Archive for the tag - leg

4 Great Leg Exercises With No Weights or Equipment!

Muscular legs like these make me weak in the knees.

Not everyone has a gym membership – and certainly not everyone has the time to take advantage of it. And that’s okay! There are plenty of great exercises that you can do at home using your body weight as resistance.

Four of my favorite body weight leg exercises include burpees, no weight squats, lunges and one-legged squats. Here’s how you can do ’em:

Burpees

  1. Stand with your hips shoulder width apart with your hands at your sides.
  2. Squat down to the floor placing your hands on the ground in front of you.
  3. Shift your weight to arms and kick your legs back and out straight so you are in a plank position.
  4. Jump your feet back in to their original point.
  5. Jump up and landing standing up straight.
  6. Repeat.

How to perform a traditional burpee.

No weight squats:

  1. Stand shoulder-width apart.
  2. Hold your hands out in front of you, parallel to the floor.
  3. Keeping your back arched and not hunched over, slowly lower your butt like you’re sitting in a chair.
  4. Continue to lower until your thighs are parallel to the floor.
  5. Pause, and slowly push yourself back to the starting position. Repeat.

Lunges with no weights:

  1. Begin with feet about hip-distance apart and step forward with the left leg into a lunge. Make sure the knee doesn’t go over the toes (although it may go slightly over the ankle).
  2. Step the left foot back to meet the right foot.
  3. Lift the left knee up to hip level.
  4. Take the left leg back into a reverse lunge, again keeping the front knee behind the toes.
  5. Push off the left toes to come back to start.

One-legged squats:

  1. Begin by standing with your feet hip width apart and arms out in front of you. Raise your left leg out in front of you while maintaining a straight knee.
  2. Tighten your stomach and keep your hips level as you lower your right knee to a 90-degree angle (between the thigh and lower leg) making sure your knee stays behind your toes.
  3. Return to the standing position keeping the back straight and arms out front. Most of your weight should be directed through your right heel during this phase of the squat.

One-legged squat performed with kettle bell.

How to Do Dumbbell Lunges. [Video]

Dumbbell lunges are a great leg exercise that you can do at home – or at the gym. Click below to watch the video: