15 Most Effective Bodyweight Leg Exercises.
Whether you like calisthenics, train at home, or enjoy bodyweight strength you can grow strong power legs if you use the right …
source
February 5, 2026
Headlines
"Harmony in Every Heartbeat
Whether you like calisthenics, train at home, or enjoy bodyweight strength you can grow strong power legs if you use the right …
source
SUPERSET PROGRAM:
SUPERSET 1
Pistol Squat / Shrimp Squat / Step Up / Bulgarian Squat (Choose what fits you best) – 5 Reps
Nordic Curl / Hamstring Curl – 5 Reps
REPEAT: 3 – 5 Sets
SUPERSET 2
Single Glute Bridge – 8 Reps Each Side
Natural Leg Extension – 5 Reps
Single Leg Deadlift – 8 Reps Each Side
REPEAT: 2 – 3 Sets
CONDITIONING
3-5 minutes walking lunges accumulated (not all at once)
What exercise do you prioritize for the legs?
Hi , i have a knee that has had 5 dislocations (last one was over 10 years ago) how would you approch getting it strong when i do bodyweight squats it tends to become inflammed
Air Squat: 00:26 – 00:46
Toe Squat: 01:05 – 01:17
Lunge: 01:23 – 01:31
Bulgarian Split Squat: 01:35 – 01:53
Step Up: 01:54 – 02:32
ATG Split Squat: 02:56 – 03:21
Pistol Squat: 03:22 – 03:52
Shrimp Squat: 03:52 – 04:23
Sissy Squat: 04:43 – 05:02
Natural Leg Extension: 05:02 – 05:19
Nordic Curl: 05:33 – 05:56
Hamstring Curl: 06:03 – 06:12
Hip Hinge/Stiff-Legged Deadlift (Bodyweight): 06:15 – 06:38
Glute Ham Raise (Bodyweight): 06:39 – 06:53
Glute Bridge: 06:54 – 07:07
We need part 2!!! When is it coming out?
Hey – is Part 2 out yet 🙏?
Hi! Love the white shoes, are they barefoot? I have been looking for some like that, what is the brand? Thank you so much!
ty!❤
🦵🏾
Glad to revisit this video. So much good stuff! Not mentioned here, I include weighted Poliquin stepdowns for stability and VMO strengthening.
Gotta start somewhere
You can get a long fkin way with bodyweight squats alone. If they start to get easy, just start doing slower reps, pauses in the middle or just before you hit atg, don't lock out at the top (since that's a resting position), or decrease your rest time by 30-60 seconds. There are a ton of ways to make any set harder.
🎉🎉🎉
Thanks mate
eny grow your legs whith this type of workout only bodywheight? is a interrogant for me, I found other variant a wheigth training. Thanks 🙂
No love for calves then…
Got a hiatal hernia so i can’t do squats or deadlifts anymore, hoping these will be a good replacement
Does a single leg glute bridge isolate the glute on the leg that’s isolated?
Regarding The natural leg extension what is the difference between doin it with the foot at point or flexed position?
Back Extensions are also amazing
Is it possible to those excersise at 58.
👍🙏🍀
Been lifting for about 5 years now and have come to realization i have almost no mobility, balance or flexibility. Ive done 2 calisthenic leg days now and squatting 400 means nothing when i cant even one leg squat. Thank you for this video
Hello
Can u do a video of upper and lower body streching after or pre workout
Thank u
Wow!! Thank you so much for all of this great information ❤ much appreciated 🙏🙏
❤
Thorough as always. I love your channel. Always giving us good quality content.
I recommend doing Horse Stance. It's really tough but has massive benefits.
Time under tension is the secret
So, doing high reps is better for speed than low reps with heavy weight? I always train heavy but ım not faster
good luck
Wish there was a PDF for this
Ive always needed a Smith Machine because I have Knocked-knees..So I cant do a regular lunge because my Leg isnt straight
This video is so well crafted! Keep up the good work! 🔥
High box step up for the hamstrings.
can't even do the easy versions of these exercises XD but i'll get them someday !
Hey Josh, Great video! What do you think about exercises for the hip-adductors? Do you have some suggestions here? I like bodyweight-training, so i do the copenhagen-hip-adductors…but do you now some other exercices? Thanks for you content 🙂
Legs, ugghhh…
Thank you!
So how much time do you normally spend in a day doing exercises? That's my biggest hesitation to switch from weight training to body weight. I like that I have a fairly simple weight routine that takes me like 30-45 minutes 3 times a week in the morning before I go to work. Then I try and run threev times, tue, thu and sat for short 30-45 minutes runs and sun is my day off. Can I get a build like yours with that little time?