Lower Leg Exercises - Free Weight

Other ways to work your Lower Legs: Bodyweight Bosu Machine Medicine Ball Resistance Tube Stability Ball Wobble Board

Exercises with your lower legs as the primary target:

  • Calf Press

    Holding weight in your hands can fatigue your calves faster than using just your body weight. These can be done holding any kind of extra resistance: dumbbells, a backpack, or even bags of groceries while you wait for the bus.

  • Eversion

    This is a challenging way to increase the strength in the outside of your ankle to prevent ankle injuries. Only a towel and light weight is needed.

  • Inversion

    This is a challenging way to increase the strength in the inside of your ankle to prevent ankle injuries. Only a towel and light weight is needed.

  • Barbell Calf Press

    Using a barbell while doing calf press gives your arms andshoulders a workout while strengthening your calves.

  • Loaded Calf Press

    You can as much weight onto this machine as your calves can handle without your arms having to hold the weight.

  • Seated Calf Press

    Give your arms and spine some time off while you sit and do this seated calf press to strengthen your lower legs.

Exercises with your lower legs as a contributor:

  • Lunges

    Using weights with lunges fatigues your legs faster in order to keep lunges challenging when doing them without weight becomes too easy.

  • Squats

    If you can do 15 squats with ease, add weight by holding dumbbells to increase the intensity.

  • Advanced Split Leg Squat

    This is a squat that is executed with your toes on a bench behind you to concentrate on the strength training of the front leg.

  • Barbell Squats

    These are classic squats that are done with a bar on your shoulders.

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