Ah, leg day. The two most revered (and feared) words in the fitness community. And for good reason: our legs contain some of our biggest and most important muscles, meaning that a good leg day is gonna burn more calories, reduce your risk of injury, increase your endurance, boost your metabolism – the list goes on, and on, and on.

But what happens when you can’t make it to the gym and don’t happen to have a squat rack or 7-ton leg press machine in your living room? Well, worry not friend, because we’ve got the secret right here!

The fact is, you can do the same leg day exercises you’re doing in the gym, using only your bodyweight! And even better, you can get them done wherever you are – that means no excuses! So get ready for knobby knees, sore stilts, and gummy gams, because we’re taking you through the best bodyweight leg exercises around.

Make it a killer leg day workout by doing 12 reps of each exercise below for 2 or 3 circuits!

Squat

This powerhouse exercise is definitely considered the king of leg workouts. You may be used to that heavy squat bar at the gym, but bodyweight squats are just as effective and will definitely still leave you sweating.

How to do it:

• Stand with your feet hip-width apart
• Sit back as if you’re sitting on a chair behind you
• Don’t go lower than where your knees are over your feet
• Return to starting position

Lunge

To get the right muscles working, it’s all about form and balance. This move requires both, plus focuses some attention on the often-forgotten hip stabilizers while still giving your legs an all-over workout.

How to do it:

• Start in a standing position
• As you step your right leg back, bend both knees to 90 degrees
• Push through your left leg to return to standing
• Repeat on your other leg

Lateral Lunge

This spin on a regular lunge gives the muscles you use for walking, running, and other everyday activities a much-needed boost by really getting them workin’ in a different way. Plus, it’s great for increasing flexibility and range of motion.

How to do it:

• Stand with your feet wider than hip width
• Push your hips back and bend your right knee
• Lower your body until your right knee is bent 90 degrees
• Push through your leg back to starting position

Glute Bridge

As the name suggests, your glutes will be feeling the burn after a few reps of this exercise. By working the posterior chain (or backside of your body), it’ll stabilize your posture and really engage your lower back.

How to do it:

• Start by lying on your back
• Bend your knees with your feet resting on the floor near your butt
• Squeeze your abs as you press your feet down and raise your hips into the air. For an advanced challenge, you can even lift one leg up at a time. 

Single Leg Deadlift

No weights are needed for this type of deadlift! Even bodyweight deadlifts still pack a big punch. Your hamstrings will need some serious stretching after this exercise.

How to do it:

• Stand on your right leg
• Lean forward, extending your left leg straight out behind you until your torso is parallel to the ground
• Push through your right leg to bring it back to standing position

Just because you work your legs at home, at a hotel, or at a park, doesn’t mean you’re not working just as hard as you would by pumping that iron. There are tons of ways to strengthen your legs, and diversifying your exercise routine will keep it fun and exciting!

At Studio SWEAT onDemand, you can choose from tons of streaming virtual classes like Spin, TRX, HIIT, Yoga, and more, to get your leg day on anytime, anywhere. With our 7-Day Free Trial, you’ll be joining a huge community of real people around the world, doing real workouts and getting real results. So don’t wait! Sign up now, and let’s get those legs pumping, burning, and begging for mercy. Trust us, that’s actually a good thing.