6 Bodyweight Leg Exercises - AT-HOME WORKOUT
There are tons of great exercises that you can do purely with bodyweight and in this video, I give 6 great exercises that can be implemented into your workouts or just put together as one workout itself.
First are jump squats. These are a great exercise for all muscles in your legs and better than regular squats due to the explosiveness of the jump. Make sure when doing this you are in proper squat stance with your feet shoulder width, toes slightly pointed outward, sit back on your heels and drive through them from the bottom of the squat. Also, make sure you are not letting your knees bend inward at any part of the movement as this can cause serious knee injuries.
Second are low cossack lunges. These are great for inner legs and hamstrings. You want to make sure your feet are wide enough apart so that when you lunge down to one side, you are not putting too much pressure on your knee. Also, make sure you are keeping most of your weight on your heels and getting a deep stretch in the muscles on the back of your legs.
Third are front-to-back lunges. These are a great exercise to work all areas of your leg. You want to make sure that you are keeping your shoulders above your hips and not bending too much in your lower back and you also want to make sure that when you step forward or back, that when you're at the bottom of the lunge, your knees stop at a 90 degree angle.
Fourth are single leg glute bridge holds. These are a great exercise to target the butt and hamstrings. You want to make sure that you are putting emphasis on squeezing your glutes the ENTIRE TIME and driving through your heels. Then thrust your hips up as high as you can and continue thrusting as high as you can for 5 seconds. Do not lose ANY tension at the top.. Then lower your butt back down and go into the next rep before your butt actually touches the ground.
Fifth are heel sliders. These are an awesome exercise for hamstrings. You will need to be on a hard floor or have carpet sliders if you're on carpet. When doing this exercise you need to make sure you are constantly keeping your hips thrusted up and your butt always off the ground as you straight and bend your knees. Really focus on the mind/ muscle connection with your hamstrings as you put your weight into your heels.
Try these out and let me know what you think!