Effective Leg Exercises Without Weights: Build Strength & Muscle

Building muscle in the legs without weights is done through a variety of exercises. When building muscle this way, it is important to repeat the sets of muscle exercises to the point of muscle failure. It is very important to stretch before and after muscle-building exercises. Drinking a protein shake approximately half an hour after a workout will help muscles heal and recover quicker.

Instructions

• 1

  Stand and place your feet shoulder width apart. Bend your knees but don't let them extend past your toes. Put your backside out as if you are about to sit down. As you sit back, stretch your arms out in front of you and let them drop as you stand again. Repeat 20 times.

• 2

  Take a large step forward with your right foot and keep your left foot in place, lifting the back of the left heel as the right knee bends. Don't let the knee extend past the toe. After lunging into this position, step back up and switch legs. Continue this until 20 lunges have been completed with both legs.

• 3

  Stand with your legs wide apart. Bend your knees so that they are in line with your ankle. Straighten your legs and repeat 20 times.

• 4

  Begin a yoga routine. Yoga has standing poses known as warrior poses that will strengthen and build muscle in the legs. Be sure to get proper instruction to avoid injury.

• 5

  Start jogging or walking every day. This is something that can be done at a park or on the streets around your home during periods of warmer weather if you do not have access to a treadmill.