6 Leg and Glutes Exercises that Don't Require Any Equipment

If you're obsessed with toning your legs and glutes, this one's for you! We'll fill you in on everything you need to know.
6 Leg and Glutes Exercises that Don't Require Any Equipment

Written by Editorial Team

Last update: 09 September, 2023

An increasing number of us want to train using leg and glutes exercises. But we don’t need to sign up at a gym or use any equipment to do it. In today’s post, we’ve gathered the best exercises for leg and glutes that don’t require anything other than your body.

Thanks to these exercises, you don’t waste any time looking for a gym and you’ll also save yourself the monthly fee. While you can do these exercises anywhere, we recommend working out in a place where you can really concentrate. What you put into your workout will determine your results.

The best exercises for leg and glutes that don’t require any equipment

Below, check out our leg and glutes exercises. Try adding them to your workout routine!

1. Reverse lunges with a knee lift: leg and glutes exercise

Our first equipment-free leg and glutes exercises on our list are reverse lunges with knee lifts. It’s one of the best leg exercises that doesn’t require equipment.

To get started, stand up with your feet apart. Take one step back with your left foot and bend your knees at 90-degree angles. Push your right heel down to stop yourself. As you rise, push your knee up towards your chest. Repeat on the other side.

reverse lunge 1

2. Squats: leg and glutes exercise

Next, squats are another awesome exercise for toning legs and glutes. Let’s get started: stand up with your feet shoulder-width apart. Your toes should be pointing in front of you and keep your hands on your hips.

legs glutes 2

Now, lower into a squat until your thighs are parallel to the floor. As you’re in this position, slightly raise your heels from the floor and hold for 2 seconds. After, lower your heels back onto the floor.

3. Plank with leg extensions

Next up, we have planks with leg extensions. Start off by getting into a plank. Now, lift your left leg, slightly turning it out and keeping your foot pointed.

After, lift it upwards and downwards, working out your glutes. Try keeping your lower back straight to prevent any discomfort or soreness after the exercise. Repeat on the other left.

Always make an effort even when the odds are against you.”

-Arnold Palmer-

4. Frog jumps for leg and glutes exercise

Frog jumps are without doubt one of our favorite exercises for legs and glutes. To begin, stand with your legs at the width of your hips. Bend your knees and slightly lean your torso forward.

Place your hands down on the floor in front of you and jump, pushing off the floor. Kick your feet backward and raise your hands up towards the ceiling, returning to the starting position.

frog jumps 4

5. Hip raises

In slot #5, we have hip raises. They’re a low impact exercise that works glutes efficiently. Additionally, they also exercise abs and legs. Lay down on your back and bend your knees. Push your lower back towards the floor as you lift your hips.

glutes legs 5

Wait around 3 seconds and slowly bring your hips to the floor, but don’t let them rest there. Move your waist up and down until you’ve done all the repetitions possible. To bring the intensity up a notch, try doing the exercise with one leg raised from the floor.

6. Jump lunges

Our last exercises for today are jump lunges. Unlike the traditional lunge, these include an explosive jump that forces all of your leg muscles to work.

Start by standing with your feet shoulder-width apart. Jump and keep your left leg forward and your right leg behind you in a lunge position. Jump again and switch your legs mid-air and land in a lunge with your right leg in front. Keep jumping and switching sides, without taking any breaks.

Don’t forget to do a  good warm-up before tackling this list of equipment-free leg and glutes exercises. Warm-ups will prevent any injuries from getting in the way of your workout. You’ll love the results from these exercises!

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The contents of this publication are written for informational purposes. At no time do they facilitate or replace the diagnoses, treatments, or recommendations of a professional. Consult your trusted specialist if you have any doubts and seek their approval before beginning any procedure.