{"id":243,"date":"2021-10-05T01:00:00","date_gmt":"2021-10-05T01:00:00","guid":{"rendered":"https:\/\/calisthenicsmagazine.com\/?p=243"},"modified":"2021-10-26T15:34:13","modified_gmt":"2021-10-26T15:34:13","slug":"leg-workouts-without-weights","status":"publish","type":"post","link":"https:\/\/calisthenicsmagazine.com\/leg-workouts-without-weights\/","title":{"rendered":"Four Leg Workouts Without Weights"},"content":{"rendered":"\n
Most leg exercises can be done without weights. <\/p>\n\n\n\n
Even when weights are used, such as front and back squats with a barbell, these exercises should only be performed once the person is comfortable doing the movement without weights. <\/p>\n\n\n\n
The legs muscles are the largest in the body, so bodyweight leg exercises should play a big role in any workout program<\/a>. <\/p>\n\n\n\n Four leg workouts without weights (12 total exercises) are discussed below, with tips and instructions for each exercise.<\/p>\n\n\n\n There are many variations of squats, which are easy to perform and improve your posture. They strengthen the quads, hamstrings, glutes, hips, core, and lower back.<\/p>\n\n\n\n Stand with the feet a bit wider than shoulder-width apart, with the toes pointed out slightly. <\/p>\n\n\n\n Push the hips back before lowering to activate the glutes and prevent the knees from coming past the toes. Instead of bending the knees, think of sitting back in a chair. Lower until the legs form a 90-degree angle, and push up through the heels. <\/p>\n\n\n\n The reps should be slow and controlled. Keep the back straight, the chest up, and look forward.<\/p>\n\n\n\n The form is the same as the above exercise, but the feet are wider apart. This targets the inner thighs. To maintain a flat back, it is important not to lean forward. <\/p>\n\n\n\n This exercise is a great way to increase flexibility. Practice holding the squat position with a wide stance to get comfortable in this stance.<\/p>\n\n\n\n Place your back flat against a wall, move your feet forward, and lower into a squat position. The thighs should be parallel to the floor, with the knees directly above the ankles. <\/p>\n\n\n\n The arms can be raised in front or raised overhead. This is a great exercise for progression. Try to add an extra 10 seconds to your wall sit each week.<\/p>\n\n\n\n Lunges primarily target the quads, but they also tone the hamstrings and glutes. <\/p>\n\n\n\n Make lunges part of your flexibility training. Here are some exercises you can try.<\/p>\n\n\n\n From a standing position, bring one foot far forward and lower straight down until both legs form a 90-degree angle. <\/p>\n\n\n\n Hold the bottom position for a second to activate the leg muscles. If the movement is too fast, the tendency is to not lower the legs far enough. It is important to keep the knee behind the toes to prevent placing stress on the knee. <\/p>\n\n\n\n The exercise can be performed by keeping one leg in front, or by doing forward lunges (step one foot forward) or reverse lunges (step one foot back).<\/p>\n\n\n\n Stand with the feet shoulder-width apart, take a big step to the side with one foot, and lunge down. <\/p>\n\n\n\n The other leg is straight and the toes point forward. To improve balance, keep the leg straight as you return to the starting position. <\/p>\n\n\n\n It may be more difficult to lunge to a 90-degree angle in this position, but slow movements will make it easier. The exercise targets the inner thighs.<\/p>\n\n\n\n This exercise incorporates movement, making it great for cardio training and strength training. Take a big step forward, lunge, rise up, and then repeat on the other side. <\/p>\n\n\n\n The goal is not to go fast, but to perform proper lunges with forwarding movement. It is important not to lean forward with each lunge. <\/p>\n\n\n\n The back should remain flat to maintain good posture. For an added challenge, perform this exercise moving up a hill.<\/p>\n\n\n\n Resistance bands are an excellent alternative to weights. They are especially good for strengthening the legs and glutes. <\/p>\n\n\n\nSquat Workout<\/h2>\n\n\n\n
Squats<\/h3>\n\n\n\n
Sumo Squats<\/h3>\n\n\n\n
Wall Sit<\/h3>\n\n\n\n
Lunge Workout<\/h2>\n\n\n\n
Lunges<\/h3>\n\n\n\n
Side Lunges<\/h3>\n\n\n\n
Walking Lunges<\/h3>\n\n\n\n
Resistance Band Workout<\/h2>\n\n\n\n