The Bodyweight Workout To Build Strong Legs

Leg exercise is often associated with heavy barbell squats and leg presses stacked the brim with plates. But yes, that’s one way to train your legs, however, there's another way to work your lower body that’s sure to transfer into athleticism: Workout to builds strong legs.

Why It’s Workout To Builds Strong Legs

It’s simple to playing with angles or using only one leg, then you’ll be able to give your quads also hips and calves the stimulus to grow while taking off hundreds of pounds of stress on your spine and joints. You’ll also get the added benefit of learning to control your body through space, increasing your mobility, and improving your coordination.

Directions Bodyweight Workout

Substitute your current leg routine with this program. Alternate between Workout A and B and for maximum benefits, do three strong leg workouts per week (with a day of rest in between).

Follow the pace of bodyweight workout. Example: if it says 3sec down, 3sec up, do three bloody seconds down and three bloody seconds up. Remember, don’t shortchange the time; this creates a huge stimulus for growth because of the (time under tension).

WORKOUT PLAN-A

Step (A1): Single-Leg Box Squats

Sets: 5 sets
Reps: 12 reps each
Rest: 30 seconds

Step (B1): TRX SHELCs

Sets: 5
Reps: 10
Rest: 30 seconds

Set the TRX handles to a mid-calf height. Slouch on your back with your heels in the TRX foot cradles. Start by squeezing your glutes and extending your hips. After, curve your feet underneath your knees while keeping your hips extended and maintaining a straight line from your shoulders to your knees. However, one thing remembers, every inch you curve your feet is another inch your hips need to rise.

Step (C1): King Squats (3 seconds down, 3 seconds up)

Sets: 3
Reps: 8
Rest: 30 seconds

From a standing position, bend one knee with your foot behind you. Squat your leg that’s on the ground until you can tap your bent knee on the ground. Focus on sitting back and keeping the bodyweight on your heel. Lift your arms forward as you move down. However, to make it easier, put a short pad on the ground that your bent knee can strike instead of going all the way to the ground.

Step (C2): Alternating Split Squat Jumps

Sets: 3
Reps: 10
Rest: 30 seconds

Step (C3): Single-Leg SHELCs (eccentric)

Sets: 3
Reps: 8
Rest: 30

WORKOUT PLAN-B

Step (A1): TRX Assisted Pistol Squats

Sets: 4
Reps: 15
Rest: 60 seconds

Use Grab TRX straps; lift one leg straight in front of you and squat along on the other leg. Keep your weight on your heel and sit back as you move down. Use the TRX straps to give you support as your inferior yourself. Bodyweight workout to make it hard, use less tension on the straps, however, to make it easier, use more tension on the straps.

Step (B1): Glute Ham Raise

Sets: 4
Reps: 10
Rest: 30 seconds

Step (C1): Hip-Thigh Extension

Sets: 4
Reps: 12
Rest: 30 seconds

Step (C2): Prisoner Squat Isometric

Sets: 4
Duration: Hold for 45 seconds.

Step (C3): Bulgarian Split Squat Jumps

Sets: 4
Reps: 8 (each side)
Rest: 30 seconds

Step (D1): TRX Jump Squats

Sets: 5
Duration: 15 seconds
Rest: 15 seconds