- 0.1 1-Standard Squats for lower body
- 0.2 2-Plie Squats for lower body
- 0.3 4-Squat Jumps
- 0.4 5-Knee Tuck Jumps
- 0.5 6-Frog Jumps
- 0.6 7-Pistol Squats
- 0.7 8-Lunges
- 0.8 9-Lunge Jumps
- 0.9 10-Wall Sits
- 0.10 11-Hip Thrusts for lower body
- 0.11 12-Side To Side Hops
- 0.12 13-Single Leg Pulses for lower body
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Really you want to konw 13 No-Equipment Exercises for a Strong Lower Body ?
The first article we talk about Upper Body, In this article we talk about Lower Body.
1-Standard Squats for lower body
The standard squat is a great exercise for your lower body. Squats tone your quads, glutes, calves, and hamstrings. Begin by placing your feet slightly wider than the width of your shoulders, stick your chest out, and put your arms out straight in front with palms facing down. Drop your butt down until your quads are parallel to the floor, which should look like you’re sitting in a chair. Finish the move by shooting back up to standing position by driving your weight through your heels. Keep your back straight to avoid putting unwanted stress on your spine.
2-Plie Squats for lower body
Plie squats are a variation of the standard squat and are sometimes also referred to as ballet squats. Assume the standard squat position, and turn your feet so they face
outward, with your toes pointing to your sides. When you lower down, your knees should be perpendicular to the ground. Engage your core to take pressure off your back, and use the balls of your feet to drive your body back to starting position. Keep your back straight and stick your chest out.
For an added challenge, try lifting one or both heels. This addition will help not only help further isolate and tone your leg muscles but will also help to improve balance and coordination.
3-Squat Pulses for lower body
For squat pulses, assume the starting squat position, and then drop yourself down. When you come back up, only come up halfway before you drop down again.
Repeating these ‘half squats’ is known as pulsing, and adds an isometric component to your squat. For best results, keep the pulses quick, completing them twice as fast as you would a standard squat.
Squat jumps add plyometrics to the standard squat. Begin by assuming the standard squat position. Then drop down and explode into a jump by driving through the balls of your feet, and swinging your arms upward to build momentum. Land softly with a slight bend in your knees to absorb the impact from the jump.
To get the most out of this move, try to make the transition from squat to jump as seamless as possible, and avoid taking long pauses.
Landing back into a squat can be challenging, which is why it’s recommended that you take your time with this move. If you find that the exercise is too taxing on your knees, modify to the standard squat.
5-Knee Tuck Jumps
The knee tuck jump contains the same components as the squat jumps discussed above. The key difference with knee tuck jumps is that they add an extra move while your body is airborne. Specifically, during the squat jump, bring your knees inwards toward your chest.
Similar to the squat jump, try to land softly on your feet with a slight bend in your knees.
This exercise helps strengthen your quadriceps, calves, glutes, and hamstrings. Begin by assuming the standard squat position, drop down, and then jump forward two to three feet while still maintaining your lowered squat stance. Make sure you’re landing softly on your feet with a bend in your knees. Stand your body back up, turn around, and repeat by jumping back in the direction you came from.
Don’t worry about jumping high, as completing a broad jump is more important in this instance.
The pistol squat is one of the most challenging exercises in this book. It is essentially a one-legged squat. Start by standing with your feet shoulder-width apart. Then slowly raise and hold one leg directly in front of you, with toes pointing to the ceiling. Keep your chest up, hips slightly bent, and back straight. Lower yourself into a squat on one leg, while the other leg stays elevated.
Properly balance yourself by engaging your core. Hold the squat for a few seconds then return back to the starting position by driving through your heel. Take your time with this move. It’s ok to move slowly and go down only a quarter or half the way. Switch to the other leg when finished.
Lunges are great for muscle toning, improving coordination, and enhancing balance. We will discuss forward and backward lunges in this section.
Begin by standing with your feet shoulder-width apart. Your back should be straight and chest out. Keep your shoulders drawn back and tighten your core. Place your hands on your hips, with your elbows out to your sides for balance. Take one step forward (either right or left leg) and simultaneously lower your hips.
The lead leg you stepped forward with should have its knee aligned with your ankle, and weight resting on the heel. When lunging forward, your back leg should remain firmly in place while being extended. Keep the weight of your back leg on your toe, lift your heel off the floor, and make sure your knee doesn’t touch the ground. Return the leg you stepped forward with back to starting position to complete the move.
For backward lunges, stand shoulder-width apart and step backward (either right or left leg). The backward lunge entails the same form components as the forward lunge.
To make this exercise more challenging, alternate between forward and backward lunges. Start standing shoulder-width apart, complete a forward lunge, return to the start position, and then complete a backwards lunge.
To modify, make your lunges smaller, without fully extending your legs.
This exercise is a variation of the standard lunge that incorporates plyometrics. Begin by standing with feet shoulder-width apart. Complete a forward lunge, with either your right or left leg. Then use your back leg to jump straight up in the air, extending both legs, and swinging your arms upward to build momentum and maintain balance. When you jump, switch the position of your legs by shifting your front leg backward and back leg forward so that you land back in a forward lunge.
Try to land softly on your feet to help better absorb the impact of the jump. To modify, complete a regular forward or backward lunge.
Walls sits are an isometric hold exercise that are great for toning your quads. Begin by leaning your back straight against a wall. Keep your feet approximately shoulder-width apart, and one to two feet away from the wall. The further away from the wall your feet are, the harder this exercise will be. Slowly slide down the wall until your quads are parallel to the floor. Your body should mimic the appearance of sitting in a chair.
Keep your knees aligned with your ankles, and make sure your weight is rested on your heels. Let your arms fall to your sides, and avoid resting them on your legs.
To make this exercise more challenging, try the single leg wall sit by extending, elevating, and holding one leg at a time.
11-Hip Thrusts for lower body
Hip thrusts work your glutes, hamstrings, and core. Start by laying down on your back, with your knees bent, feet
shoulder-width apart, and hands placed at your sides. Drive your heels into the floor and lift your hips upward, until your upper body is supported by your shoulders and neck. Make sure you keep your back straight and core engaged as you lift your hips. Hold this position for one to two seconds before dropping back down.
To make this exercise more challenging, try lifting one leg off the ground. The leg lifted should be facing straight up, so the bottom of your foot rises towards the ceiling as your hips lift off the floor.
12-Side To Side Hops
Side to side hops work your quadriceps, calves, glutes, hamstrings, and core. This exercise provides another dynamic plyometric move for your living room fitness routine. Begin by standing feet shoulder-width apart. With a slight bend in your knees, jump sideways with both feet and land softly.
Speed is key for this move, so you don’t need to jump very high or travel very far. Getting just a couple of inches off the ground and traveling one to two feet will be effective. Use your arms to build momentum by tucking in your elbows and driving them back during each jump, similar to the motion made by a downhill skier.
13-Single Leg Pulses for lower body
This exercise is great for your upper body and core, but also helps strengthen your hamstrings and glutes. Start by getting into high plank position with your feet spread shoulder-width apart. Lift and hold either your right or left leg, making sure it’s elevated just slightly higher than the leg still on the floor. Start to pulse the lifted leg by dropping and lowering it two to three inches at a time. Switch to the other leg when complete.
To modify this move, you can drop down to a high plank on one knee while still pulsing the elevated leg.
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The next article is about The Core.