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38 Lower-Body, No-Equipment Exercises to Strengthen Your Legs

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It might seem like you need machines, resistance bands, and dumbbells to get in a good lower-body workout that’ll really strengthen and sculpt your legs. Equipment can be useful, sure, but it’s definitely not necessary to work your thighs, calves, and butt. A handful of effective bodyweight exercises can make a big difference when it comes to strengthening your lower body, especially if you’re working out at home or away from the gym.

Ahead, we’ve rounded up 38 leg and lower-body exercises that will have your muscles shaking, no equipment required. With these moves, you’ll be targeting your:

  • Glutes
  • Quadriceps
  • Hamstrings
  • Calves

What makes these lower-body moves so good? A few reasons. Exercises that target the large muscle groups in your legs and butt are actually very effective for weight loss, if that’s your goal; these muscles are some of the biggest in your body, which means they burn a lot of calories when in use. This can also have a positive effect on your metabolism, especially when you really start to build muscle in your lower body. If building muscle is your goal, you may want to consider working out with weights as well, but bodyweight moves are a good place to start for beginners or if you want to activate your muscles before starting a weighted strength workout.

Check out the full list of exercises ahead, then keep reading to learn how to do each move.

Lower-Body Exercises

– Additional reporting by Maggie Ryan

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