Legs Exercises Using Bodyweight Training
Here are some leg exercises using the bodyweight training method, and these exercises will have more emphasis on the back muscles of your legs:
- Hamstrings and
- Buttocks
The exercises below might look ineffective to you from first glance! On the contrary, they are effective in training your lower body. Just give them a try. Follow the instructions closely, and be consistent to utilize them to the fullest. Please note that some of the bodyweight training of legs exercises are not illustrated with pictures; but there are written instructions, and they are fairly self-explanatory on how to exercise them.
Supine Bridge Exercise (modified or beginner level)
1. Lie down on your back with knees bent and feet or heels on the floor
2. Arms relaxed to your sides, palms facing up
3. Lift your body off the floor as high as you can go by using the thighs (back muscles of your legs) and squeeze the butt at the same time
4. Don’t use your hands for the lift only your butt and thigh muscles.
5. Lower your butt to touch the floor for a second then repeat step 3
Supine Bridge Exercise (intermediate level)
To make this exercise more challenging, simply place your feet on an elevated object from 6-14 inches, examples:
Stool
2-3 thick stacked books
Sofa
Chair
Ottoman
Bed
Bench
Supine Bridge Exercise (advanced level)
And if you want to make this exercise even harder than it is now, every time you lift your body to the top position, pause for 2-4 seconds.
Leg Raises Exercise (All levels)
Like a horse pose, your hands under the shoulders and knees under the hips
Extend one leg straight (let’s say the left leg)
Next, squeeeeze* your hamstring muscles by bending the left knee and bringing the left heel towards your butt…
Followed by raising* the bent left leg towards the ceiling. Then bring the leg to the start position
Things to focus on:
1. During bending your left knee, imagine someone is pulling your heel to the opposite direction and you’re resisting by bending your knee and bringing your heel as close as possible to your butt.
And that’s how you can really exert power and tension from your thigh muscle fibers and make them GROW.
Word of caution
When you exert tension in your thigh muscles (especially the hamstring group muscles) start gradually and don’t squeeze the muscles too hard.
Many of us have tight hamstrings (because of our sedentary lifestyle) and squeezing too hard too soon can give you a cramp feeling, so take your time. And make sure you stretch them too, but you do that anyhow, right.
Know Your Muscle Building Exercises – The Legs
Part of this analysis should include an assessment of the core exercises that make up your bodybuilding training program. In this article we’ll look at the leg exercises.
Importance of Leg training
They noted that high-volume, moderate-to-high-intensity weight training, using short rest intervals and stressing a large muscle mass, multiple joint exercises.
25 Different Leg Exercises
Last blog I talked about challenging your legs and getting the most out of the strongest muscles in your body. This blog I’m providing you a list of 25 great leg exercises.
|
Mail this post
One Response 
Leave a Reply 
[...] a daily record of exercises. This record helps you to review the results of particular exercise. You record should contain [...]