Bodyweight Training for Functional Leg Strength

Bodyweight training that is used for building strong legs doesn’t need to be complicated. There are several basic exercises that when trained frequently can lead to super strong legs. Here is a taste of the many leg strength options available through bodyweight training.

Bodyweight Training for Functional Leg Strength


You can setup these leg strength exercises any way you want depending on your goals.

Circuit workout – Repeat the entire circuit 1-3X, 0-15 seconds of rest between exercises – go to 50% exertion on each set for a high volume session and 80% exertion for a high intensity session.

Bodyweight Squats
Reverse Lunges
Forward Lunges
Reverse/Forward Lunges
Lateral Lunges
Plie Lunges
Dragon Twisting
Jumping Squats
Plyometric Lunges
Single Leg Squats

Superset workout – make 5 pairs of non-competing exercises (ie don’t pair bodyweight squats with jump squats). Perform first exercise for 30-45 seconds, rest 30 seconds, then perform second exercise for 30-45 seconds, rest 30 seconds, and repeat for desired number of rounds. Exertion should be between 60-80%.

A1: 30-45 seconds of work, rest 30 seconds
A2: 30-45 seconds of work, rest 30 seconds
(repeat 1-3X)
B1: 30-45 seconds of work, rest 30 seconds
B2: 30-45 seconds of work, rest 30 seconds
(repeat 1-3X)
C1: 30-45 seconds of work, rest 30 seconds
C2: 30-45 seconds of work, rest 30 seconds
(repeat 1-3X)
D1: 30-45 seconds of work, rest 30 seconds
D2: 30-45 seconds of work, rest 30 seconds
(repeat 1-3X)
E1: 30-45 seconds of work, rest 30 seconds
E2: 30-45 seconds of work, rest 30 seconds
(repeat 1-3X)

Hybrid or Complex Workout – Combine all exercise into one long Kinetic Chain by performing one repetition of each exercise and immediately moving into the next exercise. Completing all ten exercises equals one set. Repeat 5-20X, and rest 0-60 seconds between sets.

Bodyweight Squats
Reverse Lunges
Forward Lunges
Reverse/Forward Lunges
Lateral Lunges
Plie Lunges
Dragon Twisting
Jumping Squats
Plyometric Lunges
Single Leg Squats

To your health and success,

Fitness Professional

P.S. For an all-in-one bodyweight training program that will train your body not only in 3 dimensions, but also through the 6 degrees of freedom, check out the Flowfit conditioning program: