The feel of a barbell in my hands is like no other, but while I love squatting [1], deadlifting, and snatching, lifting weights [2] isn't the only way I strengthen my legs. I also love bodyweight leg moves [3] because they're effective and I can do them when I can't get to my CrossFit box. Ahead, find my 13 favourite moves and incorporate a few into your next leg day (just don't do them all in the same workout!) to feel the burn and see results.
Air Squat
- Stand with your feet slightly wider than your shoulders, feet parallel or toes slightly turned out.
- Bend your knees, lowering your hips deeply. Bring your thighs parallel to the floor and bend the elbows, keeping weight back in your heels.
- Rise back up, straightening the legs completely, squeezing the glutes at the top of the movement to get the most out of the exercise.
- This counts as one rep.
Jump Squats
- Stand with your feet shoulder-width apart.
- Start by doing a regular squat [5], then engage your core and jump up explosively.
- When you land, lower your body back into the squat position to complete one rep. Land as quietly as possible, which requires control.
Gate Swing
- Jump your feet out wide, coming into second-position stance with your toes pointed slightly outward. Bend your knees and lower into a squat. Use your hands to help push your knees wide apart to deepen the inner-thigh stretch, or just touch the hands together in front of the chest.
- Push off your knees to get leverage, and jump your feet together to complete one rep.
Burpees
- Lower into a crouching squat with your hands on the floor.
- Do a squat thrust by jumping your feet back into a plank position.
- Do one basic push-up, bending the elbows and then straightening back to a plank.
- Jump the feet forward to the hands, and come into a squat.
- Do an explosive jump straight up, getting as much height as you can.
Lateral Bunny Hop
- Make small jumps side to side as if you are jumping over an invisible line.
- Keep your legs as close together as possible, and swing your arms to help you jump.
Surrenders
- Stand with your hands behind your head with your elbows wide, and bring your right knee to the floor, onto a yoga or exercise mat for padding.
- Bring your left knee down so you are kneeling.
- Lift your right knee up and place your right foot in front of you. Bring the left foot forward coming into a deep squat, then press through your heels to come to standing.
- Reverse the move and bring your left knee to the floor to repeat the sequence on the other side to complete one rep.
Sumo Squat
- Stand with your feet wide, toes pointing out. Bend your knees, lowering your hips deeply so your thighs are parallel with the floor. Make sure to keep your weight back in your heels.
- Then rise back up, straightening the legs completely and squeezing the glutes at the top of the movement to get the most from the exercise.
- This completes one rep.
Alternating Forward Lunge
- Stand tall with your feet hips-width apart. Bend the elbows at your sides or rest your hands on the hips.
- Step forward with the right foot, lowering your hips until both knees are bent at about a 90-degree angle. Keep the front knee directly above the ankle, and lower the left knee to just above the floor.
- Keep the weight in your heels as you push back to the starting position.
- Repeat, stepping with the left foot this time, completing one rep.
Alternating Reverse Lunge
- Stand with your feet together. Take a controlled lunge (or large step) backward with your left foot.
- Lower your hips so that your right thigh (front leg) becomes parallel to the floor and your right knee is positioned directly over your ankle. Keep your left knee bent at a 90-degree angle and pointing toward the floor. Your left heel should be lifted.
- Step the left foot in to complete the rep.
Lunge Jumps
- Stand with your feet together and your knees soft.
- Jump and come into a lunge with your left leg forward.
- Push off with both feet, jumping them together, then hopping into a lunge with your right leg in front.
- Jump your feet back together to complete one rep.
Alternating Side Lunge
- Start with your feet directly under your hips. Step your right foot wide to the side and come into a lunge with your left fingers touching your right foot. Your right knee shouldn't go beyond your right toes. Keep your chest lifted and your weight in your heels.
- Push into your right foot to return to standing, then lunge sideways to the left to complete one rep.
Curtsy Lunge
- Start from standing and step your left leg behind you and to the right so your thighs cross, bending both knees as if you were curtsying. Take your time here and check your alignment and make sure the front knee is right over the front ankle.
- Return to standing, and switch sides to complete the rep.
Squat Thrust
- Begin standing with your feet hip-distance apart.
- Lower into a crouching squat with your hands on the floor.
- Keeping your abs engaged, jump your feet back so you're in plank position.
- Keeping your arms straight, jump your feet forward behind your hands.
- Stand up to complete one rep.