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Sam Coleman, co-founder of SET FOR SET, presents 26 bodyweight leg exercises that you can do anywhere.
These leg exercises without weights will help you build explosive power, strength, muscle, endurance, and balance & coordination.
Muscles targeted:
Together, these bodyweight leg exercises will target your glutes, hips, hamstrings, quads, and calves.
The video starts with an intro and bodyweight warm up for legs, then the compilation of bodyweight leg exercises begins (with angles from the front and side so you can check form).
26 BODYWEIGHT LEG EXERCISES (WITH TIMESTAMPS):
1. Squat (2:33)
2. Sumo Squat (2:48)
3. Split Squat (3:09)
4. Curtsy Lunge (3:29)
5. Front Lunge (3:54)
6. Reverse Lunge (4:17)
7. Hindu Squat (4:40)
8. Bulgarian Split Squat (5:09)
9. Box Jump (5:32)
10. One Leg Box Jump (5:55)
11. Jump Squat (6:10)
12. Jumping Lunges (6:27)
13. Lateral Lunge (6:48)
14. Plie Calf Raise (7:12)
15. Calf Raises (7:41)
16. Calf Jumps (…...more
Sam Coleman, co-founder of SET FOR SET, presents 26 bodyweight leg exercises that you can do anywhere.
These leg exercises without weights will help you build explosive power, strength, muscle, endurance, and balance & coordination.
Muscles targeted:
Together, these bodyweight leg exercises will target your glutes, hips, hamstrings, quads, and calves.
The video starts with an intro and bodyweight warm up for legs, then the compilation of bodyweight leg exercises begins (with angles from the front and side so you can check form).
26 BODYWEIGHT LEG EXERCISES (WITH TIMESTAMPS):
1. Squat (2:33)
2. Sumo Squat (2:48)
3. Split Squat (3:09)
4. Curtsy Lunge (3:29)
5. Front Lunge (3:54)
6. Reverse Lunge (4:17)
7. Hindu Squat (4:40)
8. Bulgarian Split Squat (5:09)
9. Box Jump (5:32)
10. One Leg Box Jump (5:55)
11. Jump Squat (6:10)
12. Jumping Lunges (6:27)
13. Lateral Lunge (6:48)
14. Plie Calf Raise (7:12)
15. Calf Raises (7:41)
16. Calf Jumps (8:12)
17. Skaters (8:26)
18. Glute Bridge (8:41)
19. Glute Bridge with March (9:06)
20. Supine Walk-Outs (9:24)
21. Hip Abduction (9:52)
22. Hip Extension (10:07)
23. Single Leg Hip Thrust (10:35)
24. Elevated Hip Thrust (10:51)
25. Hip Hinge (11:06)
26. In and Out Squat Jump (11:22)
WHO SHOULD DO BODYWEIGHT LEG EXERCISES AND WORKOUTS?
Even if you train with weights, you will want to implement these bodyweight leg exercises into your training, as they will hit and train your muscles in a different way, helping you improve your athletic capabilities. If you want all-around fitness, bodyweight training is a must.
And if you don't have access to a gym/free weights or you simply prefer training with a safer approach, these bodyweight leg exercises are enough to get a fantastic leg workout in, week in and week out. And this applies to beginners and advanced trainees. You simply need to know how to structure your workout...
SAMPLE LEG WORKOUT FOR BEGINNERS:
4-5 rounds (20-30 seconds rest in-between each exercise):
Squats x 20 reps
Glute Bridge x 10 reps (3-5 second pause at top)
Curtsy Lunge x 20 reps (10 each side)
Calf Raises x 20 reps
Split Squat x 15 reps (each side)
SAMPLE LEG WORKOUT FOR MORE ADVANCED TRAINEES:
1. 3 rounds (no rest between exercises)
Squat Jumps x 20 reps
Elevated Hip Thrusts x 15 reps
Jumping Lunges x 20 reps (10 each side)
Hip Hinge x 15 reps (each side)
Rest 1-2 mins
2. 3 rounds (no rest between exercises)
In and Out Squat Jumps x 20 reps
Box Jumps x 15 reps
Supine Walk-Outs x 8-10
Skaters x 20 reps (10 to each side)
Rest 1-2 mins
3. Hindu Squats x 100 reps
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Let us know if you have questions about the exercises or creating leg workouts without weights, we are always here to help.
https://www.setforset.com/
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Workout Music by Groove Bakery
Music: http://www.goovebakery.com
Creative Commons — Attribution 4.0 Unported — CC BY 4.0
http://creativecommons.org/…...more