All Leg Bodyweight Exercises

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Side to Side Jumps (leg | hip exercise)– To get that explosive power and speed, these are great.  You need to incorporate some kind of jumping into your weekly routine.  At the park, people may wonder what you are doing, but pay no mind.  The benefits are great.  Here is what you do:

• Find an open area with room to jump left and right.
• Facing one direction (forward), jump as far as you can to either side and immediately jump the opposite direction.
• Do this for about 20-50 times.

One Leg Squat (leg | butt exercise)– Here is a challenging exercise that will make you become more stable when on one leg and build incredible strength.  The first time I tried these, I kept falling because when you get to the bottom the push back up is very awkward.  I mean how many times do you put yourself through this kind of motion each day?  Not many times if any. German wrestlers would hold their hands at their sides while performing these to make the balancing more difficult.  Here is how you do them:

• Start in the standing position.
• Hold one leg out in front of you and keep it mostly straight.
• For extra balance you can hold your arms straight out in front of you or keep them at your side for more of a challenge.
• Squat down until your thigh touches your calf.
• Raise back up using only that one leg.
• This is one rep.
• Do as many as you can, starting with your weakest leg.

Wall Chair (leg workout) – My dad used to make my brother and me do this bodyweight exercise as a punishment when we fought each other.  He would make us stay there for 10 and 15 minutes at a time.  This will keep you from wanting to fight anyone any time soon. 

• You begin this exercise by standing close to a wall with your back facing it.
• Squat down and put your back against the wall while in the sitting position.
• Breath normally.
• Hold this one for as long as you can.

Bodyweight Squats/Hindu Squats (leg and lung power exercise) – These sound easy, but if you can do anywhere near 100 without stopping your first time trying them then you are incredible.  My first try I got around fifty and could not walk right for a couple of days, and I was squatting 415.  You can do these standing on your heels the entire time or on your toes.  If you feel knee pain stay on your heels, but remember the difference between pain and noise.  My knees make some noise but will not hurt and they have only seen a great improvement.  You can really work your calves if you stay on your toes and it seems like more of a workout for your butt when staying on your heels. 

• You start with your hands in front of you and you begin to breathe in as you pull your hands to your side. 
• Then, point your hands down on your descent.
• You then drop to a squatting position by bending your knees while swinging your arms back in front of you and breathing out on the return trip up. 
• Just remember to go down until your thighs touch your calves, and try to keep your back straight the entire time. 
• Do 10-25 for beginners and try 75 if you are already heavily involved in exercise.
• Every day try and get one or two more reps.