10 Best Bodyweight Leg Exercises For Toned Legs (No Equipment Needed!)

Although lower body strength training may seem like lifting weights, you do not always need dumbbells, kettles, barbs, or any equipment so that concrete exercise can be achieved in this case. In fact, you can only create strength by exercising body weight legs.

The best part? Leaving the luggage means that you can do the body weight leg workers anywhere else. “Many of us see money, money and place as a barrier to exercise,” says Tara Nichols, NASMCPT, NASMCPT, NASMCPT, in the New York City Fifting Room. “But body weight training is cheap, and you don’t really need more room.”

The benefits of body weight exercises

Bodyweight exercises have many benefits that are more than just the required, easy -to -work exercise. For those who start, you have better control over the movement of your lower body that we do not weigh. Digging the weight balance during stability exercises means that you can really focus on how your body is moved and what you need to do to keep it stable. “Bodyweight exercises help you contact you how your body is running and on the one hand, your imbalance,” says Nicholas.

In particular, with these leg weight exercises, in particular, you can usually side injury by strengthening weak muscle groups, such as hamstring and glutes. For those who do not like to do regular cardio, such as running or cycling, a study in International Journal of Exercise Science It has been found that body weight exercises also improve cardiovascular fitness. To get this advantage, make sure you do not rest for too long between sets sets and exercises to maintain your heart rate.

Body weight exercises can also be built on muscle mass. However, keep in mind that once you reach a particular point and your body is adapted, you have to add resistance or weight to the growth. Finally, body weight exercises are also active movements that engage many muscle groups. This means that they reinforce the muscles that create a copy of activities in your daily life.

The best points for training the legs of the legs

Strong, tund legs require a permanent workout program. Follow these points to avoid injury and maximize your workout, to train your leg muscles:

• Prepare your muscles for movement with 5 to 10 minutes of warm -up routines, including activities like walking, running, jumping and arm circles.
• Rolling foam before or after exercises to increase blood flow to your muscles.
• After your workout, cool with full body full body to improve your overall flexibility.
• In order to increase the severity of body weight exercises and challenge yourself, increase the number of repetitions or perform your end. You can also reduce the rest of the time between sets or exercises.
• Increase strength, strength and endurance, add some pyrometric tricks, such as jump squats or linen jumps.
• See the symptoms of ovevertening, such as chronic muscle aches, muscle stress, or joint pain. Make sure you work on your weekly routine on rest days.

Ready to offer all body weight exercises? Combine their mandatory movements in bodyweight leg workout from Nicolas, which is sure to shake your lower body after just one period.

Luggage -free bodyweight leg workout

How does it work: To warm, foam quads, glutes, rolling the calves and waist, then do 20 seconds of air squats, background longs and each of the insects. Then, for the recommended time, do every exercise in bodyweight leg workout. Perform as much as you wish for the circuit as much as you wish.

What do you need: No goods needed

3 x 6 x 1

P. In addition to the hip width, standing with a slightly wide feet from the feet, the fingers are slightly outward and on the sides.

b. After breathing, sit in the hips and bend the knees from the bottom unless the thighs are parallel or parallel to the floor, the three move on the count. Keep the chest up and stop the round in the whole movement.

The Six under the squat for the count of six. Then, on a breath, press the feet so that the feet can be straightened and stand on the count of one.

Continue for 45 seconds.

Edit: If you can’t reduce this bottom, just go down as far as you can go. Since your strength and flexibility improves (as the move requires both), you will be able to sit further. You can also perform this squat along the wall with your back so that you can get some stability as long as you can take this step without help.

Development: If the move feels very easy, turn your feet and jump from the squat and turn it into a jump squat.

Squat with a turnover calf

P. Stand with a hip width of the feet. After breathing, sitting in the hips and bending the knees down in a scout.

b. Holding the squat position and keeping the core busy, lift the left heel to increase the calf. Return the bottom heel to the floor, then repeat the move to the right.

Continue for 45 seconds.

Edit: If you have difficulty maintaining a good form, while lifting both heels in a permanent squat, take a heel with each scout. Make sure you are changing heel lifts with each scout.

Development: To make the move even more difficult, take both heels at the same time while in a squat position.

Square hip expansion

P. Start in the tabletop position on the floor, which is stacked directly under the shoulders, the knees are bent and decorated directly under the hips, and in addition to the hip width of the feet. To start a little from the floor and lift the toe a little.

b. Stretch the right heel toward the butt and drive the heel to the roof, make sure to engage the core and keep a neutral spine.

The The bottom right knee without touching the floor.

Continue for 45 seconds. Side sides; Repeat.

Edit: If you have difficulty getting into this position on the floor or it disturbs your knees, you can stand up to the same move and hold on to a steady level of balance.

Development: To make this exercise even more difficult, perform five pulses between each complete movement.

Square hamstering curl

P. Start in the tabletop position on the floor, which is stacked directly under the shoulders, the knees are bent and decorated directly under the hips, and in addition to the hip width of the feet. Leave the right leg straight back and lift the hip height to start it.

b. Holding the right leg in line with the hip, rotate the right knee to the right glute to bend the right knee.

The Straighten the right leg to the back position, keeping the leg at the height of the hip.

Continue for 45 seconds. Side sides; Repeat.

Edit: If you have difficulty keeping your balance with this move, keep your leg straight and keep it pulled. As your balance and strength improve, you can develop in bending your leg.

Development: Use ankle weight for additional resistance to increase strength.

Quadropol Fire Hydrant

P. Start in the tabletop position on the floor, which is stacked directly under the shoulders, the knees are bent and decorated directly under the hips, and in addition to the hip width of the feet.

b. Tilt the right knee, lift the right leg upward and out, increase it to the height of the hip. After that, place it down on the back position.

Continue for 45 seconds. Side sides; Repeat.

Edit: More to make this move less difficult, resting on your arms instead of your hands. You can also restrict how far you lift your leg unless your strength is good.

Development: To make this move even more difficult, use ankle weight or resistance band on your knees.

Little Lunnge Balance

P. Stand with the feet together, the hands are clapping in front of the chest.

b. Step to the right with right toe, knees and fingers. Right heels and ankles bend through the right knee while weighing in the knees and pressing the hips back.

The Press the right toe to stand, then run the right knee to the chest while balanced on the left leg.

Continue for 45 seconds. Side sides; Repeat.

Edit: If you feel stable and need further help, stand near the chair to balance yourself as needed. Extra help You can keep your foot back before lifting.

Development: To make it more difficult, increase speed or alternative legs to challenge your balance.

Squat jump

P. In addition to the hip width, standing with a slightly wide feet from the feet, the fingers are slightly outward and on the sides.

b. After breathing, sit in the hips and twist the knees from the bottom unless the thighs are parallel or parallel to the floor. Keep the chest up and stop the round in the whole movement.

The On a breath, jumping with explosives, straightening legs. Get down slowly with bent knees, down in a scout down down.

Continue for 30 seconds.

Edit: If you struggle with this move, try to reduce how far you jump or jump every other scout.

Development: You make it more difficult, how high you jump. When you jump, you can lift your knees and turn it into a tuck jump.

Speed Scotter

P. Stand with the feet hip width and the arms on the sides. Shift the weight to the left foot, then press with the left foot and jump down gently on the right leg, slowly down on the right leg swinging behind the left foot. Weapons can naturally swing.

b. Hurry the right toe to jump to the left, swinging behind the left leg with the right foot slowly descending on the left leg.

Continue for 30 seconds.

Edit: If this move is very difficult, keep an additional stability at a stable level. You can step into the move instead of jumping into the side.

Development: To challenge yourself, increase the jump distance from all sides, or raise speed.

Single Leg RDL

P. Stand with the feet hip width and the arms on the sides. Shift the weight to the right leg, maintain a slight twist in the knee, and lift the left leg off the floor, the knee bent at a 45 degree angle.

b. Capture the hips and lean forward with the chest, lifting the left leg, the body moves in a straight line. Keep the left leg straight and the shoulders down. Once the torso and the leg are parallel to the floor, turn off the chest.

The Raise the right arm in a plane position to balance balance. Then, press the right toe and the left leg and arms to start.

Continue for 45 seconds. Side sides; Repeat.

Edit: To make this move less difficult, bend your knee (instead of straightening it) on the waist. You can put your arms straight down instead of lifting on the side.

Development: To make it even more difficult, when I am in a splash position, plus your leg several times. You can also increase the pace at the moment you can challenge your balance.

Side Lang leg lift

P. With the legs lying on the left side of the body and allowing the hand to move, the elbow is resting on the floor. Pull the right knee to the chest and relax it on the floor in front of the hip.

b. With the flexibility of the left foot, raise it two to three inches on the roof. Stop up from the top, then keep the bottom toe back to the starting position.

Continue for 45 seconds. After that, the left leg is from top to top and keep the pulse for 45 seconds. Side sides; Repeat.

Edit: For stability, try to keep a pillow under your curve leg or your straight leg and reduce the range of motion required to lift your leg.

Development: Sets to make this move even more difficult, put your leg several times among the sets. You can also place a resistance band on your knees.