Skip to content

Top Navigation

Shape Shape
  • Fitness
  • Healthy Eating
  • Beauty
  • Sex and Love
  • Celebrities
  • Mind & Body
  • Lifestyle
  • Video
  • Shop
  • Sweeps

Profile Menu

Your Account

Account

  • Join Now
  • Your Profile
  • Newsletters
  • Email Preferences
  • Manage Your Subscription this link opens in a new tab
  • Give a Gift Subscription this link opens in a new tab
  • Help
  • Log Out
Login
Subscribe
Pin FB

Explore Shape

Shape Shape
  • Explore

    Explore

    • The Keto Meal Plan for Beginners

      The Keto Meal Plan for Beginners

      Everything you need to know to get started with this high-fat, low-carb diet. Read More
    • 10 Things I Learned During My Body Transformation

      10 Things I Learned During My Body Transformation

      Twenty months and 17 pounds later, I came away with 10 big lessons. Read More
    • The 30-Day Squat Challenge

      The 30-Day Squat Challenge

      The ultimate 30-day squat challenge, featuring 12 squats that tighten and tone. Read More
  • Fitness

    Fitness

    See All Fitness
    • Workouts
    • Cardio
    • Strength Training
    • Bodyweight Training
    • Yoga
    • Exercise Recovery
    • Exercise Tips
    • Race Training
    • Workout Trends
    • Playlists
    • Workout Clothes
    • Workout Gear
  • Healthy Eating

    Healthy Eating

    See All Healthy Eating
    • Healthy Recipes
    • Diets
    • Food & Nutrition
    • Healthy Cooking
    • Healthy Drinks
    • Weight Loss
  • Beauty
  • Sex and Love
  • Celebrities

    Celebrities

    See All Celebrities
    • Interviews
    • Celebrity News
    • Celebrity Workouts
  • Mind & Body

    Mind & Body

    See All Mind & Body
    • Coronavirus
    • Transformations
  • Lifestyle

    Lifestyle

    See All Lifestyle
    • Travel
    • Fashion
    • Healthy IRL
  • Video

    Video

    See All Video
    • Workout Videos
    • Cooking Videos
    • Weight Loss Videos
    • Celebrity Videos
  • Shop
  • Sweeps

Profile Menu

Subscribe this link opens in a new tab
Your Account

Account

  • Join Now
  • Your Profile
  • Newsletters
  • Email Preferences
  • Manage Your Subscription this link opens in a new tab
  • Give a Gift Subscription this link opens in a new tab
  • Help
  • Log Out
Login
Sweepstakes

Follow Us

LIVE
  1. Shape.comChevron Right
  2. FitnessChevron Right
  3. WorkoutsChevron Right
  4. Try This No-Equipment Leg Workout When You Can't Make It to the Gym

Try This No-Equipment Leg Workout When You Can't Make It to the Gym

By Jackie Warner
January 23, 2020
Skip gallery slides
Save FB Tweet
home leg workout
Credit: LeoPatrizi/Getty
From donkey kicks to frog jumps, these muscle-building moves will seriously strengthen your legs without even leaving your house.
Start Slideshow

1 of 10

Save FB Tweet
Pinterest Mail Email iphone Send Text Message Print

No-Equipment Leg Exercises

Donkey Kicks
Credit: undrey/Getty

When the gym's leg press machine has a line three people deep, the kettlebells are nowhere to be found, and the smith machine is on the fritz, you're probably ready to call your leg day quits. Instead of heading home and plopping yourself on the couch, break out the yoga mat and start building muscle in your lower body with these equipment-free exercises.

Each of these moves is designed to work your glutes, quads, hamstrings, or calves (Bonus: Some exercises work double duty and strengthen your core.) Start off with the beginner moves such as donkey kicks and curtsy lunges to warm up your muscles and then progress to more advanced exercises, aiming to complete 15-20 reps of each. (Ready for more? Try this 30-day booty-building challenge.)

1 of 10

Advertisement
Advertisement

2 of 10

Save FB Tweet
Pinterest Mail Email iphone Send Text Message Print

Beginner: Plié Squat

Equipment-free leg workout
Credit: KAREN PEARSON

Targets: abs, glutes, hamstrings, and quads

A. Stand with feet slightly more than shoulder-width apart, toes pointed out about 45 degrees.

B. Squat, keeping abs engaged, hands on hips and knees aligned with ankles.

C. Squeeze glutes to stand up. Do 15 reps.

(Related: 12 Ways to Spice up Your Squats for Better Results)

2 of 10

3 of 10

Save FB Tweet
Pinterest Mail Email iphone Send Text Message Print

Beginner: Donkey Kick

Equipment-free leg workout
Credit: Karen Pearson

Targets: glutes

A. Get on all fours on mat (hands under shoulders, knees under hips).

B. Keeping right knee bent 90 degrees, flex right foot and lift knee to hip level.

C. Lower knee without touching floor; lift again. Do 15 reps. Switch legs; repeat.

3 of 10

Advertisement

4 of 10

Save FB Tweet
Pinterest Mail Email iphone Send Text Message Print

Beginner: Curtsy Lunge

Equipment-free leg workout
Credit: KAREN PEARSON

Targets: glutes, hamstrings, and quads

A. Stand with feet hip-width apart, hands on hips.

B. Lunge back with left leg, crossing left foot behind right; bend both knees 90 degrees, keeping right knee directly above right ankle. Return to start.

C. Switch legs; repeat. Do 20 reps, alternating sides.

(Next time you hit the gym, try Alison Brie's intense curtsy lunge variation.)

4 of 10

5 of 10

Save FB Tweet
Pinterest Mail Email iphone Send Text Message Print

Intermediate: Tiptoe Plie Squat

Equipment-free leg workout
Credit: KAREN PEARSON

Targets: glutes, hamstrings, quads, and calves

A. Stand with feet more than shoulder-width apart, toes pointed out 45 degrees.

B. Lift heels off floor and squat, keeping knees above ankles.

C. Squeeze glutes to stand up; lower heels. Do 15 reps.

5 of 10

6 of 10

Save FB Tweet
Pinterest Mail Email iphone Send Text Message Print

Intermediate: Donkey Kick Crossover

Equipment-free leg workout
Credit: KAREN PEARSON

Targets: glutes, quads

A. Start on all fours (hands under shoulders, knees under hips).

B. Keeping right knee bent, flex right foot and lift knee to hip level.

C. Lower right knee to outside of left knee, then diagonally lift it back to hip level. Do 15 reps; switch legs. Repeat.

(To up the intensity of donkey kicks, steal Hailey Bieber's hack.)

6 of 10

Advertisement
Advertisement
Advertisement

7 of 10

Save FB Tweet
Pinterest Mail Email iphone Send Text Message Print

Intermediate: Curtsy Lunge with Lift

Equipment-free leg workout
Credit: KAREN PEARSON

Targets: glutes, hamstrings, and quads

A. Stand with feet hip-width apart, hands on hips.

B. Lunge back with left leg, crossing left foot behind right; bend both knees 90 degrees.

C. Push off with left foot to bring left bent knee to hip level in front of you.

D. Hold for 2 counts; return to curtsy lunge. Do 15 reps. Switch legs and repeat.

7 of 10

8 of 10

Save FB Tweet
Pinterest Mail Email iphone Send Text Message Print

Advanced: Plie Squat with Frog Jump

Equipment-free leg workout
Credit: KAREN PEARSON

Targets: glutes, hamstrings, and quads

A. Stand with feet slightly more than shoulder-width apart, toes pointed out 45 degrees.

B. Squat, keeping knees above ankles.

C. Stand up. Do 15 reps.

D. Then do 15 more reps, jumping between squats.

(Love frog jumps? Try these plyometric leg exercises during your next workout.)

8 of 10

9 of 10

Save FB Tweet
Pinterest Mail Email iphone Send Text Message Print

Advanced: Donkey Side Kick

Equipment-free leg workout
Credit: KAREN PEARSON

Targets: abs, glutes, and quads

A. Start on all fours (hands under shoulders, knees under hips).

B. Keeping right knee bent 90 degrees, lift right knee out to side at hip level.

C. Straighten right leg, point toes, then lower foot to floor.

D. Lift leg back to hip height. Bend knee and return to start. Do 15 reps. Switch legs; repeat.

9 of 10

Advertisement
Advertisement
Advertisement

10 of 10

Save FB Tweet
Pinterest Mail Email iphone Send Text Message Print

Advanced: Curtsy Lunge with Roundhouse

Equipment-free leg workout
Credit: KAREN PEARSON

Targets: glutes, hamstrings, and quads

A. Stand with feet hip-width apart, fists in front of chest.

B. Lunge back with left leg, crossing left foot behind right; bend both knees 90 degrees.

C. Push into right foot as you lift left leg, kicking it in an arc out to the left side.

D. Return to curtsy lunge. Do 15 reps; switch legs and repeat.

10 of 10

Replay gallery

Share the Gallery

Pinterest Facebook

Up Next

    Share the Gallery

    Pinterest Facebook
    Trending Videos
    Advertisement
    Skip slide summaries

    Everything in This Slideshow

    Advertisement

    View All

    1 of 10 No-Equipment Leg Exercises
    2 of 10 Beginner: Plié Squat
    3 of 10 Beginner: Donkey Kick
    4 of 10 Beginner: Curtsy Lunge
    5 of 10 Intermediate: Tiptoe Plie Squat
    6 of 10 Intermediate: Donkey Kick Crossover
    7 of 10 Intermediate: Curtsy Lunge with Lift
    8 of 10 Advanced: Plie Squat with Frog Jump
    9 of 10 Advanced: Donkey Side Kick
    10 of 10 Advanced: Curtsy Lunge with Roundhouse

    Share options

    Pinterest Mail Email iphone Send Text Message Print

    Login

    Shop | Shape

    • Activewear
    • Training Shoes
    • Workout Videos
    • Skin Care
    • Running Shoes
    • Headphones
    • Vitamins & Supplements
    • Water Bottles
    • Resistance Bands
    • Workout Leggings
    • Shop More

    Shape may receive compensation when you click through and purchase from links contained on this website.

    Shape

    Magazines & More

    Learn More

    • Subscribe this link opens in a new tab
    • Customer Service this link opens in a new tab
    • Advertise this link opens in a new tab
    • Content Licensing this link opens in a new tab
    • Affiliate Program this link opens in a new tab

    Connect

    Follow Us
    Subscribe to Our Newsletter
    Other Meredith Sites

    Other Meredith Sites

    • 4 Your Health this link opens in a new tab
    • Allrecipes this link opens in a new tab
    • All People Quilt this link opens in a new tab
    • Better Homes & Gardens this link opens in a new tab
    • Bizrate Insights this link opens in a new tab
    • Bizrate Surveys this link opens in a new tab
    • Cooking Light this link opens in a new tab
    • Daily Paws this link opens in a new tab
    • EatingWell this link opens in a new tab
    • Eat This, Not That this link opens in a new tab
    • Entertainment Weekly this link opens in a new tab
    • Food & Wine this link opens in a new tab
    • Health this link opens in a new tab
    • Hello Giggles this link opens in a new tab
    • Instyle this link opens in a new tab
    • Martha Stewart this link opens in a new tab
    • Midwest Living this link opens in a new tab
    • More this link opens in a new tab
    • MyRecipes this link opens in a new tab
    • MyWedding this link opens in a new tab
    • My Food and Family this link opens in a new tab
    • MyLife this link opens in a new tab
    • Parenting this link opens in a new tab
    • Parents this link opens in a new tab
    • People this link opens in a new tab
    • People en Español this link opens in a new tab
    • Rachael Ray Magazine this link opens in a new tab
    • Real Simple this link opens in a new tab
    • Ser Padres this link opens in a new tab
    • Siempre Mujer this link opens in a new tab
    • Southern Living this link opens in a new tab
    • SwearBy this link opens in a new tab
    • Travel & Leisure this link opens in a new tab
    MeredithShape is part of the Instyle Beauty Group. © Copyright 2021 Meredith Corporation. All Rights Reserved. Privacy Policythis link opens in a new tab Terms of Servicethis link opens in a new tab Ad Choicesthis link opens in a new tab California Do Not Sellthis link opens a modal window Web Accessibilitythis link opens in a new tab
    © Copyright . All rights reserved. Printed from https://www.shape.com

    View image

    Try This No-Equipment Leg Workout When You Can't Make It to the Gym
    this link is to an external site that may or may not meet accessibility guidelines.