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weight training
muscular endurance
leg exercises
leg workouts
leg power
plyometric
fit body
healthy person
end result
What Are The Best Leg Exercises Using Body Weight Training?
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What Are the Best Leg Exercises Using Body Weight Training?

Body weight training for the legs.

Work the legs. Burn the fat. Strong legs are the foundation of a fit body.

Can you build strong legs using body weight training? Absolutely.

Leg training will be comprised of squatting, jumping, lunging, crawling and sprinting. There are many large muscles in the legs and butt that control these movements. The end result is that leg training is very exhausting and leg workouts burn calories. Work the legs. Burn the fat.

What are the best body weight training leg exercises?

Get primitive and squat

  • Squatting is tried and true. A complex move requiring mobility, balance and strength, the squat should be done frequently. A healthy person, no matter what their age, should be able to squat fully to the ground and maintain the position comfortably. And many people just can’t because they stopped squatting down. Work the squat.
  • Jumping is king. Jumping is like squatting with a pop. Jumping starts with a squatting compression, adds an explosive plyometric jump and ends with a second compression. All three movements engage different parts of the leg. You can jump up on things like benches or rocks. You jump down from things. You can jump horizontally from one space to another. You can jump off two feet or jump off a single foot. Iso lateral jumping (jumping off one foot and landing on one foot) is an excellent tool to build explosive leg power and improve balance.

  • Lunging builds muscular endurance and improves balance. Standard lunges, Bulgarian Split Squats and single leg Pistols are all good finishing moves to really pump the blood at the end of a leg day. Try lunge walking up a set of bleachers to really burn the quads.
  • Animal movements work

    Crawling is an underused workout but highly effective. The bear crawl will work the legs, shoulders and core all at once. Keep the hips low so the legs remain compressed under your body. The back should be flat and about parallel to the ground. Crawl frontwards, backwards and up a hill. The Duck Walk is a another great leg burning, crawling type movement. Start standing tall and walk forward normally. Pretend you are walking into a cave with the ceiling getting lower and lower. You gradually start to crouch down while continuing to walk forward. Crouch all the way into the Duck Walk position and waddle along for a while. Then gradually start to rise up as you leave the other end of the cave. Crawling works. Duck Walking works.

Go fast for power

  • Sprinting builds powerful legs and explosive power. Sprinting is a power and strength sport while distance running is an endurance sport. You cannot find an elite sprinter, man or woman, who doesn’t have a powerful, muscular physique. Add sprints to your workout carefully. Don’t go 100% on the first day. Work into your sprinting speed. Try 50% of max effort initially and work up from there. The hamstrings have to be pliable to absorb all out sprinting without injury. Take your time. Sprinting is also a great exercise to superset with other leg movements. Try plyometric jumping followed by 40 to 50 yard sprints to really blast both the legs and aerobic capacity.

Maximize your body weight training leg workouts by performing complex, multi joint movements like the squat and plyometric jump. Don’t forget your crawling workouts and make sure you sprint at least once a week. Train the legs. Burn the fat.


Street Talk

Another good one!

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  about 9 years ago
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