The 6 Best Leg Workouts You Can Do Absolutely Anywhere

Skip the gym and get your leg pump anywhere you want to squat, lunge, and jump.

From Men’s Health

Training your legs is important, so many guys think that means you have to spend hours in the squat rack.

That's not always the case. Heavy loaded squats and deadlifts are an important part of a healthy strength training regimen — but they aren't the only way you can build up a strong, good looking set of gams.

Thankfully, your bodyweight and some serious willpower can get the job done, too, according to Robert Dos Remedios, C.S.C.S., strength and conditioning director for College of the Canyons in Santa Clarita, California.

Performing many of the exercises you would in the weight room sans iron will still give your legs the work they need, if you pump up the volume and focus on sets for time, instead of just reps.

Using a series of hard-hitting squats, lunges, and hip hinges, you can hammer all of the big muscles in your legs — hamstrings, glutes, and quads — until they burn. And since life rarely happens in just one plane of motion, these workouts will also have you moving in three directions so you can build real-world strength and mobility.

But those perks aren’t even the best part of adopting a bodyweight regimen: You can do these circuits anywhere—your living room, a hotel room, a park — as long as you have about six feet of floor space and an elevated surface (like a bed or box) handy. That makes these workouts the ultimate zero-excuse leg burners.

The Workouts

The Dos Remedios Leg Burner

Do the following six exercises as a circuit. Perform as many reps as possible of one move for 30 seconds, rest for 30 seconds, and then move on to the next move. When you’ve finished the last exercise, start with the first move again. Do three or four circuits total. The entire workout should take you 18 to 24 minutes.

Squat Jump

With your feet hip-width apart, squat until your thighs are parallel to the floor, and then jump as high as you can. Allow your knees to bend 45 degrees when you land, pause in deep squat position for one full second, and then jump again.

Walking Single-Leg Straight-Leg Deadlift Reach

Stand with your feet hip-width apart and your arms hanging to the side of your thighs. Lift your right leg behind you. Keeping your lower back naturally arched, bend forward at your hips and lower your torso until it’s nearly parallel to the floor while you reach your opposite hand to the floor. Return to the starting position, take two steps forward, then repeat the movement with the opposite leg.

Side Lunge

Stand with your feet about twice shoulder-width apart. Keeping your right leg straight, push your hips back and to the left. Then bend your left knee and lower your body until your left thigh is parallel to the floor. Your feet should remain flat on the floor at all times. Pause for two seconds, and then return to the starting position. Complete all reps and switch sides.

Scissor Box Jump

Place your left foot on a box or bench with your right foot on the floor. In one movement, jump up and switch leg positions in midair. At the bottom position, pause for one second before alternating to the other leg.

Single-Leg Hip Raise

Lie faceup, arms out to your sides at 45-degree angles, left foot flat on the floor with that knee bent, and your right leg straight. Raise your right leg until it’s in line with your left thigh. Then squeeze your glutes and push your hips up—your lower back will elevate. Pause, and return to the starting position.

Alternating Drop Lunge

Stand with your feet hip-width apart, hands on hips. Keep your chest and eyes up, shoulders squared. Cross your right leg behind your left, and bend both knees, lowering your body until your left thigh is nearly parallel to the floor. Return to start and repeat, switching sides.

The Do-Anywhere Leg Workout Challenge

If you're ready for an extra bodyweight challenge, give this workout a try. You'll perform each move for 10 minutes, which will test your lower body power and stamina for almost an hour. This one's a killer.

Box Squat Jumps

Perform 10 box squat jumps every minute on the minute for 10 minutes. That means that you should set a time for 10 minutes, then do 1o reps every time a new minute starts. Rest during the remainder time for each period.

Bulgarian Split Squat Jumps

Exploding up on one leg can be tough for beginners, so it's okay to try the jump-free version of the move instead. Perform five sets of 10 reps per side, every minute on the minute.

Box Squats

Set a timer for 10 minutes, then perform 30 box squat reps per minute, resting during any remaining time in each period.

Bulgarian Split Squats

If you subbed out the jumping version earlier, either repeat the exercise or think up an appropriate substitute, like performing 20 calf raises per minute. For the split squat crowd, try five sets of 15 reps per side, every minute on the minute.

Alternating One-Leg Box Squats

The finale is simple, but tough to complete without shaky legs: 10 straight minutes of alternating one-leg box squats. Focus on the slow eccentric lowering movement, then spring back up. Good luck walking the next day.

The Quad Killer

This quick circuit is designed to obliterate your quads. Perform each move for 30 seconds, then rest for 10 seconds — that's 1 round. Perform 3 to 5 rounds for a full workout, resting for 30 seconds after each round.

Quick toes

Run in place with short, quick steps, putting your weight on the front of your foot with each step.

Duck Lunge (R)

Hinge at the hips to crouch low, with your right leg forward. Step your left leg forward and back, keeping your right foot squarely planted.

Duck Lunge (L)

Hinge at the hips to crouch low, with your left leg forward. Step your right leg forward and back, keeping your right foot squarely planted.

Low Split Switch

Hinge at the hips and crouch low. Jump into a lunge with your left leg forward, pause for a beat, then jump to switch to the opposite leg position.

Lethal Lower Body Superset

There's just one move for this workout, but the volume makes it a doozy. Perform 10 Bulgarian split squats with your right foot forward, then switch to 10 reps with your left foot forward. Complete these reps every minute on the minute (EMOM) for 10 minutes.

Lower Body Lunge Fest

This 15-minute burner won't just work your legs — the routine also pushes your cardio conditioning. Don't underestimate these simple moves, either. After 3 or 4 minutes, your legs will be screaming for relief. Perform each move for 5 minutes, then move immediately to the next. To really challenge yourself, try 2 rounds, back to back.

Walking Lunges - 5 minutes

Lateral Walks - 5 minutes

Bear Crawls - 5 minutes

Sore Legs, No Equipment

Bobby Maximus' bodyweight workout is simple, but it won't be easy. It's just two moves — but the descending ladder structure means you'll do a ton of reps.

20 Lunges, right and left leg

Wall Sit - 30 seconds

19 Lunges, right and left leg

Wall Sit, 30 seconds,

Continue down the ladder until you reach 1 lunge per leg. Finish with one last 30 second wall sit. Good luck walking the next day.


See more at: Men’s Health