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workout / August 03, 2016

Take This Leg Workout Anywhere

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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!


Legs

1. Wall Sit

Wall_Sit_squat_F_WorkoutLabs.png

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

Bodyweight_Squat1.png

 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

Bodyweight_Walking_Lunge1.png

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

Step_up_with_Knee_Raise-1.png

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

Bodyweight_Calf_Raises_F_WorkoutLabs.png

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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Lisa

Written by Lisa

Coming from being a professional dancer, I transitioned into fitness because I couldn't stay still! In addition to partner management at MoveUSA, I teach fitness classes throughout NYC and spend my time eating, sleeping and breathing fitness! When not thinking about fitness, I'm taking a business course at FIT NYC. What keeps me motivated? Wanting to live the healthiest life possible and de-stress the natural way ;)

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