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Strengthen legs

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emmettcre

Question:

Strengthen legs

I want to strengthen my legs but I have no equipment, any suggestions?

Asked by emmettcre - 5 answers - 13 weeks 1 day ago

well i'd say pistol squats(one footed squats with the other extended out in front).then lunges,body weight lunges can be tuff if u've never really done them before,and plyometrics(explosive bounding exercises)but what i would say is that to develop speed as apposed to muscle endurance u ned a substancial overload effect on the muscles to initiate the strength increase change...but equipment can come in many different forms not just weights n gym equipment body weight and some household stuff,check out beastskills.com and type bodyweight exercises in youtube for some idea n motivation gd luck!

Submitted 13 weeks 1 day ago by GG

jim_transue

Simple bodyweight squats, front lunges, and side lunges are definitely the way to begin. Pistols, as GG suggests, are great but very difficult to begin with.

You might look into "Hindu squats", which involve deep knee movement, then jump squats as you progress. You can also do jump split squats, where you start in a front lunge position, jump into the air, switch feet, and land in the same position with the other leg in front. These are important because you want to focus on the back of your legs at least as much as the front.

If you can get a stability ball, there are a number of good hamstring exercises you can do. Even with a chair, if you lie on your back and put your feet on the seat, legs straight, you can use your hams to push your butt and back off the ground. Do it several times. Try it with one leg.

Submitted 10 weeks 4 days ago by jim_transue

Annie Colbern

Walking & swimming are really good overall muscle strengthening exercises which also improve your legs. My sports physio recommends lying on your back & doing 'bicycle riding' in the air but stressed to me about avoiding over-straining just one set of muscle groups.

Submitted 10 weeks 1 hour ago by Annie Colbern

umarjaved_001

Above answers are good but before you do anything, answer this question, "What do you want to strenthen you legs for?" If it is kicking or jumping or running, specific exercises will help is a specific way. By squat hops your jumping and kicking will improve while by sprinting and calf raises your running would be improved. Altough there is no specific exercise for a specific action except performing that action itself, these exercises will help in increasing the overall strength of your legs.

Hope this helps

Submitted 6 weeks 5 days ago by umarjaved_001