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Fitness and motivation / June 24, 2016

How To Do A Leg Workout With Just Your Bodyweight


No gym? No problem. You can get a super effective leg workout using just your body (and some household items!) Bodyweight exercises can improve strength and flexibility and can get you fit - fast. We've given you some easy bodyweight exercises for you to create your own leg workout, check them out below!


1. Wall Sit


Image courtesy of workoutlabs.com

Here's how to do a wall sit:

  • Find a wall and stand with your back against it
  • Slide down until your legs are at a 90 degree angle and parallel to the floor. Make sure your knees aren't falling in front of your ankles
  • Hold for as long as you can - try 60 seconds
2. Squat


 Image courtesy of workoutlabs.com

Here's how to do a squat:

  • Stand in a parallel position
  • Keep your shoulders back and your spine straight
  • Begin to crouch down as if you were to sit down on a chair 
  • Make sure you draw your stomach in, keeping your back straight
  • Push your hips back and your bum out and make sure your knees don't go in front of your toes
  • Keep your weight in your heels
  • Aim to get your lower body parallel to the floor and then return to standing. Repeat 10-15 times
3. Walking Lunge


Image courtesy of workoutlabs.com

Here's how to do a walking lunge:

  • Stand with your feet shoulder width apart and your hands on your hips for stability
  • Take a controlled step forwards with your right leg
  • Lower your body until your left knee is bent at a 90 degree angle
  • Return to start position and repeat with the other leg whilst travelling forward
4. Step Up


Image courtesy of workoutlabs.com

Here's how to do a step up:

  • Find a makeshift bench or step (make sure it's stable!)
  • Step onto the surface with one foot
  • Step up and follow with the other foot until the leading leg is straight
  • Repeat with the other leg
  • Try for 10 -15 reps on each side


5. Calf Raises


Image courtesy of workoutlabs.com

Here's how to do a calf raise:
  • Find a step you can stand on the edge of
  • Make sure the balls of your feet are entirely placed on the steps with your heels hanging off the edge
  • Hold onto a wall for balance if you need to
  • Raise your heels so that you are standing on your tiptoes 
  • Hold and then lower your heels to the returning position
  • Repeat 15-20 times



So try out this easy and effective leg workout today! Quick and simple to do in the comfort of your home with just your bodyweight (and a few makeshift steps!)

Sources: Greatist.com and workoutlabs.com


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Tags: Fitness and motivation


Written by Laura

After 3 years of excess at uni took a serious toll on my waistline and wellbeing, I found that a love for strength training, HIIT and spin classes were key to keeping me healthy and happy. I'm at the forefront of finding out and creating awesome stuff about health, fitness and happiness for our Movers and when I'm not at work I love nothing more than pizza and prosecco in the sun with friends. What motivates me? Knowing that life is short...

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