Bodyweight exercises for the legs present some of the most effective techniques for toning and building strength. The following exercises may be performed with or without further resistance such as a dumbbell or a kettlebell, as they can lead to great results either way.
1.Squats – For a bodyweight squat, stand with the feet hip distance apart and hands at sides. Put the weight in the heels and lower down as though sitting in a chair, while bringing the arms out in front of the body. You will power up through the quads in order to return to the standing position, and the repeat. If you are using weights, keep your arms at your sides throughout the squat.
2. One legged squats – Shift your weight to your right leg and lift your left leg off the ground in front of you. Lower into a squat and return to standing while still keeping the left leg lifted. Perform your desired number of reps on one side, before switching legs. The process for using weights is the same as the regular squat.
3. One leg dead lifts – Stand with your weight balanced on your right led, and lift your left leg straight out behind you. Hinging from the hips, you will bend forwards and touch the ground, keeping the chest lifted, and then return to the starting position. Complete a full set of reps before switching legs.
4. Leg push – Lie on your back and stabilize yourself with your arms to the sides. Lift your legs up and then bend the knees to 90 degrees. If you are sing a weight, place it between your feet and firmly grip it between the arches. Straighten your legs by pushing them out and away from the body on a horizontal plane, and then come back to the start position.
5. Double leg lift – Assume the same starting position as the leg push, and follow the same holding stance if you are using a weight. From here, keep the hips stable, and slowly straighten the legs by lifting them to almost vertical. Return to start to complete one rep.