Upper Legs(Thighs)

Three major muscles (better described as two muscles and one muscle group) comprise the anterior compartment of the thigh — the pectineus, sartorius, and quadriceps femoris. Here are some bodyweight exercises that target the upper legs (thighs):

1. Squats: Stand with your feet shoulder-width apart, lower your body as if you’re sitting back into a chair, and then push through your heels to return to the starting position. Repeat for a set number of repetitions.
2. Lunges: Stand with your feet hip-width apart, take a step forward with your right foot, and lower your body until both knees are bent at 90 degrees. Push through your right heel to return to the starting position and repeat with the left leg. Alternate legs for a set number of repetitions.
3. Bulgarian Split Squats: Stand a couple of feet in front of a bench or sturdy elevated surface. Place the top of your left foot on the bench behind you. Lower your body until your right thigh is parallel to the ground, and then push through your right heel to return to the starting position. Repeat for a set number of repetitions before switching legs.
4. Step-ups: Find a sturdy elevated surface, such as a step or bench. Step onto the surface with your right foot, pushing through your heel, and bring your left foot up to join it. Step back down with your right foot first, followed by your left. Repeat for a set number of repetitions, then switch leading legs.
5. Wall Sit: Stand with your back against a wall and slowly lower your body until your thighs are parallel to the ground, as if you’re sitting in an imaginary chair. Hold this position for a set amount of time, aiming to increase the duration as you progress.
6. Pistol Squats: Stand on one leg, extend the other leg forward, and slowly lower your body into a squat position on the standing leg while keeping the other leg extended. Push through the heel of the standing leg to return to the starting position. Repeat for a set number of repetitions before switching legs.

These workout exercises also work for the glutes.

Lower Leg(Calves)

The gastrocnemius, soleus and plantaris muscles make up what is most commonly known as the “calf muscle”. Here are some bodyweight exercises that target the calves:

1. Calf Raises: Stand with your feet shoulder-width apart, rise up onto the balls of your feet, and squeeze your calves at the top. Slowly lower your heels back down to the starting position. You can perform calf raises with both feet simultaneously or one foot at a time for an added challenge.
2. Jump Rope: Jumping rope is a great cardiovascular exercise that also works your calf muscles. Jump continuously for a set period of time or a specific number of repetitions. Ensure you’re jumping off the balls of your feet to engage your calves.
3. Stair Calf Raises: Find a staircase or an elevated platform. Stand with the balls of your feet on the edge of the step, and allow your heels to hang off the edge. Rise up onto your toes, lifting your bodyweight with your calves, and then lower your heels below the step’s surface. Repeat for a set number of repetitions.
4. Single-Leg Calf Raises: Similar to regular calf raises, but performed on one leg at a time. Stand on one leg, rise up onto the ball of your foot, and then lower your heel back down. Repeat for a set number of repetitions before switching to the other leg.
5. Calf Jumps: Stand with your feet together and then jump straight up, driving through the balls of your feet. Land softly with your knees slightly bent and repeat the jumps for a set number of repetitions. This exercise adds an explosive element to the calf muscles.
6. Calf Raises with Isometric Holds: Perform calf raises as described in the first exercise, but hold the raised position at the top for a few seconds before lowering your heels. This helps to increase the time under tension for your calf muscles, making the exercise more challenging.