The Best Leg Workouts You Can Do Absolutely Anywhere
Contrary to what some misguided meatheads would have you believe, you should never skip leg day. Even if that means getting your leg workouts in away from a gym, make sure to always give your legs the TLC they deserve.
Your legs have the largest muscles in your body after all, so you want to work them hard. But you don’t always need a heavy barbell or pair of dumbbells to truly make leg day worth it – you can only do so many heavy squats in the rack before you lose your mind.
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.
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.
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.
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 face-up, 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.