Bodyweight Leg Exercises/Leg Training Without Weights


legs1Your legs house the largest muscles in your body and need as much if not more exercise than your upper body.

Using bodyweight exercises, you can give your legs the workout they need anytime anywhere.

And there is no better leg bodyweight exercise to begin with than squats. Forget about leg extensions or any other isolation exercise. By far the most efficient way to build strength and muscles in your legs or any other part of your body is by engaging multiple muscle groups with compound exercises.

Squats are the king of compound exercises. With every squat you perform you are strengthening your hamstrings, quadriceps, calves, hips and lower back as well as your abdominal’s.

Bodyweight squats: Known to some as Air Squats.

Stand with your feet shoulder width apart. Your toes can either point straight forward or slightly out to each side. Extendleg squat2 your arms out in front of you or place them behind your head.

Squat down by sinking your rear towards the ground, Keep your weight on your heels and your back as vertical as you can.

Do not bend over at the waist or lift your heels up at any points. Lower yourself until your thighs are parallel to the ground. If you can comfortably go lower, then do so. Keeping your weight on your heels, push up with your legs and return to the starting position.

Squat Jumps: The starting movements are the same as with bodyweight squats. On the way up, explode up and jump as high as you can. As you land from your jump, go right back down into a squat.

Squat to Calf Raises: After rising up from a bodyweight squat, transfer your weight to the balls of your feet and lift up your heels. Hold for a moment before beginning the next repetition.

Uneven squats: Find a sturdy base 6-12 inches high that you can place one foot on. As you squat down, keep most of your weight on the leg planted to the ground. Uneven bodyweight squats are a great stepping stone to pistols.

Pistols: Think bodyweight squats are too easy? Then you are ready for pistols, also known as the one-legged squat. Performing even one pistol is a demonstrations of superb body control.

Not only do pistols require great strength but coordination and balance as well. Lift one foot up and begin squatting down with the other. Keep the airborne leg extended and out to the front. Squat down as low as you can.

If you are looking to perform better at any physical activity, leg exercises need to be a part of your workout routine with squats taking the lead. They provide an important base of power and stability that you will use in your everyday life for the rest of your life.

Bodyweight workouts are just one way you can stay in shape physically. But like anything else its not for everyone. If you’re looking to explore different methods of strength training for men as well as discover what it is you need to be doing to retain your male pep and “verve” then “Strong Men Stay Young” was created for especially for you.

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