1. Kickback: 

Standing high kick your straight leg back in a comfortable range of motion, then slowly bring your leg to stand again. Repeat on the other side. 


2. Standing Donkey Kicks: 

Increase the range of motion by bending your leg and extending back all the way, as you lean your body forward. Feel your glutes with each back kick. Then lower your leg back to the standing position and repeat on the other side. 


3. Jumping Back Kicks: 

Perform kickbacks while jumping and alternating your legs. Raise your arms in front of you in an alternate motion. Do this exercise without pausing between the jumps. 

Glutes Exercises

Character performing donkey kicks from an underwater view

1. Side Leg Sweep:

Push one leg out as you bend your other leg and bring your in front to balance yourself. Pull the same leg in and return to the starting position. Repeat on the other side. 


2. Side Leg Circles:

Repeat Leg Sweeps wider, circling your leg around. Repeat the same on the other side. 


3. Pendulum:

Jump and push your legs out and in on both sides, in a pendulum motion. Alternate your legs and lean your torso opposite to your moving leg (so you don't overreach your hip). 

Adductors And Abductors Exercises

Side leg kicks in the shallow water from an underwater perspective

1. Leg Curls:

From standing, with your hands by your sides, bend your knees - one at a time - bringing your feet toward your butt. Alternate your knees in a continuous motion and imagine pushing the water with each knee curl. 


2. Wide Leg Curls:

Repeat the same exercise with a wider stance and your arms raised in front of you. This variation should be done with a bigger range of motion. Pull straight arms down with each curl, then return to the starting position. 


3. Running Curls:

Perform the same back knee curls faster while jogging and alternate your arm pulls (same side leg-arm action)

Hamstrings Exercises

Character performing leg curls in an underwater view

1. High Kicks: 

Bend your leg as you raise it in front of you, then extend it as you reach the end of the range of motion. Then lower your leg while keeping it straight until you are back in the starting position. Repeat with your other leg. Force exertion should happen while doing the front kick, then let go as you lower your leg down. 


2. High and Low Kicks: 

Repeat the same above movement but instead of lowering your straight leg, bend and kick down. Exert force with each leg's high and low extension. 


3. Single Leg Explosive Jumps: 

Lean forward - slightly - as you bend one leg behind you then use your other leg to jump as high as you can. Land on the same leg, bring your legs together and repeat on the other side. Feel your quadriceps with each jump. 

Quadricep Exercises

High kick exercise in the pool, performed by a character from an underwater perspective

Adductors & Abductors






Character kicking right leg sideways while standing in shallow water
15 January 2023

Aqua Exercises for Legs Without Equipment

In this post, I will show you how to exercise your legs without using any equipment. The following exercises can be done in the shallow end of the pool while standing. These exercises target the major leg muscle groups They are simple, yet they will help you to get stronger and more flexible. 


Starting Position:


​This series of exercises start and end in the same position, which makes the transition between exercises easy and simple. Stand straight in shallow water, with your feet hip-width apart and your arms relaxed by your sides. Water depth should be at about your chest. 


​Warm Up


Perform light jogging in place. This will prepare your leg muscles for the exercises to follow.  Start slowly and build up speed as you get used to the movement. Jog until you feel your heart increase and breathing becomes more rapid.





The following exercises are put in the order of the muscle they target. So exercises that target the quadriceps for example are all performed in a row. And that goes for other major muscle groups. In addition, each exercise starts with a low speed and range of motion which increases as the movement progresses. So here are the exercises by their order:

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