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Top 8 Lower Body Bodyweight Exercises
1. Bodyweight squat-There are many variations, but the basic version is getting your hips to parallel
If you cannot squat, you probably cannot move period
High rep bodyweight squats (20+ reps) should be EASY
1. Bodyweight squat-There are many variations, but the basic version is getting your hips to parallel
If you cannot squat, you probably cannot move period
High rep bodyweight squats (20+ reps) should be EASY
2. If you cannot lunge, you're not athletic
Lunging is a critical movement ability, the ability to go from one leg to the next leg is fundamental to gait, walking, running, sprinting, jumping
Be able to lunge in all directions
Lunging is a critical movement ability, the ability to go from one leg to the next leg is fundamental to gait, walking, running, sprinting, jumping
Be able to lunge in all directions
3. Lateral Lunge
Not a "main" exercise, but useful to do; if you cannot do these, you likely have tight hips, tight adductors, and very poor movement capacity
2-3 sets, 5-10 reps
Not a "main" exercise, but useful to do; if you cannot do these, you likely have tight hips, tight adductors, and very poor movement capacity
2-3 sets, 5-10 reps
4. 45 degree hyperextension
This exercise is fantastic. Allows you train hip extension and glutes hamstrings together, and you can bias it for lower and upper back as well to train postural muscles
Done with bodyweight, aim to do sets of 30+ reps
This exercise is fantastic. Allows you train hip extension and glutes hamstrings together, and you can bias it for lower and upper back as well to train postural muscles
Done with bodyweight, aim to do sets of 30+ reps
5. Step Up
Another "basic" movement that is essential to be able to do.
People tend to cheat these by pushing off with the back leg, dont.
Can be done with light amounts of weight (heavier weights get awkward)
Another "basic" movement that is essential to be able to do.
People tend to cheat these by pushing off with the back leg, dont.
Can be done with light amounts of weight (heavier weights get awkward)
6. Nordic Leg Curl
An eccentric exercise, the amount of research is substantial: strengthens the lower hamstring, gets the knees stronger
Most people will struggle to do even 5 reps their first time
An eccentric exercise, the amount of research is substantial: strengthens the lower hamstring, gets the knees stronger
Most people will struggle to do even 5 reps their first time
7. Bodyweight Leg curl
best done with a suspension trainer, although a stability ball can also work
Start with both legs, when that becomes easy, transition to single leg
Best done for moderate to high reps (10-20 range)
best done with a suspension trainer, although a stability ball can also work
Start with both legs, when that becomes easy, transition to single leg
Best done for moderate to high reps (10-20 range)
8. Calf raises
I think these are fairly self explanatory
You can do them with both legs, with one leg, and with weight
If you have weak feet, you have weak calves by default
Moderate to high reps 10-20 range per set
I think these are fairly self explanatory
You can do them with both legs, with one leg, and with weight
If you have weak feet, you have weak calves by default
Moderate to high reps 10-20 range per set
