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Leg exercises can be effective without being complicated or requiring any equipment.
Numerous body-weight leg exercises can enhance your strength in daily activities and bring you closer to your fitness objectives.
Leg workouts target the primary muscle groups in your lower body, enhancing overall athletic performance and promoting lean muscle development. Additionally, lower-body exercises improve your balance, core strength, and power.
This lower-body routine includes plyometric exercises—defined by quick, explosive movements—aimed at enhancing vertical jump height, increasing long jump distance, building overall strength, and improving running speed, agility, and quickness.
How to do it: This is a superset workout (2 exercises in 1), where you'll perform two exercises back to back, followed by a 30- to 90-second rest. Do each exercise for the number of sets, reps or amount of time as listed below.
THE SUPERSETS
1-PULSE SQUAT TWIST
Start standing with your feet hip- to shoulder-width apart and your toes pointing forward or slightly angled out.
Sit your butt back and bend your knees to lower down into a half squat until your legs form 45-degree angles.
Push away from the floor as you lift up and lower down 1 to 2 inches three times to perform two pulse squats.
Then twist your hips to the right while still keeping your torso square and facing forward.
Twist your hips back to center.
Perform 2 pulse squats to start the sequence again, this time twisting your hips to the left.
Repeat for 30 seconds, alternating which way you twist your hips each time.
2-BROAD JUMPS
Stand with your feet hip-width apart.
Bend your knees into a quarter-squat and bring both arms behind you.
Swing your arms forward and quickly drive through your legs to jump forward.
Land softly with your knees bent, then stand up.
Repeat.
1-SINGLE-LEG HIP HINGE
Start standing with your feet hip-width apart, hands behind your head.
Begin to push your hips back, and at the same time lift your left leg so you're balancing on your right leg.
With a slight bend in your right leg, continue hinging at your hips, extending your left leg behind you until your upper body is parallel to the ground (or as close to parallel as you can get).
Return to an upright position.
Repeat 6 times before switching legs.
2-SINGLE-LEG LUNGE JUMP
Start at a lunge: Both knees should be bent to 90 degrees, your front (right) thigh should be parallel to the floor and your front (right) foot should be flat on the floor. Your back (left) knee should be hovering right above the floor and you should be resting on your back (left) toes with your back (left) heel elevated off the floor.
Bend your left elbow to 90 degrees and keep your right arm down at your side.
Push through your front foot and drive your back knee up to your chest, jumping as you do so to create an explosion upward.
Land back down from your jump on your standing knee.
Repeat 6 times before switching legs.
1-SKATERS LUNGE
From standing, shift your weight onto one leg and lift the opposite foot behind you.
Squat down halfway on your working leg.
Jump up and over to one side, aiming to cover as much distance as possible.
Land softly and immediately jump to the other side.
Continue alternating sides.
6-ALTERNATING LEG LIFTS
Lie on your back on the floor with your legs extended and your arms alongside your hips, palms facing the side of your body. (You can also place your hands under your glutes or lower back if you need help stabilizing your core.)
Push your lower back into the floor (or your hands, if they’re under your lower back) to help engage your core.
Lift your shoulder blade off the floor (like an ab crunch) at all times
Lift your legs 4 to 6 inches off the floor. Squeeze your abs to keep your back from arching.
Keeping your legs straight, slowly lift one leg higher, and then switch legs.
Repeat for 30 seconds, alternating legs.
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