Bodyweight Leg Workout | 5 Great Exercises To Do at Home

Almost all newcomers to bodybuilding make the same mistake – they don’t pay enough attention to lower body work, preferring exercises to develop biceps and broad shoulders. But it is the exercises on the lower part of the body that have a number of benefits such as improving the cardiovascular system, increasing endurance and the functioning of all organs of the lower body. Moreover, they are the most effective for the production of testosterone, the hormone that helps us burn excess fat and build muscle without additional supplements. We offer a simple-to-implement bodyweight circuit for legs.

1. Deep lunges

Do a deep lunge and return to the starting position.

Tip: To work the quadriceps, push off with your fingertips. To work the glutes, push with the heel.

Repeat the exercise with the other leg.

Variations: there are several ways to perform this exercise.

a) You can do the classic Lunges with your own weight when in the starting position one leg is already in front. In this case you simply lower yourself down in the recommended number of sets. Then you switch legs and repeat the exercise.

b) A more complicated way is the lunges with your own weight, when you move around the room in this way. This method is suitable for more experienced athletes.

2. One-leg squat (Pistol squat)

Rules for the exercise

  • From a standing position, lift one leg off the floor. You should look straight ahead with your chest up, knees and hips slightly bent, and your back kept straight. This will be your starting position.
  • Go down into a squat, bending your hips and knee. As you squat, extend your non-working leg forward to simplify the movement. Descend slowly, paying close attention to balance and proper movement mechanics as much as your flexibility allows.
  • Hold the bottom position for a bit, then return to the beginning, passing through the hips and knee, driving the heel of the working leg.
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Repeat for the desired number of reps, then switch legs.

A great exercise that requires flexibility, coordination and strength on the part of the athlete. If you cannot keep your balance while doing the pistol squat or if you do not have enough strength to get up you can perform this exercise holding on to the support. Also, if you do not have the opportunity to squat with extra weight, the pistollet will help you in working out the leg muscles.

3. Half-squat jump

Rules for the exercise

  • Cross arms over chest. Look ahead, straighten your back and place your feet shoulder width apart.
  • As you inhale, squat to parallel with the floor or lower. Stretch your chest upwards.
  • On the exhale, jump up as high as you can. Your hips act like springs.
  • When your feet touch the floor, squat and jump again.

Repeat the required number of times. Warning: this exercise is not recommended for those with knee or back injuries. Watch your landing. Lower yourself to the floor with both feet at the same time (your toes touching the floor first). Incorrect landing can lead to sprained ligaments.

4. Squats without weights

Rules for the exercise

  • Stand up straight, with your feet shoulder width apart and your hands behind your head.
  • Bend your knees and hips and squat, working the muscles of the hips.

Make the squat as deep as possible, then quickly stand up and return to the starting position. Keep your body and head straight.

Read for more variations of squats here.

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5. Long jump from a place

This exercise is best done on sand or other soft surface.

  • Stand in a half squat position. Feet shoulder width apart.
  • Swing your arms backwards and, squatting, jump forward as far as possible.
  • Land on both feet in a deep crouch.

Measure the distance from the starting point to the end point, and track your progress.

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