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Leg Workouts Without Weights


Working on the legs can be more difficult than you think. The workouts are often confused regarding the number of reps, the weight used, or the speed, and they end up working on other body parts other than the legs. Thus, they require way more concentration and going by the line of the exercises just as they are indicated. 

When someone is just decided to work on their legs, and they get a little too obsessed, they tend to use way more weight than they should, which forces your body to make unnecessary and unhealthy efforts. Fortunately, you won’t have to worry about that with these leg workouts without weights we’ll show you. 


Key Takeaways

  • Leg workouts without weights can be effective in shaping and strengthening your legs. You don't necessarily need to go to the gym or use heavy weights to work on your legs. Bodyweight exercises can be just as effective.
  • Squat jumps are a great exercise for burning fat and calories while also working on your glutes, abs, and overall sport capacity. Side lunges improve stability and mobility, and box squat jumps enhance leg power and muscle tone.
  • Lower body lunges improve balance, coordination, and stability while targeting your lower body muscles. Single-leg hip raises not only work on your legs but also engage your hamstrings, glutes, and core. Remember to stretch before and after leg workouts to prevent cramps and discomfort.


Leg Workouts Without Weights

There are two myths about leg workouts, one that says that you can just work legs at the gym or specific training classes, which is absolutely false because you can literally just do some searching, and you will find tons of options.

The second myth says that the only way you can shape out and work on your legs properly is by doing it with a lot of weight which, of course, is also false. You can shape your legs even in a healthier way with just your own body weight.

Squat Jump

These are excellent fat and calorie burners, not just on the legs but all your concentrated fat. Your glutes and abs also get some love while it works on your sport capacity, you mobility, your balance and your overall health.

The starting position is to stand straight on the floor, with your legs hip-width apart. We suggest your engage your core and your arms to keep the balance and the continuity of the movement. Then, squat until your thighs are parallel to the floor, do a small pause so you can feel the sides of your glutes extending, and jump as high as you can.

When you go down again, make sure to fall into the same starting position, and hold the squat for 2-3 seconds and repeat the movement. Do this for 1 or 2 minutes or reps of 30. 

Side Lunge

This exercise is a total hit to improve your overall stability. But it also improves your mobility, and it’s very good to keep your mobility range nice and complete. To begin, stand on the floor and separate your legs this twice shoulder width apart.

Starting on one side, keep you left legs straight and bring your hips and your body towards the right side. Lower your knee and your whole body until your thigh is parallel to the floor. Keep that position for 3 whole seconds. Both your feet must remain flat on the floor during all the exercise. Then, repeat the movement with the other leg. Do this for around 1 minute 30 seconds. 

Box Squat Jumps

This one works on the power of your legs. It is the perfect harmonic relationship between the core and the legs, the core also gets some workout and it is necessary to keep it engaged so the exercise works well. It also improves your muscle tone and strength.

For this one, you’re going to need a steady surface that wont fall down with your bodyweight, something like a chair or anything similar will be fine. Start by standing on top of the surface, and do a squat position. You’re going to jump backwards also into a squat position, but this time you should increase the distance between your legs.

Keep the squat position for 2 seconds, and carefully of falling down, jump on top of the surface again in a squat position. Repeat this movement for 2 minutes. 

Lower Body Lunge

This highly improves your balance, coordination, and stability, and works on almost all your lower body. Its specific characteristic is that is unilateral but it still makes for a harmonized exercises. Moreover, this lunge also works on shape and fat burning if necessary.

Stand straight on the floor, with your legs hip width apart. Start with your hands on your hips to maintain balance, then with your right leg give a big step forwards bend your knee enough that your thigh is parallel to the floor and with the other leg follow the movement but bend that leg downwards, so your knee touches the floor.

Then, alternate and do the same with the other leg. We suggest you start this movement on slower pace and while you start feeling confident your increase the speed, but don’t forget that quality is better than quantity. Do this for 1 minute. 

Single-Leg Hip Raise

Other than just working on your legs, this also works on your hamstrings, glutes and core, improving your body strength, your training performance and ability. For starters, lie on the floor with your back straight, hands out to the side and your palms flat on the floor.

With your left knee bent and your right leg flat on the floor, bring the left one up so both thighs are parallel one to the other. To start the movement, with the glute of the leg that is bent and your hips, impulse your body upwards while still keeping the other leg extended in the air.

Keep the position for 3 seconds engaging your core and slowly return to the starting position. Alternate both sides and repeat for 2 minutes. 

You can do this circuit up to 3 times on one workout so you can slowly modify your daily workout along with other type of exercises and hit every inch of your body. 

It is important to remember that for any type of workout in general, it is necessary to stretch out. But, specifically if your going to work on legs, stretching out is mandatory 100 percent. It is very common to have cramps or some weird pains if you don’t stretch. 

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