Great leg exercises you can do using your body weightGood leg exercises using your body weight.

Sumo Squat

Take a very wide stance and flare the feet, placing the arms in the mummy position across the upper body. Most people will gravitate toward a 45-degree flare but some prefer a straighter foot angle, depending on their hip anatomy.

Squat by sitting back, keeping the trunk upright and knees force outward throughout the movement.

Descend until the thighs are parallel to the ground, Rise to a standing position.

Primary: Quadriceps (rectus femoris, vastus lateralis, vastus medialis, vastus intermedius)

Secondary: Gluteus maximus, gluteus medius, gluteus minimus, hamstrings (biceps femoris, semitendinousus, semimembranosus), adductor magnus, adductor longus, adductor brevis.

Erector spinae (spinalis, longissimus, iliocostalis), deep-hip external rotators. 

Step Ups on Bench

Primary Muscle Group: Quadriceps

Muscle Groups Worked in This Exercise:  Glutes and Quadriceps

Preparation: Stand upright and straight in front of a flat bench.

Breathing:  Breath out on the contraction of the muscle and breath back in on the way back to the start position.

Execution: Step up onto a flat bench with your left leg. Then step up with your right leg so you are now standing on the bench. Step down with your left leg, then your right leg. Repeat, starting with your right leg this time.

Comments: Be careful not to fall! Can also be done with dumbbells, medicine ball or barbells for added challenge.

Mountain Jumpers

Primary Muscle Group: Full Body

Muscle Groups Worked in This Exercise:  Full Body

Preparation: Get into a push up position with arms extended.

Breathing:  Breath out on the contraction upward and breath back in on the way back down to the start position.

Execution:  Begin exercise by driving both feet and knees towards your arms in a jumping movement and then back to the start position as quick as you can. Repeat exercise movement.

Squat Jump

Primary Muscle Group: Plyometrics - Lower Body

Muscle Groups Worked in This Exercise: Quadriceps and Hamstrings

Preparation: Stand with feet shoulder width apart and your trunk flexed forward slightly with your back straight in a neutral position. Arms should be in the ready position with elbows flexed at about ninety degrees. Your lower body should be positioned with your thighs parallel to the ground.

Execution: Explode vertically and drive your arms upward. Land on both feet and quickly repeat. Prior to takeoff, extend the ankles to their maximum range to ensure proper mechanics.

Jog High Knees

Primary Muscle Group: Quadriceps

Muscle Groups Worked in This Exercise:  Quadriceps

Preparation: Begin a jog in place.

Breathing:  Breath through entire exercise movement.

Execution:  During your jog begin to push your knees as high as you can as if you are trying to drive them into your chest. Keep jogging in place emphasizing knee high movements.