Have you ever wanted to get burned legs over and over without using weights? Probably, but you just haven’t found out most effective exercises to do so.
There are lots of great exercises how to develop your legs to more durable, stronger and faster. I tried to pick best of them.
These exercises are meant for both men and women. You all will benefit in some way from these no matter is it strength, muscle gain, burning fat or durability. These exercises provide all of them.
Remember that although these are bodyweight exercises, if you get really good in these after a period, you can obviously use dumbbells or kettlebells to bring more weight to it. But bodyweight will be enough at the start.
Without further delay, let’s jump into the topic.
Why to absolutely do these exercises
There are many reasons to perform leg exercises without using any equipment.
Firstly, if you find yourself in a situation where performing squats or deadlifts are difficult and you are unable to perform them correctly you really should consider doing body weight exercises.
But why? Because using weights while performing movement incorrectly injures you easily compared to body weight exercises. After strengthening your muscles and practising the correct squat movement without weights you are more prepared to weighted ones.
Second, you are able to correct imbalances between your legs. Even though performing squats and other weighted exercises help in that too, this is a great way to focus on each leg separately.
Strengthening your legs this way are also useful for everyday life because they allow you to perform wider range of motions than in the gym with weights. You can easily target any muscle group in your legs.
Third, you really can gain muscle this way and burning fat is extremely easy too.
Gaining muscle doesn’t always mean adding a lot of weight. The weight of your body is often enough for legs. Results can be seen fast this way, believe me.
And it doesn’t stop there. Your legs become extremely durable and tenacious this way. And as I said already, bodyweight exercises are awesome and fast way to burn fat from legs.
Fourth, you can perform these basically everywhere.
In this exercise your legs need maximum effort throughout every single repetition. By doing this, you activate all the muscles in legs and really make them work hard.
Start by placing your feet apart to the position from where you would normally jump to highest. Then drop your hips back and push knees out like you would perform a squat. From there jump up as high as you can.
This exercise is explosive and will train your legs thoroughly. It also gets your heart rate up and increases durability.
Lateral lunges target your glutes and quads effectively. By putting weight on each leg separately, this exercise really engages your muscles to the max.
Reach the leg laterally from the midline of your body and keep the opposite leg straight. Go further down while bending your leg. As you reach point where you can’t go lower, rise up while engaging your glutes.
Don’t use momentum from your arms to help!
Single leg squats/ Pistol squats
These exercises really test your balance and engage the core besides your legs.
You can start with single leg squats if pistol squats seem too hard in the beginning. As your legs strengthen you can start to perform pistol squats too. If you are able to do pistol squats, I suggest using them since they are more challenging.
In single leg squat keep the leg you aren’t using hooked in a position where you find it comfortable. While doing pistol squats, this passive leg should be straightened forward.
From that point go as low as you can while maintaining balance and then rise up.
Single leg hip raise
This exercise focuses on your glutes and doesn’t require nearly any space.
Just lie face up arms to your sides, other foot flat on the floor with knee bent from that leg. Other leg remains straight on the floor.
Raise your straight leg through your hips until it is in line with thighs of your other leg. Squeeze glutes and push your hips up as high as possible. Your lower back shouldn’t be touching the floor in that point anymore. Pause, and go back to starting position.
Bulgarian split squats
Bulgarian split squat is a wonderful exercise since it stretches the rear leg while putting a lot of weight on your front leg. This exercise is great for quads.
Rear leg should be placed on a chair or a bench or any similar surface. Stand straight with your weight on front leg. Then perform a squat movement with your front leg. Try to touch the floor with knee of the rear leg. After that, raise up while engaging muscles of front leg.
These lunges really let you feel the burn in your legs.
Beginning with your legs about shoulder-width apart, reach one leg back and go down towards the floor. Then, raise upward back to a standing position. Again, like with the single-leg squat, kick your leg forward, and point your knee at the end of the repetitions.
These exercises should really help you achieve great strength in your legs. Use these besides gym training to gain best results.