How to Build Muscle on Your Legs Without Weights

Avoid the gym and get in shape with these no-fuss leg workouts

Co-authored by Pete Cerqua and Janice Tieperman

Last Updated: August 20, 2024

Believe it or not, you don’t need weights or a gym to make the most of leg day. Never fear! We’ve put together lots of bodyweight-based, equipment-free exercises you can try during your next workout.

1

Squats

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Lower your upper body and bottom for a few seconds. Stand up straight with both feet around shoulder-width apart. Shift your weight to your heels, and sink yourself into a squat. Hinge your hips so you lean slightly forward, and lower yourself until your thighs are completely parallel to the floor. Then, stand up straight again. ^{[1]
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Research source}
- Squats are a great way to strengthen your hips and lower body. ^{[2]
 X
 Expert Source
 
 Pete Cerqua
 Certified Personal Trainer
 
 Expert Interview. 14 May 2020.}

2

Pause Squats

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Squat down low, so your bottom is about 1 ft (30 cm) or so above the ground. Hold this position for at least 5 seconds before standing upright again. ^{[3]
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3

Squat Jumps

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Rest your hands behind your head and arrange your feet so they’re a little wider than shoulder-width apart. Lower yourself into a squat, and then leap as high as you can into the air. Land on the ground in a squat, and repeat the exercise. ^{[4]
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4

Alternating Lunges

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Switch between both legs during this exercise. Take a step forward with your right leg, lunging forward until your right thigh is completely parallel to the ground. Then, return to an upright position. Repeat the exercise, this time lunging with your left leg. ^{[5]
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- Don’t push your knee over your toes when you lunge.

5

Lateral Lunge

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Take a large step to your left. Shift your body weight to the left, and then stand up straight. Repeat the exercise by stepping and lunging to the right. ^{[6]
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6

Alternating Step-Ups

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Place your right foot on the box, leaving your left foot on the ground. Then, push with your right foot and jump in the air. Alternate your legs so your left foot lands on the box, and your right foot lands on the ground. ^{[7]
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7

High Knee Toe Taps

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Place a sturdy chair in front of you. Then, jump so your left foot can comfortably tap the edge of the chair seat. Jump again, this time tapping the seat with your right foot. Keep alternating between both legs as you continue the exercise. ^{[8]
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8

Side Leg Raises

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Lie on your side, with both legs stacked on top of one another. Lift and lower the top leg slowly, creating a 45-degree angle between your legs as you go. Then, switch positions and repeat the exercise with your opposite leg. ^{[9]
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9

Single Leg Calf Raises

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This exercise requires a little extra balance. Stand on your right leg, with your left leg raised and bent in the air. Tighten your core and lift yourself onto the right ball of your foot. Hold this pose for 3 seconds, and then switch legs. ^{[10]
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Research source}
- You can also stand on a step or a block of wood to do this exercise. ^{[11]
 X
 Expert Source
 
 Pete Cerqua
 Certified Personal Trainer
 
 Expert Interview. 14 May 2020.}
- Single-leg calf raises also strengthen your Achilles tendon. ^{[12]
 X
 Expert Source
 
 Pete Cerqua
 Certified Personal Trainer
 
 Expert Interview. 14 May 2020.}
- Reader Poll: We asked 177 wikiHow readers to tell us their favorite cardio exercise to do at the gym and only 5% of them said the elliptical machine (even though this is known to be a great way to strengthen your legs and complement strength exercises). [Take Poll] The elliptical may not be popular, but it could be your secret weapon for building and shaping your legs!

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[1]

[2]

Expert Source

Pete Cerqua
Certified Personal Trainer

[3]

[4]

[5]

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[7]

[8]

[9]

[10]

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How to Build Muscle on Your Legs Without Weights

Steps

Squats

Pause Squats

Squat Jumps

Alternating Lunges

Lateral Lunge

Alternating Step-Ups

High Knee Toe Taps

Side Leg Raises

Single Leg Calf Raises

Expert Q&A

Tips

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