5 Leg Exercises to Improve Your Balance and Strength (No Equipment Needed)

There are so many reasons for you to strengthen your legs, but I wonít list all of them here. The fact that your legs support your entire body should convince you to keep them strong.

Now, you may be reluctant to train legs, because the leg workouts out there are too challenging. If thatís the case, I have a solution for you. The exercises below are simple and easy for beginners. They will build your lower body strength and improve your balance.

1. Rear Leg Kicks

This exercise will improve your balance and strengthen your leg and butt muscles. Hold on to a wall for support, if your legs are weak.

Make sure both feet stay straight and keep the butt muscles tight throughout. You can make this exercise challenging by wearing ankle weights or strapping a mini resistance band around both legs.

Mistakes to Avoid:

  • Donít lean forward while doing the exercise, keep your torso upright throughout.
  • Avoid swinging the leg. Keep it tight and engage the butt muscles as you kick it back.


2. Leg Swings

Youíve probably seen me recommend this exercise before. I love it, because it helps loosen your hips while improving your balance.

Start with narrow swings, then widen them after each rep until you kick your foot forward as high as possible, then swing it back as far as your flexibility allows.

Mistakes to Avoid:

  • Doing wide swings right away Ė it may strain your hamstrings. As I said above, start with narrow swings.


3. Standing Side Crunches

Even though this exercise mainly activates your oblique muscles, it gives the legs a good workout and improves balance.

You can make this exercise challenging by holding a dumbbell and wearing ankle weights.

Mistakes to Avoid:

  • Avoid bending your knee forward. Bend it sideways, that way youíll target the oblique muscles.


4. High Knees

High knees are one of those exercises that feel easy in the first few reps but then become challenging after a few reps.

Place your palms in front of your stomach and make sure the knee touches the palm every time you raise it.

Mistakes to Avoid:

  • Not lifting your knees high enough – lift them as high as possible.
  • Lack of intensity – you wonít get much out of this exercise, if you donít perform it with lots of intensity.


5. Lunges

Lunges are one of the best bodyweight exercises. They target all leg muscles and the glutes.

Mistakes to Avoid:

  • Leaning forward while lunging Ė keep your torso upright.
  • Extending the knee past the toes when you lunge forward. Make wide strides to prevent this from happening.



Sophie A
Sophie A22 days ago

Thank you

Tabot T
Tabot T2 months ago

Thanks for sharing!

Mia B
Mia B2 months ago

Thank you

Danuta W
Danuta W2 months ago

Thanks for sharing

Ruth R
Ruth R2 months ago

Very useful - thank you.

Richard E Cooley
Richard E Cooley2 months ago

Thank you.

Chad A
Chad Anderson2 months ago


Christine Stewart
Christine Stewart2 months ago


Sonia Minwer Barakat Requ

Thanks for sharing

Teresa W
Teresa W2 months ago

thank you