We all are envious of big and strong legs of fitness models and athletes.
But, we ignore the hard work that goes into to building those jacked legs.
With some amount of hard work and a great deal of dedication even you can have strong legs.
So, let us find out 5 Bodyweight Exercises for Jacked Legs....
Squats are best for beginners to tone and grow their legs.
Squats are a must in any powerful fitness program.
But similar to your closet, your exercise routine could use some diversity!
-Wide Stance Squat
A wide stance Squat is best to help strengthen the muscles of your legs, and will activate the glutes to a greater extent than narrow stance squats.
However, it is crucial to perform this squat correctly, to avoid any injury to your back.
Set your feet wide apart(140-150% of shoulder width) with the toes pointed at approximately fortyfive degree angle.
This will be your starting position. Descend in the squat posture , move up and down and repeat it.
The narrow stance can be performed also on a leg press machine to aim at all the crucial muscles in your legs.
It is especially beneficial to prevent hamstring injuries. It works on glutes, hamstring and calves.
On a leg press machine, position your legs, on the machine platform , precisely in front of you at a less than shoulder width apart, with the toes somewhat pointed out.
Pushing against the platform through the heels of your feet, till your legs are completely extended, bend your legs and go back to the first position (do not bounce this exercise!).
Then repeat it .
- Jumping squats
Jumping squats exercise assists in toning the calves, glutes and quads. Not to mention build that fast twitch muscle, plus they're a great fat burner!
To start, stand in an upright position with your feet at shoulder width and toes pointed forward.
Bring your hips back and keep your knees behind the toes.
Pushing through your heels and maintaining a flat back, jump up as much as you can.
After you land on the ground , repeat the whole procedure.
2. Walking lunges
Walking lunges is an excellent exercise to strengthen your quadriceps , hamstrings and the glute muscles, and it also works on enhancing your athletic performance and agility. - It's great for hip mobility!
The best way to perfect your lunge is practice, practice, practice!
Begin by, dropping down in the position of a lunge with the front knee over your toes in a ninety degree angle and back knee pointing down.
Then, step together and switch the position of your legs.
Subsequent, to the prior lunge you simply move ahead for the next lunge.
This gives the ‘walking lunge’ effect.
3. Pistol Squats
Pistol squats are a more advanced move, but can build massive strength when applied regulary, especially beneficial for your lower limbs.
Additionally , it brings a new dimension to the stability, mobility, and flexibility of your body.
This form of exercise can be very challenging when starting out.
Begin this exercise, by standing on one leg and then lift your other leg up and make sure it is parallel to the floor.
You should focus on concentrating your body weight on the leg you are standing on in order to maintain the balance.
Subsequently, extend your arms in front.
Bent down as much as possible with your leg in the elevated position.
Try and repeat this position.
4.Bulgarian Split Squats
This form of workout is excellent to boost hip mobility, enhance one leg strength.
It uses the glute muscles as well as the knee muscles.
Take your time to get these right, with the correct form. - Video yourself if you have to, play it back and compare to a youtube instrucional video.
First and foremost to begin the Bulgarian split squat you will need a box to set your foot firmly on.
Start off in a lunging position.
Keep the right leg on the box and then sit down in the lunge position by concentrating the weight on your left leg and then drive up and pause for sometime.
Then repeat it in the other leg.
5.Long Jumps(from a standing start)
This form of exercise uses all your lower body muscles.
It is a good form of workout to strengthen your knees, hips and legs.
You must stand with your feet in a parallel position and then swing both the arms together forcefully, in the forward and upward position.
Keep them a little bit higher than the shoulders, slightly bending at the elbow.
Remember, both the feet must leave the ground in unison, so that you are able to strengthen all your core muscles.
While landing, make sure your feet are as much as possible in front of your body.
Keep trying from a standing start, and measure your distances, you'll be suprised in your "beginner gains" in this exercise, as its one most are not currently using in their workouts.
I hope this was all of use guys,
As I said before, if you need to - Film yourself doing the exercise, play it back, pause it, slow it down it you have to, but compare it to a good youtube explainer video. - I have some coming in the new year to help out.
Health, Fitness, & Wellbeing Fanatic, Certified Nutritionist, Successful Leadership Coach, Author, Blogger, YouTuber, & Traveller Fun loving, Don't take life too serious, Meet new people everyday kind of guy! Personal growth and Development addict!