Before we start I wanted to introduce you to my living room workout guide, No Equipment No Excuses. If you are interested in exactly how to work out at home and take away the stress of creating your own workout you should check it out, there are 100’s more exercises like these ones! Click here for more details.
Now to the good stuff.
Not everyone has access to a gym, and even if you do, getting there isn’t always possible. Luckily, there is a lot that you can do at home without needing any equipment whatsoever. In fact, it’s a myth that body weight exercises can’t get you the results you want. They most definitely can, there are progressions of exercises that are really hard and will make sure you get the leg workout you want.
Here are 6 exercises to do at home, without any equipment that you can start with today. Plus they have some sweet variations you can try out if the base is too easy.
This is the ultimate exercise and everyone should learn how to squat properly. Mastering this movement will ensure that you are strong for life, and as you age you won’t lose the ability to do basic movements. Not to mention it’s a great calorie burner and warm up exercise once you get the hang of it.
Start in front of a chair or table. Move backwards with your hips first and let your knees follow. Once you tip the top of the chair or table, slowly pushup yourself back up. To progress you can add a jump at the top of the squat.
This is one of my favourite exercises that I do all the time. it’s great for your legs and bum and really builds power and stability through your lower half. Place your leg behind you on a bench, table or chair. Step out far enough so that when you bend down, your knee will not be going over your foot. Lower yourself down by bending at the knee, make sure the movement is controlled. You can progress by adding weight to your back in the form of a back pack with books in it, or you can perform a jump at the top.
This is a bum builder and really important for lower body strength. There are a number of variations you can do depending on your strength. Starting on the floor with two legs in front, press up through the heels to raise your body. If you are already advanced, you can place one leg up on a bench or couch, and perform the same movement. Press up through the heel until your body is straight, control the movement and come down slowly.
Nordic Hamstring Curl
This is a very advanced hamstring exercise, so don’t perform it unless you have some some bridges and stiff leg dead lifts frequently. Put your heels under a couch so your feet are locked in. Slowly lower yourself, keeping your body straight at all times. Once you can’t lower yourself controlled anymore, let go and fall forward to the ground and catch yourself on your hands. This works your hamstrings in an eccentric manner, which means the muscle is lengthening as it contracts and it places much more stress on the fibers.
Wall Squat Calf Raise
This is a great combination exercise you can do anywhere you want, plus it burns! Get in a wall squat on the wall, with your legs around 90 degrees. Once you have that position you can start to do calf raises. Force yourself to raise your heels off the ground whilst maintaining your position on the wall.
Single Leg Dead Lift
Another great hamstring exercise that also promotes stability. Start on one leg with your knee slightly bent. You won’t bend your knees anymore during this exercise.Now move from the hips and take your body forward until you feel a stretch on your hamstring. Once you feel that pull, raise your body again, this is one repetition.
These are only 6 exercises among many that you can do at home. As you can see, you need zero equipment. If you want to check out more, then make sure you have a look at my full workout at home guide here.
Any questions or concerns just let me know!