Bodyweight Leg Exercises to Get Lean
58 Bodyweight Leg Exercises to Get Lean with three 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 workout targets the muscles on the back of the thigh and the muscles on the lower part of glutes. Relatively easy, so recommended for beginners.
Beginner - 6
Hip Abduction
It is a workout that focuses on each side of your glute muscles. The movements are fairly easy, making it a good workout for beginners. You can train your mid part of glute muscles with this exercise!
Beginner - 7
Hip Extension
It's a relatively easy workout that can target the muscles behind your hips and thighs!
Beginner - 8
Hip Thrust
It's the best workout to target your hip muscles!
Beginner - 9
Lunge
This workout is excellent for your glutes, and also for developing a coordination of lower body muscles!
Beginner - 10
Side Lunge
It's a body weight exercise that can develop overall coordination of your thigh muscles. The workout is also great for your mid part of glute muscles!
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
It's a workout where you have to sit on one foot and maintain balance!
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
This move works your lower abs and thighs, boosting core stability and leg flexibility.
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
