Looking for leg burning exercises that require no equipment? We got you! 🙌 ...just know that you may have trouble walking tomorrow 😅

Curtsy Squats

You’ll start to feel the burn after just a handful of curtsy squats! 

  • Transfer your weight to one leg.
  • Bring your free leg diagonally behind your standing leg, keeping the majority of your weight on that front leg.
  • Bend your knees in a curtsy, keeping your chest lifted.

From there, you can either come back up to stand before switching sides, come back up to standing before repeating on the same side, or add small pulses in the curtsy position. 

Side Kicks

OOMPH Kickboxing Side Kick

These abductor burners help sculpt the outer muscles of your legs and can also be added to other leg-burning exercises for an extra challenge. 

  • Start standing with your feet hip-width apart and a soft bend in the knees.
  • Transfer your weight to one leg, lifting the other out to the side while keeping your hips, knees, and toes facing forward.

You’ll almost immediately start feeling the burn in your outer glutes and upper thighs. 


Kickboxing Fitness App's Best Leg Exercises At-Home

Lunges are some of the most versatile leg burn exercises and can be done in various ways. A lunge is when your feet are hip-width apart with one leg forward and one leg back, keeping most of your weight in the front leg.

Simply bend the knees and drop the hips from there or you can try one of these lunge variations.

  • Lunges with an Elevated Back Foot: Place the top of your back foot on a bench and bend the front knee.
  • Walking Lunges: In a walking motion, alternate lunges as you continue to step forward on each foot.
  • Reverse Lunges: Start standing hip-width apart, stepping one foot back into a lunge. Return to standing and repeat either on the same leg or alternating. 

Sumo Squats

Kickboxing Fitness App's Best Leg Exercises At-Home

Named after sumo wrestlers, this style of squat works the adductors or the inner thigh area. Also known as plie squats, sumo squats are great for strengthening the hips and quads.

  • Start standing with your feet wider than hip-width apart with your feet turned out about 45 degrees.
  • Bend the knees and allow your hips to drop. 
  • Keep your chest lifted, making sure your knees stay in line with your toes.

When performing sumo squats, it’s important to adjust your feet so that your knees don’t splay out or fall inward. 

Glute Bridges

Kickboxing Fitness App's Best Leg Exercises Today

Although glute bridges take place closer to the ground, don’t underestimate these leg burn exercises. 

  • Start lying flat on your back with feet flat on the ground and knees pointing toward the sky.
  • Activate your lower abdominals and curl the tailbone under, pressing your lower back firmly into the ground.
  • Pressing into your feet, lift your hips straight up, activating your glutes and hamstrings. 
  • Slowly lower back down and repeat.

For an added challenge, try lifting your heels, extending one leg at a time in an alternating pattern at the top of the bridge, or stay lifted and add pulses.

Which of these leg exercises made you feel the most burn?

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