5 Workouts To Focus On Legs Without The Weights

Tue, Jun 29, 2021 at 10:40PM

5 Workouts To Focus On Legs Without The Weights

Even if you aren’t a member at your local Lake Mary CrossFit gym, you’ve probably heard the phrase “never skip leg day.” And if you haven’t, we’ll happily be the first to tell you! Building muscles in your lower body helps with strength and balance as well as benefitting your body’s overall health and fitness. While you should never exclusively do leg workouts, if you need some inspiration for leg day, your favorite CrossFit Lake Mary team is here to give you some leg exercises that are simple, fun and effective. Read on for 3 leg exercises you can try out next time it’s leg day using only your body weight!


Squat Jumps

It’s exactly how it sounds – you squat and then you jump! This simple leg workout is a great way to get your heart rate up and your legs burning. This exercise will work your calves, quadriceps, buttocks and hips. Challenge: Whether it’s all at once or spread throughout the day, see if you can do 100 squat jumps every day for a week!


Reverse Lunge Knee Lifts

Add some more movement with this swift workout. Step back into a lunge and pull your back leg’s knee up toward your chest, alternating legs each time. This exercise will mainly work your quads, glutes, and hamstrings. Challenge: See if you can know out 50 of these on each side in a row without slacking on form – that’s 100 total!


Barless Deadlifts

Who said you need weights to do deadlifts? Not us – deadlifts can still be effective using only bodyweight, especially to focus on your form. With your feet shoulder-width apart and your knees slightly bent, bend forward from your hips keeping your back straight, and reach your hands down in front of your shins. Then, lift back up, squeezing your glutes at the top. Challenge: Slowly begin adding weights as you get more comfortable, and don’t forget the glutes squeeze!


Single-Leg Calf Raises

You may want to channel your inner ballerina for this one! With one leg straight and the other knee at hip level and the toes pointed, lift your straight leg’s heel off the ground as high as you can while keeping your core tight. Hold for a few seconds, then lower. This is a great way to work your calf muscles. Challenge: See how long you can hold your heel raise on each leg. Challenge your friends, too!



Don’t be afraid of some cardio on leg day! Skaters are a great way to get the blood pumping while exercising your legs unilaterally. With your knees slightly bent, hop from one foot to the other, landing the lifted leg behind the planted leg. Then, switch to the other side. Move your arms for momentum, too. Challenge: See how fast you can swap between legs without breaking form. How many can you do in one minute?


Exercising your leg muscles keeps your bones and other muscles throughout your body strong and healthy! And whether they’re done at your Lake Mark CrossFit gym, at your home, at the park, or somewhere in between, these bodyweight leg workouts are a great way to see and feel results. Don’t let leg day intimidate you! As your trusted CrossFit gym in Lake Mary, we’re passionate about helping your reach your goals through realistic, practical and obtainable exercises, while still offering a challenge! When you’re ready to take leg day – and other muscle group days – to the next level, swing by CrossFit Waterside, Lake Mary’s top CrossFit gym!

Bookmark & Share

User Comments

Be the first to comment on this post below!