Firstly thank you very much for a lot of views and clicks to my last week’s article “ Train the biggest muscle of your body “ that talks about the complex anatomy of the lower portion of the body called “Legs”.
Now let’s talk about how to train the largest muscle of the body, but before that let’s quickly discuss the challenges and excuses that people have when it comes to training the legs.
Challenges and Excuses :
By this time you all know that legs are the main pillars that give your body a structure or posture and legs are the ones that hold your entire bodyweight that makes them mandatory to train and most of the time people have challenges to train them like
- They don’t know the right techniques
-End up in inquiries with improper form
- Thinking it needs different types of equipment to train
- Need a trainer to train them properly
- how to train my legs post-surgery or age-related issues ( Knee joints )
Adding to these challenges the major excuses what people have is they think it’s good to train the upper body and forget training the legs and the reason is
- Your upper body develops quickly than your lower body
- it takes time to build the legs due to its complex anatomy
They feel comfortable training the upper part of the body and neglects the lower part ( legs ) to train to result in uneven body posture.
But, let’s change this perception and make leg day a loveable day by making it a simple and easy workout session.
So as I always say that if you want to train any part of your body it is always important
-to know/understand that part better
-know your pace — don’t imitate others and get into trouble — slow and steady is the key.
-the right tool like the best shoes if needed
- most important your mindset makes it feel better.
-Warm up the part of the body you want to train- avoid injuries
Ok, as we have seen that legs are made upon 4 major muscles such as QUADS, HAMSTRING, GLUTES, and CALVES.
let’s also see the best bodyweight workouts the address these 4 muscles together.
Bodyweight workouts for QUADS :
Since our idea is to make the workout simple and more exciting, I’m going to share some simple workouts that you can perform at home or simple leg workouts at home, and absolutely with no equipment. the best results from these workouts may take time but if you want to see the faster results then follow these 2 simple step
1) Increase the number of repetitions
2) add some additional weight — not particularly the dumbbells you can pick up anything at home that you feel but weight in your hands.
Having said that the workouts mentioned below will be the best bodyweight leg exercises for beginners.
1. Single-leg squat
First up is a superior exercise (single-leg squat) that is a must if your goal is to maximize leg development using only your bodyweight. It allows for much more overload than a basic, two-legged squat. And it does require balance if you choose to not do an assisted variation. This is fine and optimal for improving balance and stabilization.
However, if you don’t want to have to worry about balancing, then you can lightly grip a sturdy object for assistance. This is also better for being able to squat through the heel (better for the knees) since you can place your working leg out a little further forward if you hold onto something
Bulgarian split squat
The Bulgarian split squat is a great movement for isolating one leg. It’s also one of the single-leg exercises we recommend loading up with extra weight when/if and if you do have access to free weights. We also suggest practicing this exercise with no extra weight at first since it requires balance.
If you have a hard time balancing at first, have something next to you for light assistance.
The lunge is probably the most optimal single-leg lower body exercise that allows you to maintain balance while doing it. That’s because both feet are on the floor. It develops the entire leg and is especially effective for training the glutes or butt. There are so many great variations of the lunge and this is the most basic.
Now let’s target the hamstrings.
Bodyweight Hamstring Exercises
1. Good Mornings :
Bodyweight good mornings are an excellent exercise for beginners to start working the hamstrings and posterior tail. While it might look like this exercise only works your lower back, when done correctly it actually works the entire posterior and deeply engages the core and hamstrings.
Natural Leg Curls
Natural leg curls are a great way to work your hamstrings prefer using your bodyweight
You can do these using a bench or box, at home. You’ll feel the burn from these deep in your hamstrings and glutes due to the elevation of your feet.
Romanian deadlifts are an awesome exercise for targeting the entire posterior chain, so you get a nice glute lift along with your sculpted hamstrings. As a bonus, Romanian deadlifts work to strengthen your core as you bend over.
The form on this one can get tricky, so try to position yourself near a mirror so you can make sure you’re doing it right. Be sure to always keep your chest lifted and avoid rounding your back throughout the movement.
Let’s work on the glutes now
The glute bridge is a great exercise to develop the backside of your entire lower body, helping you sculpt lean hamstrings and lifted booty.
Lie faceup with knees bent and feet hip-width apart. Place hands on the floor directly under your shoulders, fingers facing away from your body. Squeeze glutes and lift hips into a tabletop position.
Chair squat jump
You’ll need a chair or bench for this move. Sit on a chair with your back straight and feet hip-width apart. Using your glutes, jump straight up, making sure both feet come off the floor. Land lightly and slowly squat to sit on the chair.
Finally the calves.
By the time you reach the calves you are almost exhausted and you don’t tend to push yourself, but this last workout will make the real difference to push it harder for one last time. so to make it simple just follow 2 basic workouts to work on the calves
1 Chair squat jump
Calf raises can be performed anywhere there is an elevated surface — such as a stairwell or a curb. Include these in your bodyweight calf exercises, as demonstrate.
2) Jump Rope
Jumping rope isn’t just for kids. This activity builds muscle while providing a cardiovascular workout. Start by jumping rope with both feet for one minute. Work your way up to three minutes. Mix up your jump rope workout by trying crossovers and double passes.
Though these workouts best suits for beginners, but the same can be made as “advanced bodyweight leg exercises” all you need to do is just make them a little intense by adding additional weights or by tweaking the same exercises with some variations.
Advantages of bodyweight leg workouts :
· You’re getting some cardio & core action. Many leg exercises are compound movements, which means they engage many muscle groups.
· Strong legs = better running performance.
· Leg day helps you lose weight.
· Leg training prevents lower back pain.
· Last, but not least: toned legs are sexy
Now that you have all the workout in your platter, just pick up and start training your legs and feel that pain that makes you strong.
Let's discuss the best bodyweight exercises in the upcoming articles where we will be training another body part and the benefits of training that part.
stay tuned !!
For more information related to know in detail about the complex anatomy of legs and other full-body workouts please visit www. dhagadpraveen.com and leave your comments.