Can’t make it to the gym but need to work out your lower body? No problemo! These moves require no equipment but are still super challenging. These exercises are different variations of moves you most likely already do, so I say change it up! Go ahead, Challenge Yourself!
Small Changes can make a Big Difference
Side to Side Leg Raise
Stand and grab a sturdy object in front of you with both hands. Swing your right leg out to the right as high as you can , then swing it back down and across your left leg. That’s one rep. Do 3 sets of 15-20 reps for each leg.
Single Leg Squats
Stand on your left leg and cross your right ankle over your left thigh. Your right knee should be open to the side. Push your hips back and bend your left knee to lower into a squat, reaching your arms in front of you as you lower. Press back up to standing. That’s one rep. Do 3 sets of 12 on each leg.
Lie on your left side with left elbow bent, weight on forearm and right hand on the mat in front of you. Bend knees, place right foot behind left ankle, and raise left foot, toes pointed. Lift right knee, then extend right leg out at a diagonal to the side. Bend right knee and repeat, keeping left calf raised the entire time. Return to starting position. Do 3 sets of 10-12 reps, per leg.
45 Degree Lunge
Stand with your feet hip-width apart, arms at your sides. Lunge 45 degrees to the right, keeping your hips facing forward and your left leg straight. Pause, then return to start. That’s one rep. Do 3 sets of 12-15 reps on each side.
Stand with feet hip-width apart. Raise right knee so thigh is parallel to ground, hands in loose fists near chin. Engage abs to stabilize as you hop onto right leg, kicking left leg forward (as shown); finish with left leg up, knee bent, thigh parallel to ground. Repeat kick on opposite side for 1 rep. Continue, alternating sides, for 30 seconds. Rest 30 seconds and repeat 2 more times.
Sit & Sculpt
Squat with back to wall, right thigh parallel to floor, left ankle on right knee, arms against wall. Keeping arms pressed against wall, slide arms up until slightly bent (as shown). Lower arms for one rep. Do 3 sets of 15 reps on each leg.
Side Kick from Ground
Lie on left side with hips stacked, left elbow under shoulder, forearm on ground, and right elbow bent, hand by face. Bend knees 90 degrees in front of you, feet flexed; bring right knee in toward chest. Shift hips forward, off ground, and extend right leg straight out. Bend knee and lower to start. Do 3 sets of 10-12 reps, per side.
Stand tall with your feet shoulder-width apart. Hold your arms straight out in front of your body at shoulder level. Lower into a squat by pushing your hips back and to the left (imagine you’re standing inside a box and point your hips to the back left corner). Reach your arms out and across your body to the right (as if balancing on a surf board). Staying in your squat position, shift your hips and arms to the opposite side. Continue shifting from side to side 10 times in a row, and then press back up to standing. Repeat 2 more times.