There are simple exercises you can do at home using just your body weight exercises for your stronger segs
If you want to gain more stability, strength, and balance when it comes to your leg muscles, bodyweight exercises for legs are the way to go. The key is to be consistent and precise with each position, so that you can gain the optimal benefits from these effective exercises. It is a good idea to switch up your workout routine throughout the week, so that you do not suffer from burn out. Also, it will improve the effectiveness if you are working different muscles frequently by adding in new exercises for legs when you feel the need for a change.
Lunges are one of the most effective lower body-weight exercises, and they’re perfect for performing at home without any additional weight. Stand with your legs split, like you’re about to run, and gently lower your weight onto your front leg. Make sure your front knee doesn’t extend beyond your toes, as this can result in a variety of nasty injuries. Keep your weight balanced and push up using your front thigh, leaving your rear leg still for balance and support. Switch legs and perform the same movement. Bodyweight lunges strengthen your quads, hamstrings and glutes for a firmer, stronger lower body. Focus on keeping your technique strict and perform two or three sets of eight to ten reps per leg.
Despite the name, this exercise is not for sissies and it’s great to train your leg stability and strength. To perform, get your heels off the floor a couple inches (you can use plates or some blocks for support) so your weight is on your toes. Lean back as you bend the legs at the knees and go as deep as you can, then move back up again.
Kneeling Squat Jump
Ready to kick things up a notch? Begin this (seriously) advanced move kneeling on the ground with the legs spread a littler wider than the hips. Draw the arms back and then forcefully swing them forward to generate enough momentum to jump up into a squatting position. Step back down into a kneeling position and repeat.
If regular bodyweight squats are too easy for you, this single leg variation will definitely be a challenge. Move your free leg straight forward as you squat down with the other leg and then move back up. Make sure you don’t use any help of your hands and keep your back straight. It’s certainly a challenging physically exercise, so don’t beat yourself down if you can’t do it just yet.
Take one of your knees, and bend it behind you. Squat so that your bent knee reaches the ground. Then, lean backward as you strive to keep your body’s weight on your heel. Stretch and lift your arms as you descend into this position.