The biggest advantage of bodyweight exercises is that you don’t need any equipment to them and they can be done practically anywhere. Bodyweight exercises are ideal for leg workouts because you use all your weight to train your legs. That’s probably more weight than you can lift. Legs have the largest muscles in your body, and the exercises listed below will work on the calves, glutes, quads, hamstrings, hip stabilizers and fast and slow twitch muscle fibers.
1. Bodyweight Squat
Stand with your feet apart at hip width or shoulder width then drive your hips back as if you want to sit down. As you sit down, the knees should bend until you reach your desired depth but keep the shins vertical so that the knees don’t pass the toes. If you are a beginner, you should include it in your calisthenics leg training. Once, you are familiar with it, try other variations such as the prisoner or side to side.
2. Single-Leg Hip Raise
Lie on your back with your arms at your side with palms facing upward. Bend the right knee and the foot flat on the ground and then raise the left leg so that it is in line with the right thigh. Raise your hips up while squeezing your glutes until your body is straight with your knees and shoulders. Holds this position for about 5 seconds and then lower back to the ground. Switch legs and repeat.
Lie on your back with your knees bent and feet on the ground at about shoulder width apart. Place your hands flat above your shoulders and beside your ears then push your hands and feet into the ground while raising your hips up. While at the top position, tighten the abdominals and squeeze your glutes to prevent the arching at the lower back.
4. Pistol Squats
Stand on one leg, with your hands wide open for balance and the other leg straight in front of you then lower yourself down as if you are sitting down. Focus on going down as far as possible while targeting to get the back of your leg to touch the calf muscle. Stand up and repeat the same for the other leg.
While standing, step one leg backward and bend both knees to a 90 degrees angle. The front leg shin should be vertical, and the knee shouldn’t pass the toe. Your torso should be upright and tall and not leaning forward, and the core is tight. When switching legs, drive the front leg heel to the ground and then stand up to your original position. If you have a problem with flexibility, then use a bench or a box to make it a bit easier.
6. Plyometric Jump
Get into a squat position with your feet at shoulder width apart. Squat deeper and then jump high up using the entire body to thrust yourself forwards. Land softly into the starting position. When you are using as a box, place the box about six inches in front of you and when you jump up, make sure that you land of the box softly by the feet balls.
7. Running Man
Lie on your stomach and place your hands shoulder wide apart and then raise yourself so that your weight rests on the hands while the elbows are straight. Your knees and hips should be straight too, and the legs close to each other with the toes resting on the ground. Keep the abs tight and the back slightly rounded, and the knees, hips, back, and shoulders should be in line. In this position, perform the running action with the legs.