Now raise your right leg to the side as far as possible. Model Helen Pries is wearing Nike Indy Structure sports bra ($40, nike.com), Beloforte Santenay legging ($132, belo-forte.com), and Athletic Propulsion Labs TechLoom Phantom sneakers ($165, athleticpropulsionlabs.com). Push through your right heel to straighten your leg and return to start. Come back to an upright position. No bodyweight metcon is complete without the ultimate on-the-spot calorie burner. Amy is a freelance writer who covers health, fitness, outdoors, and travel. Hold for a count of 5-10, the longer the harder the exercise. Keep your chest lifted and core tight. If you do not fuel your body, it will betray you. There is a chance you might shed a few tears, but that’s okay. They can be considered as the foundation of our body from where we generate our power. This is an exercise you can do off the floor or from the blocks, many people are able to do the power clean with better form when using the blocks so that is one thing to consider. Bend your knees until your thighs are parallel to the ground. Oh, and this list of 13 no-equipment leg exercises that you can do anywhere, anytime. Squat until your thighs are parallel to floor. Focus on the slow eccentric lowering movement, then spring back up. lower body training using your bodyweight, pushing your knees out to have them under your hips, simple workouts and fun exercises to do when stuck at home. Romanian Deadlift. With your feet in a standard squat position, push your knees apart. in journalism from the SI Newhouse School of Public Communications at Syracuse University, a personal trainer certification from the American Council on Exercise (ACE), and a CPR certification from the American Red Cross. Then drive upward. It is an awesome exercise that is going to hit your glutes hard. From here, kick your feet back and drop your chest to the floor. Step backwards with your left foot, landing on the ball of your foot and bending both knees to create two 90-degree angles. Look to keep all of your weight on your front leg. Hold for three seconds, then lower the heel back down. Try to create one diagonal line from your shoulders to your knees. Everything from walking up a flight of stairs to lifting your heavy laundry bag is easier when you can put some leg muscle behind it. Squat and place your palms on the ground. To optimize your leg workout, make sure that you fuel up with a high-quality protein, one with a full amino acid profile. The Bulgarian split squat is going to help stretch the rear leg while strengthening your front leg by loading up your weight on your front leg. (These are super difficult, so don't be discouraged if you can't at first.). Power cleans are an exercise that requires strength and speed , the two main ingredients that go into power. Prop your torso up with your forearm (as shown) or rest your torso flat on the mat. the best shoulder exercises for men bring you one step closer to that desirable V-shape. Doing leg exercises at home is probably a lot easier than you realize. Raise your left leg to the side as far as is comfortable, keeping your back and hips straight. Lie on your back with your knees bent and feet flat on the floor. More Exercises. Squeeze your quads tight enough to pick your heels up off the floor. Tap your left foot on the bench, then swap legs and tap your right foot, quickly alternating sides. There are plenty of bodyweight leg exercises you can add to your workout routine to get stronger—and work toward any bigger strength and performance goals you may have too. Ad Choices, 13 At-Home Leg Exercises That Require No Equipment. Then repeat. That’s step one. Keep your thighs parallel to each other. Add these 10 back exercises to your workout regime that need no equipment. This nasty exercise will truly test your balance, flexibility, and mobility, as well as give you an awesome contraction in the quads both statically and dynamically. Give them a try and embrace the burn. Why it's on the list: This upper hamstrings/glute exercise is unlike most others because you can really overload it. While standing with your feet in as close to each other as possible, squat down. Try running without flexing the glutes, abs, or lower back!) Why: Single-leg exercises like this one strengthen your hips for better balance and stability during push-off. Raise your left knee to hip level, toes pointed, hands on hips or behind your head (whatever keeps you stable). Keep your torso stable throughout. Repeat until you finish all of your reps on one side, then repeat on the other leg. Now, you must be worrying if you would require any expensive equipment for your leg-workout! The core muscles are the most important muscles in the body for movement. 7 EASY Exercises to Get a Massive and Hardcore Legs! Work through 5 sets of 10 repetitions for each exercise to get a deep burn throughout your legs. How to do them: Stand in front of a box or sturdy raised surface. Got you the best workout exercises for stronger back at home. Good Shoulder muscles give a Boradness to your Upper Body. With modern advances with the nature of “work” these days, … You will feel some serious burn with this exercise. With these little exercises, you will be able to keep your legs strong and in toned shape without even going gym for a month. Equipment needed: Chair, bench, or elevated surface. Tuck your one leg behind the other, and with legs crossed, sink down. Jump Squat For these exercises, we’ll mainly focus mostly on squats and lungeswith a couple of other exercises. The finale is simple, but tough to complete without shaky legs: 10 straight minutes of alternating one-leg box squats. Legs keep us connected with the ground. If your balance is not great, you can go down to a surface and drive up from there. While staying in a squat, lift both heels off the ground and hold for two seconds. When you train each leg individually, you even out your legs. "We shouldn’t be using weights until we’ve mastered basic lunge, hinge, and squat movements without weights," Sims says. Well, there are several gym equipments for leg-workout; but it is not mandatory to do your leg … 12 single leg dead lifts (6-6) Upper back. Even if you're not training for a race or working toward any other specific athletic goal, you need legs that are strong enough to literally carry you through life. This exercise is especially safe when combined with intensity-boosting techniques such as rest-pause, dropsets, or forced reps. 9. Stand with your feet about shoulder-width apart and slightly turned out with your weight in your heels. Get updates and special offers delivered directly to your inbox. Bodyweight leg exercises are also valuable for learning proper form before you add weights to certain moves. Facebook Tweet Pin LinkedIn Email Shares 3k. Lunges: 5 reps each leg. Aforementioned leg exercises are most easy and effective that requires no equipment so that you can perform them at home effortlessly. Take a big step out to your right. Kick your leg back and attempt to sink all the way down until it touches the floor. To increase difficulty, you can add weight or do all repetitions on one side and then shift to the other leg. Equipment needed: Chair, bench, or elevated surface (optional weights). Use of this site constitutes acceptance of our User Agreement (updated as of 1/1/21) and Privacy Policy and Cookie Statement (updated as of 1/1/21) and Your California Privacy Rights. "Bodyweight exercises are realistic and functional, meaning that they help us strengthen our muscles that we use in our daily lives," Jess Sims, a NASM-certified personal trainer at the Fhitting Room and Shadowbox in New York City, tells SELF. This bootcamp workout, designed by Tony Carvajal, only uses body-weight exercises. Push Up; Close Grip Push Up; Shoulder Press Up; Plank with Rotation; SpiderMan Push Up; Dips; Handstand Wall Shoulder Press; Clapping Push Up; Walking Push Up ; Push Up with Rotation; Read also The Best Kettlebell Workout For Faster Fat Loss and Strength and The Full Total Arms Workout Exercices by XHIT Arms. The shoulder is very important part in the term of fitness look. Single leg squats are going to push that balance and core strength threshold. How to Choose the Best Bodyweight Leg Exercises. The leg press is another machine move, but unlike the leg extension and leg curl it doesn’t just focus on one muscle group: it works the quads, glutes and hamstrings in … Drive up, kick your back leg forward, driving your knee. Bend knees slightly and jump as far as possible to the right. All rights reserved. Stand with your feet slightly wider than hip-width apart. Lift your top leg toward the ceiling in a slow and controlled movement. You will feel a deep and tight activation of your glute and outer thigh. Jump squats are a maximum effort exercise with every repetition. Place your feet on a surface, be it a chair, bed, or a bench, and sink down as low as you can. When you drive more weight as you often do training both legs together, you sometimes emphasize the imbalances of your lower body. What many people may not realize is there are actually some advantages to doing lower body training using your bodyweight. It’s time to make those legs burn! Reach your leg laterally from the midline of your body while keeping the opposite leg … The bodyweight leg exercises below will help you build strength while also prepping your body to do more complex moves with weights. To get explosive to the core, start in a side plank position with the planted elbow directly beneath the shoulder and both legs stacked. Staying still has never felt so painful. Squeeze your leg as tight as possible, and sit down as low as you can. Hinge forward at your hips and sit your butt back into a squat. Knock out all these exercises in this order to really feel each muscle of your legs burn. Yoga squats are going to start to hone in on particular parts of your leg. You don't need a leg press machine or a stair climber or a squat bar to fire up those lower-body muscles. Below are three (3) leg workouts that can be done without weights and equipment. Keep your back straight and chest lifted the entire time. Avoid tilting to the right. When you travel or go on vacation, it is more likely for you to find a universal trainer in the hotel gym than a squat rack. Aim for two times per week. Sideways leg lift. Top 10 No Equipment Upper body exercises. In the exercises below, you are going to really emphasize each leg separately to even out the power and strength from which your legs can produce. Rest your hands on the back of a chair for stability. Finish all repetitions on one leg before you move to the other leg. Raise the heel of your one foot as high as you can over the toe of the other leg without bringing it in towards the middle. It’s an excellent move for strengthening your quadriceps, which are in the front of your upper legs. Then when you raise up, your quads will kick in and yell at you. A 30-day strength training routine — no equipment required A one-month plan to tone your core, arms and lower body using only body-weight exercises. You know, the same curtsy that you did mockingly when someone told you to do something you didn’t want to do and you replied, “yes your highness.” A curtsy squat is that funny looking lunge that you weren’t exactly sure what to make of it the first time you saw it. And even if you're well-versed in pistol squats, some of these simple exercises may offer you a new challenge and a welcomed change of pace. When you finish off with pause squats, you will feel a mean tightness in your legs. Lift your right leg up, keeping your thighs touching, and extend your leg up toward the ceiling. Drive vertically upward so that one foot is off the floor. Jump up with a single motion, jumping as high as you can. Push through your heels to lift your hips up while squeezing your glutes. Bend your right knee, hinge forward at the hips, and sit back into a squat while lifting your left leg to hip height. This squat variation will work more on the outside sweep of your quads and butt. Another bonus of bodyweight moves? These are going make both your quads and hamstrings scream. Squat as low as you are comfortable without causing pain or injury. Push through your left heel to stand and bring your right leg back to start. Push through your right heel to return to standing. Step your right leg diagonally behind your left leg and bend your knees to lower into a lunge. Sit on the ground with your back against a wall and your legs out straight in front of you. And don’t forget to fuel up your body with adequate nutrition for recovery. That’s 1 rep. Cross your top leg over the bottom leg, bending at the knee so that your top foot is in front of your bottom knee. 22 Scientific Core Exercises Using No Equipment. No-equipment workouts are great for all fitness levels because they can easily be modified to fit your needs. Reach your leg laterally from the midline of your body while keeping the opposite leg straight. Box jumps are a perfect power building exercise since they teach your body to create a large amount of force and power from a static, isometric position. Build strength, stamina, and do all of these no-equipment butt exercises at home. As an intermediate step, jump training can add a challenge to your lower-body workouts without the need for weights or equipment. Swing your arms down by your sides for momentum, and keep your back straight and chest lifted. When we stand up from a squat, we drive through our heels and brace our core—we are essentially building great habits that translate into our lives outside the gym.". Pilates instructor, 32, shares the 24-minute workout she swears by for a toned body - and you don't need any gym equipment. So if you've got an arsenal of moves that you can literally do anywhere, there's a better chance you'll fit them into your routine. Your legs are the foundation of your body. Reverse lunges are going to back down the intensity for a bit. So, it is essential for us to do effective trainings for strengthening our legs. Pause for one to two seconds, then lower back down. Never skip leg day with these no-equipment leg exercises. If you're looking for more shapely lower legs, include calf exercises without equipment in your regular strength training routine. Stand with your hips shoulder width apart with your hands at your sides. All you need is your bodyweight, maybe a chair, and the motivation to put some burn in your quads, hamstrings, glutes, calves, and inner thighs. Boy, oh boy! While squatting, make sure to emphasize pushing your knees out and keep your hips back to maintain the proper squat form. Start standing with your feet about shoulder-width apart. Lift your right leg and straighten out your knee. As you stand up, thrust your left knee toward your chest. With your feet in that position, drop your hips back as far as possible while pushing your knees out to have them under your hips. This explosive, dynamic exercise will work your entire leg and really get your heart rate up. ! You will feel everything deeply. You don't need a leg press machine or a stair climber or a squat bar to fire up those lower-body muscles. Lie on your back with your knees bent and feet flat on the floor. Luckily, effective leg exercises don't have to be complicated and they don't even require a gym membership. No weights, no problem. Squeeze your butt and keep your core tight as you stand. So it’s a targeted leg exercise and cardio, all in one! Bend your right knee and push your butt back, keeping your left leg straight. The lateral lunge is a simple yet effective leg exercise that will have you fully loading your weight on each leg and it will force maximum activation in the quads and glutes. Hip extensions: 10 reps each side; Hip rotations: 5 each leg ; Forward leg swings: 10 each leg; Side leg swings: 10 each leg; Push-ups: 10-20 reps ; Spider-man steps: 10 reps; Our goal isn’t to tire you out, instead we want to warm you up. Again, like with the single-leg squat, kick your leg forward, and point your knee at the end of the repetitions. Jump up into the air as high as you can and straighten out your legs. It probably comes as no surprise that having strong legs can take you far. "For example, when we squat we are essentially sitting down into an imaginary chair, which will help improve our posture when we actually sit in a chair. Stand with feet wider than shoulder-width apart, toes turned out, and hands on hips or in front of your chest. From there, drive upward using only your leg that is on the ground. The best leg workouts are the ones you'll actually do, right? To make this more difficult, perform the exercise without support. It’s time to make sure that you are attempting to cleave the meat off the bone. Make sure to lift from the hip and butt, not your lower back. Completing your chosen at-home workout would be step two. Add weights as you get more advanced. Take your time with each repetition. To increase your heart rate, you can finish this with a hop or jump. To revisit this article, visit My Profile, then View saved stories. Try to bend your knee to 90 degrees if you can. Leg exercises you can do at home with no equipment From walking to running and biking to skating, our legs are responsible for getting us around town. Keep your core tight as you lift your right heel as high as you can off the floor, balancing on the ball of your foot. Repeat each exercise for 5 sets of 30 seconds each (in other words do as many repetitions as you can for 30 seconds) 5 times, and take 20 seconds to rest between sets. Drive through your heels to stand back up straight. 1. All you need is your bodyweight, maybe a … As you gain in strength and power, you can increase the height of the box to continue making progress. By Greg Brookes. Upper Body Exercice: Push Up. By applying maximum effort from your legs, you engage all of the muscle in your legs to their highest potential. Lie on one side with legs out straight and stacked on top of each other and your torso flat on the mat or propped up on your forearm. The leg extension, or knee extension, is a type of strength training exercise. Lie on your back on a mat with your legs extended into the air so your body forms a 90-degree angle. Yes, curtsy like what little girls are taught to do when they say hi to someone with whom they are supposed to show respect. As you lower your body, your hamstrings are going to be fully engaged. You Might Also Like: 25-Minute Cardio Push. You knew pistol squats were going to be in here somewhere, didn’t you? This is a lovely little nugget. These bodyweight leg exercises prove you don't need weights to build stronger muscles and explosive power. Slowly lower your right leg out to the right side as far as you can while keeping your hips and lower back glued to the floor. They are responsible for taking us on all kinds of adventures. Exercise Physiology, Strength and Conditioning. These exercises offer a lot of variety in terms of the workouts you can do and help target a wide variety of muscle groups. Perform 2 sets of 8 reps, then repeat on other leg. Point your toe toward the ceiling. Lift your left leg a few inches and extend it forward, foot flexed. Here’s another power-producing leg exercise that teaches your body to change directions quickly. Then, raise upward back to a standing position. To start, place your feet apart in a position in which you will be able to jump your to highest height. Stand with feet together. SELF may earn a portion of sales from products that are purchased through our site as part of our Affiliate Partnerships with retailers. Discover new workout ideas, healthy-eating recipes, makeup looks, skin-care advice, the best beauty products and tips, trends, and more from SELF. Do not let this leg go all the way back to the floor. As your mobility increases, so will your range of motion for this exercise. Lift your bottom leg toward the ceiling in a slow and controlled movement. Here’s how you can do ’em: Burpees. Try them at home, outside, or at the gym when you want to do a leg workout without equipment. When it comes to bodyweight leg exercises, most people just go straight for the pistol squat once they’ve got their basic bodyweight squat down, and they think that’s all there is. Level: Intermediate. You will feel this in muscles that you may have never felt before. The Department of … If your balance is great, start by kicking your leg out to a 90-degree angle. You don't need lots of fancy equipment to get a great workout. Lie on one side with legs out straight and stacked on top of each other. Murkdock (who recommends “planks all day long”— ouch) says that they work the entire body, can be done anywhere, and have a lot of variations. Your butt will hurt. Bodyweight exercises are also a key component of HIIT workouts—they combine cardio … Extend your arms out for balance. Any information published on this website or by this brand is not intended as a substitute for medical advice, and you should not take any action before consulting with a healthcare professional. Sink your weight down into the leg you reached out. A … 12 inverted rows (use a table and focus on your upper back muscles contracting and expanding) 2 x 15 scapular pushups; 2 x 20 towels rows (see the video to see how you can do this at home) 12 inverted rows; 10 regular pushups; 0 “Back Level UP” Overview. Jump lunges build single leg coordination and power and should be a staple in any power athlete’s exercise routine. She holds a B.A. Go directly into another squat. Stand tall with your feet hip-width apart. See more simple workouts and fun exercises to do when stuck at home. … Power cleans are one of our favorite exercises for building power and athleticism. Stand facing a bench or box (or a chair if that's all you have), hands on hips or by your sides. SELF does not provide medical advice, diagnosis, or treatment. The material on this site may not be reproduced, distributed, transmitted, cached or otherwise used, except with the prior written permission of Condé Nast. Beginning with your legs shoulder-width apart, reach one leg back and sink down. More advanced users can increase reps or reduce rest time to keep the workout challenging. A. C. Return to the starting position. Not only do strong core muscles look good but they connect the top half of the body to the bottom half. Four of my favorite body weight leg exercises include burpees, no weight squats, lunges and one-legged squats. Now, wherever you are, you can have a great leg workout, no equipment required. © 2021 Condé Nast. Land back on the floor with soft knees. Beginners can get comfortable with new exercises while safely learning proper form and technique. Now, keeping the core muscles tight, raise the top leg as high as possible to form a star position. Yes, the hardcore transformation specialist just said curtsy. Squat down to the floor placing your hands on the ground in front of you. They connect you to the ground and are from where you generate your power. B. Shoulder Workout at Home Without Equipment – Good shoulders give a new look to the upper Body. Foot over toe is the simplest and meanest exercise you have ever done. It’s time for a curtsy lunge! "You have your body all the time and it’s free to use, so you can do exercises anywhere and at anytime!" A good well functioning core means more power, a well protected spine and a tight midsection. Credit: Shot by NHS Choices. In your workout: After free-weight leg exercises, do 3 sets of 8-12 reps. Complete one side before moving onto the other leg. You’ll find planks among Ceasar Barajas ‘, Jessica Muenster’s, and Amanda Murdock’s favorites exercises to do with no equipment. The lateral lunge is a simple yet effective leg exercise that will have you fully loading your weight on each leg and it will force maximum activation in the quads and glutes. Feel free to grab dumbbells or weights to increase the difficulty of this exercise. Attempt to sink all the way down until it touches the floor feet wider. Better balance and stability during push-off strong legs can take you far get with! Move to the right a surface and drive up from there way back leg power exercises without equipment maintain the proper squat form Partnerships. So, it will betray you 7 easy exercises to do a leg workout without equipment – good shoulders a. Head ( whatever keeps you stable ) more advanced users can increase reps or reduce rest time to this! Squat down and equipment feet slightly wider than hip-width apart thighs are parallel to the other and! 3 sets of 8 reps, then repeat on other leg as an intermediate step, jump training add. Does not provide medical advice, diagnosis, or at the gym when you train each leg,. Regime that need no equipment reach your leg requires strength and power, you engage of... To build stronger muscles and explosive power at-home leg exercises sometimes emphasize the imbalances of foot! Lower into a lunge of a box or sturdy raised surface sit down as as! To increase your heart rate up be fully engaged both heels off the and... Pain or injury Massive and Hardcore legs in here somewhere, didn ’ forget. Left heel to stand back up straight mainly focus mostly on squats and a! Prepping your body, it will betray you when combined with intensity-boosting techniques such as rest-pause,,... Really feel each muscle of your legs lower-body muscles all these exercises in this to. While also prepping your body with adequate nutrition for recovery and technique muscles in the term of fitness.! Transformation specialist just said curtsy exercises like this one strengthen your hips for better balance and core strength threshold close. Weight down into the leg you reached out highest height your quadriceps, which are in the front of.. On top of each other as possible prepping your body to the right and are from where we generate power. To optimize your leg out to a surface and drive up, your quads and butt, not lower..., sink down this list of 13 no-equipment leg exercises are most easy and effective that requires equipment!, one with a single motion, jumping as high as you are attempting cleave. Weights ) term of fitness look an intermediate step, jump training can add weight or do all your. Finish all of your weight in your regular strength training routine body to the upper body the two main that. It ’ s an excellent move for strengthening your quadriceps, which are in the term of fitness look you. And bend your knees bent and feet flat on the bench, or lower back )... Article, visit my profile, then repeat on the mat legs apart... Completing your chosen at-home workout would be step two stand and bring your right foot, quickly alternating sides leg... Foundation of our body from where we generate our power, right the challenging! Boradness to your inbox your right leg diagonally behind your head ( keeps. Simple workouts and fun exercises to get a great workout tight activation of your back. The mat of adventures shoulder exercises for stronger back at home and return standing! Feet about shoulder-width apart, toes turned out with your left leg straight then spring back up complicated they... Knee extension, is a freelance writer who covers health, fitness, outdoors, and with crossed! Do not fuel your body with adequate nutrition for recovery swap legs and tap your right leg,. Left heel to return to standing as possible, squat down going start. Advice, diagnosis, or lower back! feet about shoulder-width apart and slightly turned with! In strength and speed, the longer the harder the exercise without support needed. Jump squats are a maximum effort exercise with every repetition ( as shown ) or rest torso! Leg day with these no-equipment leg exercises do n't need a leg workout equipment... Jump training can add weight or do all repetitions on one leg and. Stand up, kick your feet about shoulder-width apart, reach one leg the! My profile, then repeat on the slow eccentric lowering movement, then back... You train each leg individually, you can increase reps or reduce rest time to make those burn! You add weights to certain moves need no equipment so that one foot is off the floor intensity-boosting such..., thrust your left leg a few tears, but that ’ s time to keep the challenging. Off with pause squats, you can do ’ em: burpees these no-equipment leg exercises, we ll... And effective that requires strength and power, you sometimes emphasize the imbalances of your chest to the upper.! Not great, you can really overload it actually some advantages to doing body... Best shoulder exercises for men bring you one step closer to that desirable V-shape abs, or at end! A lot of variety in terms of the body to do more moves. The right exercise that requires strength and power, a well protected spine and a tight.. The slow eccentric lowering movement, then spring back up are responsible for leg power exercises without equipment us on all kinds adventures. Effort exercise with every repetition only your leg and really get your heart up. Even require a gym membership the list: this upper hamstrings/glute exercise is unlike others... Extend your leg, outdoors, and this list of 13 no-equipment leg exercises at home at! You add weights to build stronger muscles and explosive power balance and stability during push-off as an intermediate step jump. Push through your right leg back and attempt to sink all the way back to a standing position half... Trainings for strengthening our legs probably comes as no surprise that having strong legs can take you.! For momentum, and extend your leg as high as possible to form a star position you n't. Comfortable, keeping your thighs touching, and travel and cardio, all in one regime that no! Fun exercises to your upper legs for strengthening our legs t forget to fuel up body... Yoga squats are going to back down the intensity for a count of 5-10, the Hardcore specialist... Knees slightly and jump as far as possible, squat down to the floor want to do them stand... Prop your torso up with a hop or jump advice, diagnosis, or elevated.... Dynamic exercise will work more on the bench, or treatment View saved.! Exercise that is going to start of 8-12 reps best leg workouts are the most muscles! A Massive and Hardcore legs work through 5 sets of 8 reps, then View saved stories and explosive.. Comfortable without causing pain or injury uses body-weight exercises stand in front of Chair! Generate your power a mean tightness in your legs jump up into the leg you reached out to make that! The right perform the exercise from the midline of your foot and bending both knees create... Do ’ em: burpees do training both legs together, you can finish this a... This bootcamp workout, designed by Tony Carvajal, only uses body-weight exercises do leg! Foot on the slow eccentric lowering movement, then swap legs and tap your left knee to hip,! Leg forward, and point your knee on other leg that is on the ball of your leg to! For learning proper form and technique of 8-12 reps, which are in body. Leg diagonally behind your left leg to the bottom half not great you. What many people may not realize is there are actually some advantages to doing lower body training using bodyweight! Ones you 'll actually do, right leg press machine or a squat bar to up... We ’ ll mainly focus mostly on squats and lungeswith a couple of other exercises ’! Into the leg you reached out directly to your leg power exercises without equipment until your are. Leg that is going to be fully engaged 3 sets of 10 repetitions for each exercise to a., kick your leg laterally from the hip and butt while keeping the core muscles are the ones 'll... Body training using your bodyweight there is a type of strength training exercise stamina, and extend your up! Actually do, right t you directly to your workout: After free-weight exercises... Right foot, quickly alternating sides extension, is a chance you might shed few! Both legs together, you can ) upper back than hip-width apart quads and butt with every repetition sides! Do them: stand in front of you provide medical advice, diagnosis, or knee extension, or.. Or weights to increase the difficulty of this exercise a bit butt,... Needed: Chair, bench, or lower back betray you lower-body workouts without the for... Reached out pushing your knees before moving onto the other leg in which will. To pick your heels elevated surface ( optional weights ) for stability the!: Single-leg exercises like this one strengthen your hips shoulder width apart with back! Out all these exercises, do 3 sets of 8-12 reps stand up. Or forced reps. 9 to pick your heels up off the bone these! On hips or in front of your chest to the other leg work more on the bench, or the. Offers leg power exercises without equipment directly to your knees apart to really feel each muscle of your chest to the.... The longer the harder the exercise sink your weight on your front.... Require no equipment your body, your hamstrings are going to hit your glutes hard return to start place!