Blast your legs and glutes with these body weight exercises that can be done at home!
When doing a home workout body weight exercises are an easy, no fuss option. Focus on your technique, keep your reps controlled and the intensity high. Do each exercise repeatedly until your muscles fatigue and try setting your self targets for the number of reps that you can do over a certain time period. For example, 30 squat jumps in 1 minute or Wall sit for 3 minutes. Mix things up and keep it challenging.
Squat: Arguably one of the best exercises that there is. Stand with your feet shoulder width apart and your feet parallel. Slowly start to sit by bending at the hips and knees until your thighs are at least parallel to the floor, now go as low as you can. Keep your head and chest up, back in line and heels flat on the floor. Push back through the heels to return to a standing position.
Pistol Squat: This is a tricky one but very effective. Stand holding your arms straight out in front of your body, and raise one leg. Push the hips back and flex your ankle.Now lower your body while keeping your leg raised. Hold (thats the tricky bit) then return to standing. Tip: Use a chair to guide you down if your balance isn't up to scratch.
Squat Jump: Super charge the normal squat above by immediately jumping up as you raise back up and stretch your arms up above your head.
Lunge: Stand with your legs slightly apart with your hands on your hips. Now step one leg forward and slowly lower your body until your knee is almost touching the floor. Now raise back up to your starting position and repeat with the other leg. You can step backwards and out to the left or right for variations on this. :)
Lunge Jump: Start with a normal lunge as described above, but instead of returning to a standing position, jump straight upwards and then switch legs whilst in the air and land in a lunge position with the opposite leg forward.
Burpee: This will work your whole body but wont be fun! Start in a low frog position with your hands on the floor. Then kick your feet back so that you are in a push up position. Immediately return your feet back to the frog position and now leap up as high as possible. Now return to the frog position and repeat. Tip: Add a push up to your burpee for an extra muscle attack.
Calf Raise: Start in a standing position and slowly rise up on to your toes. Keep your knees straight and hold your heels off the floor, then slowly come back down.
Wall Sit: This is an exercise that you can do literally anywhere. Just find yourself a wall and slowly glide your back down it until your thighs are parallel to the ground. Your knees should be directly above your ankles and your back should be straight.