Bodyweight Leg Exercises to Get Lean
58 Bodyweight Leg Exercises to Get Lean with ready-made workouts, plus a form guide and video for every exercise.
Ordered by how popular each exercise is in Planfit
Ready-Made Workouts
Pick a goal and level — each workout is built from the exercises below
Experience
Goal
Workout 1
Workout 2
Top 10
- 1
Squat
It can activate muscles in many areas such as thighs and cores. It's a good workout to straighten your forms before doing other squats!
Beginner - 2
Wide Squat
It is a squat performed with your feet spread wider than a regular squat. You can focus more on your abs and inner thighs than regular squats!
Beginner - 3
Backward Lunge
This is a workout where you sit down while stretching your feet backwards. As you go down, try to focus on your core muscles so that your body doesn't sway.
Beginner - 4
Cross Lunge
It's a workout that can intensively target your hip muscles!
Intermediate - 5
Glute Kick Back
This is an exercise that stimulates the muscles at the back of your thighs and the lower part of your glutes using just your body weight. It's not a particularly difficult movement, so even beginners can do it easily!
Beginner - 6
Hip Abduction
This exercise allows you to focus on your glute muscles one side at a time, and the movement is simple, making it great for beginners. You can strengthen your gluteus medius with hip abduction!
Beginner - 7
Hip Extension
It's a relatively easy workout that can target the muscles behind your hips and thighs!
Beginner - 8
Hip Thrust
1. This is the best exercise to stimulate your glute muscles! 2. It is very effective for building strong and firm glutes. 3. It helps create a balanced lower body by strengthening your glutes and the muscles on the back of your thighs at the same time.
Beginner - 9
Lunge
It’s excellent for developing coordination of the lower body muscles and is a great exercise for building your glute muscles!
Beginner - 10
Side Lunge
This is a bodyweight exercise that helps develop overall thigh muscles and coordination. It’s also a great exercise for strengthening the gluteus medius!
Beginner
Ranked 11–58
- 11
Sumo Squat Floor Touch
It's a workout that helps you increase your squat strength or flexibility!
Beginner - 12
Walking Lunge
This workout is one of the best lower-body workouts. It can help you train the overall lower body muscles and coordinations of different muscles.
Beginner - 13
Side Kick Back
It is a workout that can train the muscles on the sides of the hips and thighs. Since hip joints are often used, sufficient stretching is essential!
Beginner - 14
Wall Sit
It's a workout to lean against the wall. It can strengthen your lower body and core muscles!
Beginner - 15
Box Jump
Jump on both feet to the height of the box. It's harder than you think to use your whole body!
AdvancedBox - 16
Calf Raise
It's a workout to make well-toned calves!
Advanced - 17
Glute Kick Back and Cross
It's an effective workout that can target continuous feeling to your hip muscles!
Beginner - 18
Glute Kick Back and Side Kick
It's a body weight that trains core muscles, hips, and back of thighs!
Beginner - 19
High Knee Lunge on Balance Trainer
It's a workout that can improve knee stability through a Bosu-ball!
AdvancedBOSU Ball - 20
High Knee Squat
It is a workout that uses core muscles along with squats. Lift your knees after squats to target your whole body muscles!
Intermediate - 21
Jump Squat
It's a workout that can get the effects of squats and cardio, and it's an excellent workout for improving basic physical strength and lose weight!
Intermediate - 22
Knee Hip Thrust
It is a perfect workout for beginners because it is not difficult to move body weight that strengthen the thigh and hip muscles!
Beginner - 23
Lunge Jump
It's a workout that you can do at once, including lower body workout and cardio. Even if it's hard, keep the lunge position until the end!
Advanced - 24
One Leg Deadlift
It is a body weight that can evenly develop leg muscles, hips, and core muscles. It's a workout that helps improve coordination and balance!
Intermediate - 25
One Leg Hip Thrust
It's a workout that targets your hip by exercising one by one.
Intermediate - 26
One Leg Knee Up
It's a very effective workout to lose belly fat!
Beginner - 27
Pistol Squat
1. This is an exercise where you must maintain the balance of your whole body while sitting on one leg! 2. It is a representative lower body compound exercise that uses the front of the thigh and glute muscles. 3. It is great for significantly improving your whole-body sense of balance and core stability.
Advanced - 28
Side Raise and Kick
It's a workout to improve balance and coordination with body weight that strengthen thigh and hip muscles!
Beginner - 29
Split Squat
Do squats by splitting your legs.
Beginner - 30
Squat on Balance Trainer
Squats boost your balance while strengthening your lower body and core.
AdvancedBOSU Ball - 31
Standing Hip Abduction
Stand and lift your leg to the side to work your glutes.
Beginner - 32
Stepback Handraise
It's a workout where you lift both hands while pulling your feet back. The larger the movement, the more helpful it is to develop whole body muscles!
Beginner - 33
Box Jump Overs
Jump over boxes to boost your lower body power and heart rate
AdvancedBox - 34
Box Pistol Squat
Build balance and leg strength by sitting and standing on one leg.
AdvancedBox - 35
Chair Squat
Great for practicing squat form using a chair
Advanced - 36
Exercise Ball Split Squat
Place your back foot on a gym ball to work your balance and leg strength.
AdvancedStability (Swiss) Ball - 37
Low Lunge
Step back with one foot to perform a lunge.
Beginner - 38
Lunge Twist
Twist your body in the lunge position
Intermediate - 39
Narrow Squat
Do a squat with your feet close together
Beginner - 40
Nordic Curl
This is a high-intensity exercise that really works your hamstrings.
Advanced - 41
Sissy Squat
This squat targets your quads, particularly engaging the front of your thighs with a deep stretch.
Advanced - 42
Sled Drag
Build lower body and core endurance by dragging a sled
AdvancedSled - 43
Sled Push
Build lower-body power and endurance with this full-body exercise.
AdvancedSled - 44
Bosu Ball One Leg Squat
A challenging squat that works your lower body and core.
AdvancedBOSU Ball - 45
Clamshell
This exercise stabilizes your pelvis by activating the gluteus medius.
Advanced - 46
Hip Bridge
This basic hip strengthener works your glutes, hamstrings, and core.
Beginner - 47
Staggered Deadlift
This hinge move loads one leg more than a regular deadlift. Great for legs and balance.
Advanced - 48
Standing Kick Back
This move targets your glutes and hamstrings.
Beginner - 49
Standing Side Kick
This kick move works your glutes and outer thighs while training your balance.
Beginner - 50
Step Box Leg Curl
This leg curl variation uses your body weight to target your hamstrings.
AdvancedStep Platforms - 51
The Bicycle
This move works your abs and obliques to build core and rotational strength.
Advanced - 52
The Double Leg Kick
This move works your lower back, glutes, and hamstrings while improving your posture and flexibility.
Advanced - 53
The One Leg Kick
This Pilates move works your hamstrings and glutes while boosting core stability and leg flexibility.
Advanced - 54
The Scissors
1. This movement uses the lower abs and thighs at the same time to improve core stability and leg flexibility. 2. It is especially effective for strengthening the lower abdominal muscles and increasing flexibility in the back of the thighs (hamstrings).
Advanced - 55
The Shoulder Bridge
This move strengthens your glutes and hamstrings while improving spinal stability and pelvic alignment.
Advanced - 56
The Side Kick
This move works your glutes and legs while building core strength and balance.
Advanced - 57
Tibialis Raise
Strengthen your shins to boost ankle stability and lower body balance
Advanced - 58
Weighted Bosu Ball Squat
A squat performed on a Bosu ball with added weight, strengthening your lower body and core at the same time.
AdvancedBOSU Ball
