Bodyweight Leg Exercises: Build Muscle Without Weights | STACK
X

Become a Better Athlete. Sign Up for our FREE Newsletter.

Bodyweight Leg Exercises: Build Muscle Without Weights

January 31, 2012

Must See Strength Training Videos

The Bodyweight Leg Exercise Circuit is an intense workout for building muscle without dumbbells, kettlebells or barbells. Training the muscles of the lower body provides injury-preventing and power-enhancing strength and stability for athletes of all ages and levels.

My circuit of bodyweight leg exercises is a quick and efficient way to finish off your strength training session. All you need is an 18-inch plyometric box or bench and a stop watch.

Bodyweight Leg Exercise Circuit
Aim to finish all four bodyweight leg exercises (70 reps total) in 90 seconds or less.

Squats

  • Assume athletic stance with feet slightly wider than hip width
  • Keeping back straight and knees behind toes, sink hips back and lower into squat until thighs are parallel to ground
  • Extend hips and knees to drive up out of squat position
  • Perform for 20 reps

Alternating Lunges

  • Step forward into lunge position
  • Lower until top of front thigh is parallel to floor, keeping knee behind toes
  • Push back into standing position
  • Repeat with opposite leg
  • Perform 10 reps each leg

Alternating Step-Ups

  • Stand behind box or bench
  • Place one foot on box and other on ground
  • Jump as high as possible, pushing off foot on box
  • While in air, switch legs so you land with opposite foot on box
  • Repeat with other foot as quickly as possible
  • Perform 10 reps each leg

Squat Jumps

  • Begin with feet slightly wider than shoulder width and hands behind head
  • Perform Squat and explosively jump as high as possible
  • Land softly in squat position and immediately perform again
  • Repeat for 10 reps

Once the circuit is complete, take a two-minute break. Repeat the circuit in the same order for two to three sets.

A strength and conditioning coach at the collegiate level since 2002, Jason Spray is currently the director of strength and conditioning for men’s basketball and assistant director for football at Middle Tennessee State University, where he also aids in day-to-day physical and nutritional development. Spray earned his bachelor’s and master’s degrees from Middle Tennessee and is CSCS, SCCC, USAW, NSCA, NASE, FMS and CSCCa certified. He is also a USA Weightlifting Club coach and a certified physical therapy aide. Spray has trained athletes ranging from high school to professional and Olympic levels. He has been featured in Premier Players Magazine and is the head sports performance adviser for RSP Nutrition.

Jason Spray
- A strength and conditioning coach at the collegiate level since 2002, Jason Spray is a head strength coach at Middle Tennessee State University, where he...
Jason Spray
- A strength and conditioning coach at the collegiate level since 2002, Jason Spray is a head strength coach at Middle Tennessee State University, where he...
Must See
RGIII Talks About His Legacy
Views: 22,696,211
Brandon Jennings: "Always Improve"
Views: 2,792,027
Patrick Willis' Homegrown Off-Season Workout
Views: 1,222,480

Featured Videos

Dwight Howard Ab Workout Views: 62,672
John Wall Elbow-to-Elbow Shooting Drill Views: 186,618
Elite Performance with Mike Boyle: Build Explosive Power With Contrast Training Views: 17,880
Load More

Resources

STACK Fitness

Everything you need to be fitter than ever

STACK Conditioning

Sport-specific conditioning programs

Coaches and Trainers

Tips and advice for coaches and trainers

Magazine

Latest issues of STACK Magazine

STACK 4W

Women's sports workout, nutrition and lifestyle advice

Gamer

Gaming, entertainment and tech news

Basic Training

Military-style training for athletes

News

Find the latest news relevant to athletes

Most Popular Videos

Colby Lewis's Post-Game Band Splitter Routine
Views: 8,349,427
Dwight Howard Stays in the Gym All Night
Views: 4,006,048
Allyson Felix Explains How To Choose a Coach
Views: 8,690,635
Charging Ground Balls With Skip Schumaker
Views: 29,529
Antonio Brown Juggles 3 Footballs
Views: 1,176,187

Load More
More Cool Stuff You'll Like

Todd Durkin's Complete Football Strength Training Program

Prevent Volleyball Shoulder Injuries With These Exercises

How to Improve Shoulder Strength and Flexibility

Can You Survive This Insane 100-Rep Push-Up Challenge?

The Best Lower-Body Landmine Exercises

Train Like a Pro: MLS Soccer Strength Program

Abby Wambach's Soccer Power Workout

Train Like a Pro: Henrik Zetterberg's Hockey Strength Workout

3 Keys to Better Softball Workouts

Get a Full-Body Workout With Just 2 Exercises

Jump Higher After a Month With These 3 Exercises

What Happens When You Do The Same Exercise Every Day?

How You Can Olympic Lift With an Injury

Use Eccentric Lifts to Increase Size and Strength

12 Strength Moves from NFL WR Harry Douglas's Full-Body Workout

Build Awesome Arms With This 15-Minute Workout

7 Farmer's Walk Variations for Improved Core Strength

Train Like a Pro: Peyton Manning's Core Workout

The 4 Best and Worst Cable Machine Exercises

Evan Longoria's Off-Season Strength and Resistance Workout

Train Like a Pro: Damian Lillard's Basketball Core Workout

Build Bulletproof Chest Strength With This Unconventional Method

Train Like a Pro: Los Angeles Lakers Strength Training Program

When Not to Try Unstable Hockey Training

3 Tips to Blast Through Training Plateaus

Train Like a Pro: Dustin Pedroia's Baseball Power Workout

Putting Together an Off-Season Workout for Point Guards

3 Simple Strategies for a Better Workout

Build Strong Legs with the Leg Press Lockdown Workout

Build Wrestling Strength With the Gable Lock Isometric Hold

3 Keys to In-Season Baseball Training

Add Surprise Sets for a Great Workout Finisher

5 Ways to Get a Higher Vertical Jump

5 Quick Workout Fixes for Faster Muscle Growth

The 3-Minute Total Arm Pump

Todd Durkin

The Top 10 Mistakes Athletes Make in the Weight Room

Deadlift Grip Guide: How Hand Placement Changes the Exercise

How Strength Training Changed Rory McIlroy's Game

Save Your Shoulders With These Barbell Landmine Exercises

3 Tricks for a Stronger Front Squat

6 Gym Machines That Are Actually Worth Your Time

Posterior Chain Fixes to Improve Your Game

3 Habits of Highly Successful Coaches

4 Exercises From NFL Players to Build True Game Speed

Grab a Broom for This Fast-Paced, Full-Body Workout