Get Defined Legs With These 7 No-Equipment Exercises
With the summer coming up, the legs are showing off. But, did you know that our legs have the biggest muscle groups? Yes, I am talking about quads and hamstrings. Hence, as you can imagine, the legs are the most challenging to work out. However, you don’t really need weights or equipment in order to properly get defined legs. This is where this article comes in. You can actually have fierce and really defined legs with these 7 no-equipment exercises you can do anywhere.
Now only you will strengthen your legs, but you will also gain that beautifully sculpted shape. Try them out anytime, anywhere and feel them getting fierce.
1. Clamshell Exercise
Image Credits: Beachbody on Demand
Lie on your right side with your feet and hips stacked.
Make sure your knees are bent at 90 degrees.
Your head should be resting on your right arm.
Then, draw your knees in toward your body.
Keep drawing until your feet are in line with your butt..
Next, place your left hand on your left hip to ensure it doesn’t tilt backward.
Now you are in the starting position.
Also, make sure your abs are firm and you have your feet together.
Next, start raising your left knee as far as you can.
However, do not rotate your hip nor lift your right knee off the floor.
Hold for 1 second, squeezing your glutes.
Then, start slowly lowering your left knee to the starting position.
Keep doing this for a total of 20 reps, then repeat on the other side.
2. Reverse Lunges With Knee Lifts
Image Credits: Yes4All Official Blog
Make sure you are standing straight with your feet about shoulder-width apart.
Take a step backward with your left foot.
You need to land on the ball of your foot.
Then, start bending both knees to create two 90-degree angles.
Next, push through your right heel so you can return to standing.
When you are standing up, thrust your left knee toward your chest.
Repeat on the other side.
3. High Knee Toe Taps
Image Credits: Quora
Stand straight in front of a chair or a box (or a coffee table).
Your hands should be on hips or by your sides.
Next, tap your left foot on the bench, then swap legs.
Then, tap your right foot, quickly alternating sides.
Keep your back straight and chest lifted the entire time.
4. Curtsy Lunges
Image Credits: MMT Fitness
Stand tall with your feet hip-width apart.
Start by stepping your right leg diagonally behind your left leg.
Then, bend your knees to lower into a lunge.
Push through your right heel to stand.
Next, bring your right leg back to start.
Make sure you also repeat on the other side.
5. Pistol Squats
Image Credits: No Baine, No Gain!
Stand with your feet together.
Begin lifting your left leg a few inches.
Then, extend it forward, keeping your foot flexed.
Next, bend your right knee.
Hinge forward at the hips.
Then, sit back into a squat while lifting your left leg to hip height.
Extend your arms out for balance and try to bend your knee to 90 degrees.
Push through your right heel to straighten your leg and return to start.
Lastly, repeat on the other leg.
6. Inner Thigh Leg Raises
Image Credits: RiverTea
Lie on one side with your legs out straight.
Your legs should also be stacked on top of each other.
Keep your torso flat on the mat or propped up on your forearm.
Cross your top leg over the bottom leg, bending at the knee.
That way, your top foot will be in front of your bottom knee.
Then, start lifting your bottom leg toward the ceiling in a slow motion.
Make sure your torso is stable throughout and then return to start.
Repeat on the other side.
7. Inverted Inner Thigh Openers
Image Credits: Fit Body News
Lie on your back with your knees bent and feet flat on the floor.
Lift your right leg up.
Make sure your thighs are touching.
Then, extend your leg up toward the ceiling.
Slowly lower your right leg out to the right side.
While doing this, make sure you keep your hips and lower back on the floor.
Lastly, bring your leg back to start an repeat on the other side.