3 lower exersercise for leg mass without gym

1. Bulgarian Split Squats
This single-leg squat targets your quads, glutes, and hamstrings, and improves balance and strength.

🔹 How to do it: Place one foot behind you on a chair or bench, lower into a squat with the front leg until your thigh is parallel to the floor, then push back up.

🔹 Tip: Add a backpack with weight or use water jugs to increase resistance.

2. Step-Ups
Great for building quads, glutes, and calves, especially when done with control and extra resistance.

🔹 How to do it: Step onto a sturdy chair or platform with one foot, push through your heel to lift yourself up, then step down slowly.

🔹 Tip: Perform slowly and alternate legs. Use weights or a weighted backpack for added intensity.

3. Wall Sits (with Variations)
An isometric move that burns and builds endurance in your quads, hamstrings, and glutes.

🔹 How to do it: Lean your back against a wall and lower yourself into a sitting position with thighs parallel to the ground. Hold for 30–60 seconds.

🔹 Tip: Add a resistance band around your thighs or hold weight to increase difficulty.

🔥 Do these exercises 3–4 times a week, progressively increasing time, reps, or resistance to see leg mass gains without stepping into a gym.