Here's a simple yet effective zero equipment lower body workout that you can do to strengthen your legs:
Bodyweight Squats: – Stand with your feet shoulder-width apart, toes pointing slightly outward. – Engage your core and keep your chest up as you lower your hips back and down as if you're sitting into a chair. – Lower down until your thighs are parallel to the ground or as far as comfortable. – Push through your heels to return to the starting position. – Aim for 3 sets of 12-15 repetitions.
Reverse Lunges: – Stand tall with your feet hip-width apart. – Take a step backward with your right foot, lowering your body until both knees are bent at a 90-degree angle. – Push through your left heel to return to the starting position. – Repeat on the other side, alternating legs for each repetition. – Aim for 3 sets of 10-12 repetitions on each leg.
Single-Leg Romanian Deadlifts: – Stand on your left leg with a slight bend in the knee and your right foot lifted off the ground slightly behind you. – Keeping your back straight, hinge at the hips and lower your torso forward while extending your right leg behind you.
– Lower until your torso is parallel to the ground or as far as comfortable while maintaining balance. – Engage your left glute and hamstring to return to the starting position. – Repeat on the other leg, alternating legs for each repetition. – Aim for 3 sets of 10-12 repetitions on each leg.
Glute Bridges: – Lie on your back with your knees bent and feet flat on the ground, hip-width apart. – Engage your core and squeeze your glutes as you lift your hips up towards the ceiling. – Pause at the top of the movement, then lower your hips back down to the ground. – Aim for 3 sets of 15-20 repetitions.
Calf Raises: – Stand with your feet hip-width apart, hands on your hips or lightly resting on a wall for balance. – Rise up onto the balls of your feet, lifting your heels as high as possible. – Lower your heels back down to the ground. – Aim for 3 sets of 20-25 repetitions.
Perform this workout 2-3 times per week, allowing at least one day of rest between sessions to allow your muscles to recover and grow stronger. As you become more comfortable with the exercises, you can increase the number of sets, repetitions, or difficulty to continue challenging your lower body muscles.
View for more updates