Bodyweight Exercises To Make The Most Out Of Leg Day

Leg day is one of the most important days in any workout routine, unfortunately, it is the most over looked or avoided one as well. Working out the legs through compound movements (squats etc.) not only increase testosterone levels but also helps release a growth hormone which results in more gains and greater strength. However, as stated before, without proper diet, and a proper routine, it’s unlikely you’ll see any significant changes.

1.  Close-Stance Squats

It is pretty much like an ordinary squat, except your feet are less wide apart than the usual form. This exercise hits most muscles in the lower body but it’s greatest effect is on the quads and the outer side of the thigh muscles. Remember, since you’re using body weight only you have to make this exercise as difficult and as effective as possible by increasing the ‘time under tension’. Do this by slowing down the pace of repetitions and spending a greater amount of time in the position where your muscles are under the most amount of stress.  

2. Split Jump or Jumping Lunges

Split jumps are not only a great exercise to build muscle, it is a very good exercise for cardio as well. It even improves your stability, and balance as you’ll be challenging the core and hips (they help in rotational movement) along with the glutes, quads and hamstrings. You can increase the difficulty level as you go on by attempting to jump higher or going even lower when at the bottom of the position of the exercise.

3. Pistol Squats or One-Legged Squat

One legged squats are probably one of the hardest body weight exercises out there. Not only because you have to lift most of your whole bodyweight on one leg, but also try and maintain your balance while doing so. If you’ve never done this exercise before you will need assistance at first (by holding on to something) but as you keep doing it you’ll be able to do it without help in no time. It is a really important bodyweight leg exercise and it really does help grow stronger and bigger muscles. Not to mention it also puts a great amount of toll on the core muscles. As to why it is called a ‘pistol squat’ is because your body is shaped like a pistol at the bottom of the movement.

What exercises do you use to tone and build leg muscle? Comment below!