The legs are comprised of some of the largest muscles in the body. Whether you’re a high-level athlete or just starting your strength training journey, strong legs are essential. Having strong legs will allow you to perform many activities with ease and can also help reduce the risk of injury in your daily life.
There are a lot of different ways to train your legs; however, bodyweight exercises are one of the best. Leg-focused workouts can be performed at home or at the gym, and you can incorporate weighted objects or resistance bands if you want to increase the intensity. Regardless of what you choose to use in your workouts, it’s important that you include a dynamic warmup and cool down at the end of each session.
This article will cover three simple yet effective exercises that can be done with no equipment at all. These exercises are perfect for anyone who wants to get a leg-focused workout in without having to go to the gym or buy any new equipment. These three no equipment needed exercises for strong legs will have you feeling the burn in no time and will work your whole leg muscles.
Side lunges will work your quads, glutes, and hamstrings. Stand with your feet shoulder-width apart, then take one leg back and sink down into a lunge position. After you’ve reached the lowest point in your lunge, raise upward back to a standing position. If you’re looking to make this exercise a little more challenging, you can kick your leg at the front and then point it while ending the repetitions.
You can complete this exercise with a weighted object or even use it in conjunction with a box or chair to increase the difficulty of the movement and challenge yourself further. This is a great leg exercise to do with your friends as it requires a partner and it can be fun.
The Nordic hamstring curl is an excellent exercise to do for your hamstrings and glutes. The most common mistake made by runners is having very strong quadricep muscles and weak hamstrings. This exercise will help to balance out your leg musculature and improve your running performance and decrease the likelihood of injuries.
Although cycling is a fantastic workout for the legs, it can cause the leg muscles to adapt and reach a plateau after a while. This is why cycling coaches often recommend additional leg strengthening exercises to enhance their training sessions and improve overall performance. These 3 no equipment needed exercises for strong legs will help you develop the leg muscles you need to be a better cyclist. They will improve your short, explosive efforts as well as your capacity to ride for longer distances and periods of time. They will also increase your resilience to the rigours of cycling and lower the risk of injury. So if you’re serious about your cycling, try adding these bodyweight exercises to your weekly routine.
Milena Estêvão is a YouTuber passionate about sharing her experiences (challenges, successes and motivations) in the fitness activities she is involved in.
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