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Hey there, fitness enthusiasts! We’ve got something special lined up for you today. Get ready to take your leg workouts to a whole new level with some phenomenal bodyweight exercises. These exercises are not only effective, but they also require no equipment, making them perfect for those who prefer to train at home or on the go. Let’s dive right in!
Bodyweight Leg Workout | Bodyweight Leg Exercises | ATHLEAN-X
First up, we have an incredible leg workout from ATHLEAN-X. Their expertise in the field of fitness is renowned, and this workout is no exception. Prepare to feel the burn!
Top 10 Best Bodyweight Exercises You’re Not Doing
Next, we have a treasure trove of bodyweight exercises that you may not have tried before. These gems come from the expert trainers at Transform Personal Training, who know a thing or two about crafting effective workouts.
Now, let’s take a closer look at each of these fantastic workouts.
Bodyweight Leg Workout
If you’re looking to sculpt lean and strong legs, ATHLEAN-X has you covered. This bodyweight leg workout is designed to target all the major leg muscles, including your quads, hamstrings, glutes, and calves.
Start with a dynamic warm-up to get your muscles ready for action. Next, dive into these three powerful exercises:
- Lunges: Take a big step forward, keeping your front knee directly above your ankle. Lower your body until your back knee nearly touches the ground, then push through your front heel to return to the starting position. Alternate legs and aim for 12-15 reps on each side.
- Squats: Stand with your feet shoulder-width apart and toes slightly turned out. Bend your knees and lower your body until your thighs are parallel to the ground. Drive through your heels to rise back up. Perform 15-20 reps for a killer burn.
- Calf Raises: Find a raised platform or step. Stand with your heels hanging off the edge and rise up onto your toes, focusing on squeezing your calves at the top. Lower back down and repeat for 15-20 reps.
Perform these exercises in a circuit fashion, completing 3-4 rounds with minimal rest in between. You’ll be amazed at how quickly your leg muscles will start to feel the burn!
Top 10 Best Bodyweight Exercises
If you’re ready to spice up your bodyweight routine, you have to try these top 10 exercises. They’re guaranteed to challenge your muscles in all the right ways.
Here are just a few of our favorites:
- Bulgarian Split Squats: Stand a few feet in front of a bench or step. Place the top of one foot on the elevated surface behind you. Bend your front knee, keeping it aligned with your ankle, and lower your body until your back knee almost touches the ground. Perform 10-12 reps on each side.
- Single-Leg Deadlifts: Stand with your feet hip-width apart and knees slightly bent. Hinge forward at your hips, extending one leg straight behind you while lowering your upper body. Return to the starting position and switch legs. Aim for 10-12 reps per side.
- Plank Jacks: Begin in a high plank position with your hands directly under your shoulders. Jump your feet wide, then quickly return them to the starting position. Repeat for 15-20 seconds to get your heart rate up.
There you have it, folks – a tantalizing taste of what bodyweight leg exercises can offer. Whether you try the ATHLEAN-X leg workout or incorporate the top 10 exercises into your routine, your legs will thank you!
Remember, you don’t always need fancy gym equipment to get an incredible workout. These bodyweight exercises prove that all you need is a little creativity and a lot of determination. So, lace up your shoes, find some open space, and let the gains begin!
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