Top Lower Body Workouts Without Equipment

Filed in Muscle Building by on February 23, 2016 0 Comments

Lower Body Workouts Without Equipment


The largest muscles that you have in your body are located in your legs. For this reason, you want to work them out as hard as you can. A lot of people simply ignore their legs in favor of their upper body, and this is something that you will want to avoid.

Not only will having strong legs support you in the short term, but later in life, you are going to benefit from better balance. Most people assume that you need to have all kinds of specialized equipment in order to effectively work out your legs, however the truth is you do not need any equipment at all.

In fact, you can do plenty of effective leg exercises while using your own body weight.

Here are some examples of great lower body workouts without equipment:

1. Squat Jump

This is going to be one of the best exercises that you can do for your legs. With your feet at hip width apart, you can simply squat until your thighs are 90 degrees from the floor. At this point, you will utilize all of the energy that you have and jump as high as you possibly can. While you are jumping, you should allow your legs to bend at a 45 degree angle when you are landing. Then, you will want to pause in a deep squat for around 1 to 2 seconds and then jump again. This is going to help you gain a significant amount of muscle in your legs because your body will need to work very hard to get you as high as possible. You are going to be working your upper and lower legs with this particular exercise.

2. Walking Single Leg Straight Leg Dead lift Reach

This particular exercise might seem complicated, but it is a very easy exercise to complete. You simply need to stand with your feet shoulder width apart. Then, you will want to lift your right leg behind you with your arms hanging to the side. Be sure to keep your lower back arched and then bend to the front at your hips and effectively lower your torso until it is 90 degrees to the floor as you also reach with your opposite hand and touch the floor. Once completed, you should return to the starting position and take two steps forward and rinse and repeat with the other leg. This is going to force you to balance while you are working out your leg which is going to effectively work your core and your stabilizer muscles in your legs.

3. Side Lunge

This particular exercise is going to be good for your lower body and does not require any equipment at all. You will want to start off standing with your feet around twice shoulder width apart. Then, you should be keeping your left leg straight while you push your hips back and to the right. Then, you will want to bend your right knee and lower your body until your right thigh is completely parallel to the floor underneath. During the exercise, your feet are supposed to remain completely flat on the floor throughout the exercise. You will then want to pause for around 4 seconds and then return to the beginning position and switch sides.

4. Single Leg Hip Raise

This is another exercise that you are going to benefit from by adding it to your lower body routine. This particular exercise is a good one because it will help to build the strength within your hips. Simply start by placing your right foot on a bench with your left foot directly on the floor. In one single movement, you are going to want to jump up and switch your leg positions while you are in the air. At the bottom of the entire position, you should pause for around 2 to 3 seconds before you begin to alternate to the next leg.

As you can see, there are plenty of different exercises that you can implement into your fitness routine that do not require any kind of equipment. We have only gone over some of the best exercises that you are going to be able to implement into your routine that should effectively build up your leg muscles to a good point. Never forget to build up your lower body muscles.

They are some of the most important muscles in your entire body because they will effectively determine how much you are able to balance on a regular basis. Also, they are the biggest muscles in your entire body. Therefore, you should be able to significantly increase your muscle mass by building them up. You do not need any kind of equipment to do so as shown in the exercises above.

You can also check the video below from Melissa Bender for a great example of a 10 minute lower body cardio HIIT…

Take care 🙂

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