Best Exercises For Bigger Legs Without Any Equipment - 2023

Are you planning to have a bigger legs but you are run out of budget? Don’t worry because you can actually a nice looking quads and hamstring without using any fancy and expensive equipments. Here are five of the best leg exercises that doesn’t need any equipment to be performed.

Bulgarian Leg Squats

Bulgarian Split Squats is a squat variation where one of your legs is elevated on a surface and the other leg performs the squat. It targets the quadriceps, hamstrings, glutes, abdominals, and calves. This leg exercise only needs a bench, a chair, or a wall to be able to perform. And it also improves agility, core strength, and side-to-side imbalances.

To do this you need to stand roughly one meter in front of the chair, your feet hip-distance apart, your core engaged with your shoulders back, chest, and eyes straight forward. Place your left foot on the chair behind you. You can rest your foot on top of the chair with your toes making contact or place the top of your foot to align your ankle with the chair or bench.

Start going downward, engage your core, and bend your standing leg knee while also allowing your left balancing leg and ankle to naturally bend as you progress. Do not place any load on your left leg as it is there just to give you balance. All the work needs to be done with your right leg quads, glutes, and core muscles.

A Man Doing Squats For Bigger Legs — Photo by Binyamin Mellish on Pexels.com

Make sure your right knee remains aligned with the toes. If caving too much inward or outward it creates unwanted stress in your knee tendons and possible injury. Inhale through this downward phase and lower until your quadriceps is parallel to the ground. Press back to standing by pushing primarily with your quadriceps. Exhale as you press. Step your left foot off the chair after completing the full set. And remember that It’s enormously important to do the same number of repetitions and sets with the other leg.

Footlifts

Footlifts is an exercise for legs that targets the quadriceps, external oblique, gluteus medius, and some of the abdominal muscles. You will need just a floor to perform or a bench/chair if you want to increase the difficulty. Footlifts help to improve agility, core strength, and muscle stamina.

To do foot lifts, start to sit on the floor with both your legs extended and your back straight. Keep your shoulders back with your head facing straight forward. Engage your quadriceps and abdominal muscles to pull your leg upward. Keep your leg straight with your ankle locked at 90 degrees. Try to isolate your pulling leg muscles to lift it without pushing your supporting leg to the ground.

Check to make sure your back is straight to allow abdominal muscles to work without arching your back. This is how you engage deep core muscles. Start going down until your heel touches the ground and without completely relaxing your leg pull again for another rep. And do the same number of repetitions and sets with the other legs.

Leg Bridges

A single-leg glute bridge is a unilateral glute bridge variation that targets muscle groups throughout your body especially in your legs like the glutes, abdominal core, external oblique, and gluteus medius. And it helps to improve your core strength, mobility, and side-to-side imbalances.

To do leg bridges, start to lie down on your back with your legs fully stretched out. Place your hands on your torso. Position your left foot so that the back of your hill is in a vertical line with your knee.

Engage your core and start lifting your right leg, your buttocks, and your lower back upward so that your body is balanced only on your left foot and the shoulder blades. Stop with the elevation once your left knee is at a 90-degree angle. When going downward keep your core engaged and slowly get to the ground to a resting position.

It is very important to repeat the same number of reps and sets with the other leg, to maintain side-to-side balance.

Lunges

Lunges is the most perfect exercise for legs because it targets almost all of the muscles in your lower body. And it not just makes your legs bigger but also Improves your legs strength, core strength, agility, and overall balance.

When trying to do lunges, start in a standing position in a split stance with the right foot forward and the left leg back. The feet should be about 2 to 3 feet apart, depending on your leg length. The split stance will require balance, so hold onto a wall or chair if you feel wobbly. Before you lunge, make sure your torso is straight and that you’re up on the back toe.

Bend the knees and lower the body down until the back knee is a few inches from the floor. At the bottom of the movement, the front thigh should be parallel to the floor and the back knee should point toward the floor. The weight should be evenly distributed between both legs. Push back up, keeping the weight on the heel of the front foot. And repeat for all reps before switching sides.

Classic Squat

Squats is a leg exercise that help to burn calories and might also help you to lose weight. They also lower your chances of injuring your knees and ankles. Squats targets your leg muscles like the quadriceps and glutes and improve your overall strength, especially your back strength.

To do a classic legs squat, start with your feet slightly wider than your hips. Toes slightly pointed outward. Your body weight must be on your heels and the balls of your feet. Arms straight in front of you. Engage your core. Start sending your hips backward before you start bending your knees.

Keep lowering your body while the hips go backward and down. As you go down, keep your knees in line with your toes and keep them straight (keep your arms straight in front to counterweight if you have balance problems). If you lack power your knees will tend to rotate inwards.Squat down until your hip joint is lower than your knees. Once at the bottom, press through your heels (balls of feet also stay on the ground). And drive your weight up in a standing position.

Do All Of These to Achieve A Tom Platz Level Of Quads!!!