Leg exercises: 5 options using your own body weight –

(UberImages/Thinkstock/Getty Images)

Best leg exercises using body weight

Weight lifting is great, but these bodyweight leg exercises are a killer lower-body workout—no equipment required.

The great advantage of this type of training is that you can do it anywhere and anytime. In addition to not having a lot of space at home to do it, this type of training helps to improve proprioception, which is the ability to recognize the spatial location of the body, its position and orientation, the strength exerted by the muscles.

By letting go of counterweight during stability exercises, you can focus on how your body moves and what you need to do to keep it stable. This type of exercise helps to understand how the body is performing the movements and where the imbalances are.

Leg exercises without equipment

How it works: To warm up, slide onto a foam roller on your quads, glutes, calves and back, then do 20 seconds of jump squats and side squats for 20 seconds. Then do each exercise for the suggested time. Perform as many rounds of the circuit as you wish.

Squat 3x6x1

– (Samantha Clayton/Disclosure)

Stand with feet slightly wider than hip-width apart and toes turned slightly outward.

While inhaling, squat down as if you were going to sit down and bend your knees to lower until your thighs are parallel or almost parallel to the floor, counting to three. Keep your chest up and avoid rounding your back during the movement.
Hold this position for the count of six. Then, exhale and tap your feet against the floor to return to the starting position.

Repeat for 45 seconds.

Squats with alternating calf raises

Work calves, stomach, thighs and glutes with a single exercise (Good Shape/GOOD SHAPE)

Stand with your feet hip-width apart. As you inhale, squat down and bend your knees into a squat.
In the squat position, keep your core engaged. Lift your left heel off the floor to work your calf. Lower and repeat the movement on the right side.

Keep alternating for 45 seconds.

Four-point hip extension

Start in a tabletop position on the floor, with your hands parallel in line with your shoulders. Knees bent and parallel, feet following the line of the hips. Lift your right knee off the floor to start.
Drive your right heel toward the ceiling, making sure to engage your core and keep your spine neutral.
Lower your right knee toward the floor without touching it.

Continue for 45 seconds. Then switch sides and repeat.

Abduction

Start in a position on all fours on the floor with your hands parallel, directly following the line of your shoulders, knees bent and also aligned with your hips. Extend your right leg back and lift it to hip height to begin.
Keeping the right leg in line with the hip, bend the right knee to bring the heel towards the right glute.
Extend your right leg back to the starting position, keeping your leg at hip height.

Continue for 45 seconds. Switch sides; repeat.

Balance and side squats

– (Pexels/Pexels)

Stand with feet together, hands crossed in front of chest.
Step to the right side with your right foot, knees and toes pointing forward. Bend your right knee and press your hips back, keeping your weight on your right heel and your right knee over your ankle.
Press into your right foot to return to standing, then drive your right knee toward your chest as you balance on your left leg.

Continue for 45 seconds. Switch sides; repeat.

squat jump

– (Leandro A. Rodrigues/)

Stand with your feet slightly wider than hip-width apart, your toes turned slightly outward, and your hands at your sides.
As you inhale, sit back on your hips and bend your knees to lower down until your thighs are parallel or nearly parallel to the floor. Keep your chest up and avoid rounding your back during the movement.
As you exhale, jump explosively, straightening your legs. She landed softly with her knees bent, lowering herself back into a squat.

Continue for 30 seconds.