The Best Leg Exercises Without Equipment
Whether it’s walking, running, or kicking, legs are an important part of our body and should always be trained and looked after. Many overlook this fact and end up having small legs (= chicken legs) and a huge upper body. This article will show you the best leg workouts you can do without any equipment. Stick through until the end and try to incorporate some of these exercises into your daily routine, as this will bear the best results!
1. Running
Running is the most basic yet very good way to build muscle and lose weight. There are many different running workouts but the one that might be best suited for a fairly new runner is the following. Always warm up in the beginning by making sure you jog for around 5 minutes. After your jog, you should start running at a moderate pace for a minute. When this minute is over, slow down and catch a breather for 1 minute. However, make sure you stay moving by doing either 1 minute of squats or 1 minute of walking. Now start running again but this time increase the duration to 2 minutes and repeat the same process. You can now do a different exercise instead of squatting to target multiple different groups. Keep increasing the duration of your running while keeping your resting time to 1 minute. Repeat this until you’ve worked out for 30 minutes. You can do this workout twice a day to maximize results, however, if you feel any discomfort or pain, stop and rest until it is over.
2. Squats
How?
- Start with your legs and back straight, a common mistake is that people start with bent legs. Point out your arms in front of you.
- Bend your knees. Keep your back straight for the entire motion and abs engaged.
- Stand straight again.
- Repeat.
I recommend you to start with low reps and work your way up as you start building strength, make sure you take regular resting intervals and don’t overwork yourself.
Why?
Squatting is a very effective way to strengthen and build more muscle mass on your legs. This is definitely something you should be doing every day as long as you use the right technique, doing it wrong can result in injury so make sure to do it right. Doing this every day will surely increase your leg strength and help you Go Buffed, as long as you do it right!
3. Reverse lunges
How?
- Stand up and keep your back straight.
- Set one step forward and bend your knee so your knee which is the closest to your body almost touches the ground.
- Stand straight again.
- Repeat for your other leg.
Do not touch the ground and keep your abs engaged during this entire exercise.
Why?
Reverse lunges are a great way to work your quads, glutes, hamstrings, calves, and abs. You can do it during your free time or during a running session. It involves hovering one of your knees close to the ground, which is why I recommend you do it on a soft surface in case you accidentally fall and possibly hurt yourself.
4. Long jumps
How?
- Begin by slightly bending the knees and a tight core.
- Jump as far as you can.
- Land in a squatting position.
- Repeat.
For beginners, do 8 reps of these and 4 sets.
Why?
Long jumps are a great way to improve your lower body strength and jumping forward. It’s great to do between your running workout as it gets your blood flowing. Do 8 reps of these and 4 sets, you will get better as time goes by and you will start to see more muscle definition in your calves and quads. Give your muscles enough time to regenerate as this will make them stronger. Do not exercise every day, take a break when your muscles feel sore.
5. Wall sit
How?
- Stand against a wall with your back and point your arms forward.
- Bend your knees until your thighs are parallel to the ground, you should form a 90-degree angle.
- Try to hold this position for as long as you can. Timing it every time you try will increase your motivation as you will see that you can last longer as time goes by. Make sure you put the weight on your entire feet and not just your toes when you try this as this is a common mistake.
Why?
The wall sitting exercise builds strength and endurance in your glutes, quads, calves, and hamstrings. It is very simple to do and should be included in your workout routine to end the workout.
