs straight, and lift your left leg directly behind you. Let your glutes do all the work. Keep your left foot flexed and work on lifting your heel as high as you can without leaning your torso too far forward. Engage your abs to help you stay balanced.
Then lower your left leg so it's parallel with your right, but don't let it touch the ground. Then lift it back up behind you. This counts as one rep.
Do two or three sets of 10 reps on each leg.

Good Morning

Stand with your feet hip-width distance apart and place your hands at the back of your head with your elbows opened wide.
Pull your abs to your spine and keep your back neutral while pressing your butt backward, hinging at the hips, until your back is almost parallel to the floor. Keep a slight bend in your knees as you bend forward.
Return to standing, squeezing your glutes when you are upright. This completes one rep.
Do two sets of 10 to 12 reps.

Heel Raises

Position your feet hip-width apart.
Slowly raise your heels until you're on your tiptoes, then slowly lower back down to the ground. Take three slow counts to raise and lower your heels.
Do two or three sets of 20 reps.

Elbow Plank With Leg Lift

Place your right elbow on the ground. Extend both legs out so that your body is in one straight line and you're balancing on the outside edge of your right foot. Flex both feet if you can, and rest your left hand on your upper hip.
Keeping your spine lengthened and your abs engaged, lift your left leg up just higher than your top hip. Then slowly lower it back to your bottom leg.
Keep your waist up and lifted, and don't sink into your bottom shoulder.
Do three sets of 15 reps on each side.

Lunge Skips

Come into a lunge with your right leg back. Swing your right leg forward to hop up on your left foot, then land softly back in a lunge.
Do two or three sets of 10 reps on each leg.

Donkey Kicks

Start on all fours, with your hands directly under your shoulders and your knees directly under your hips.
Keep your right knee at a 90-degree angle as you slowly raise your leg behind you until your thigh is almost parallel to the floor. Pulse your flexed foot toward the ceiling by squeezing your glutes. Your back should remain perfectly still in a neutral spine. The motion should be small and controlled with the muscle doing the work and not momentum.
Return to start position to complete one rep. Do 20 on each side, two to three times.

Wall Sit

Stand with your back against a wall, placing your feet about two feet in front of you. Feet should be hip-distance apart.
Bending your knees, slide your back down the wall until your knees are at 90-degree angles. Your knee joints should be over your ankle joints, so you may need to inch your feet farther from the wall to create proper alignment. Don't let your knees fall into the midline of your body or sway outward.
Hold for 30 to 60 seconds, then stand up. Repeat for a total of three reps.

Single-Leg Toe Touch

Begin standing with all your weight on your left foot.
Keeping your spine long, reach forward, bending your left knee and touching your fingers to the floor a few inches in front of your toes. Keep your abs engaged to stabilize your torso. Your right leg will go behind you to help you balance.
Press your left heel into the ground as you lift your torso to stand, bringing the right foot to touch next to the left foot. This completes one rep.
Do three sets of 12 to 15 reps on each side.

Side Skater

Start in a small squat. Jump sideways to the left, landing on your left leg and crossing your right leg behind you. Bring your left hand to the floor, squatting low in the cross-legged position. This completes one rep.
Reverse directions by jumping to the right with your right leg.
Continue alternating sides for 30 reps. This counts as one set. Do two or three sets.

Basic Squat With Side Leg Lift

Stand with your feet shoulder-width distance apart, feet parallel. Bend your knees, lowering your hips deeply so your thighs are parallel with the floor, keeping your weight back in your heels.
Then rise back up, straightening the legs completely and lifting the right leg out to the side, squeezing the outer glute.
As you step the foot back into shoulder-width distance position, squat down again. Then stand up and do a side leg lift on the left side. Lower the leg back to the starting position.
This counts as one rep. Do two or three sets of 10 reps on each leg.

Leg Balance Warrior 3

Stand on your left foot with your right leg lifted to 90 degrees and your right knee bent.
Reach your torso forward as you lengthen your right leg behind you. Reach your arms overhead for balance as your torso and leg come parallel to the floor. Keep your left knee slightly bent.
Hold this position for a moment, and reach through your right heel to engage the back of the right leg.
Moving with control, bring your right leg forward and return to standing upright. This completes one rep.
Complete three sets of 10 on each side.

Split Lunge Jumps

Stand with your feet together and your knees soft. Jump and come into a lunge with your left leg forward.
Push off with both feet, jumping them together, then hop into a lunge with your right leg in front.
Jump your feet back together to complete one rep.
Complete three sets of 10 on each side.

Sumo Squat

Stand with your feet wide, toes pointing out. Bend your knees, lowering your hips deeply, so your thighs are parallel with the floor. Make sure to keep your weight back in your heels.
Then rise back up, straightening the legs completely and squeezing the glutes at the top of the movement to get the most from the exercise.
Do as many squats as you can for 30 seconds, two or three times.

Sumo Squat Jump

Stand with your feet shoulder width apart and slightly turned out, arms resting on your hips.
Bend your knees and plié, then jump up explosively. Keep your core engaged.
Land with control, lowering your body back into the squat position to complete one rep.
Complete two sets of 10 reps.

Pilates Swimming

Lie on your stomach with your arms reaching overhead, pulling your abs away from the floor to protect and lengthen your lower back. Lift your legs, arms, and head off the mat.
Keeping your knees straight, lift your entire right leg and left arm a few inches away from the floor. As you lower your right leg and left arm, lift your left leg and right arm away from the mat to complete one rep.
Continue alternating sides in a slow controlled manner, keeping your torso stable, for 20 reps. Do two or three sets.