3 BODY WEIGHT Leg Exercises You Can Do At HOME 🤩

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I love training my legs, but sometimes it can be tough to get powerful exercises by using only body weight. Today, let's go over 3 leg focused exercises which can generate lots of power and lots of strength!

We're only going to need our body weight and some open space. As we will be jumping in one, it's a good idea to make sure you're on a friendly surface.

Be sure to start your workout with at least a 10 minute warm up. I'll post an full workout program built around these 3 exercises on my website at https://www.fitnessfilipina.com.

The three exercises we'll be doing are:

1 | LUNGE JUMP (0:24)

Let's start with the most dynamic of today's exercises - the Lunge Jump. Start in a split stance with one foot in front of the other. You should keep your rearward foot on the balls and toes, as you'll be pivoting off this foot. Most of your weight should be on the front, bent leg.

Each repetition will involve jumping upwards with the forward leg. You can change the difficulty of each repetition by bring your foot higher off the floor. You can also try holding the upward position which will really train your planted calf.

If you're just starting with fitness, you can try skipping the jump and just complete a split lunge, then work on the jump height by just gaining a few inches at a time.

2 | SQUAT WITH KNEE CROSS (2:21)

This exercise is still very compound, as it uses multiple joints and large muscles. It's not as dynamic so my preference is to do it after the jumps :)

Start in a squat position, with your feet slightly outside shoulder width apart. We'll be completing a standard squat by bending our knees, and our hips. Remember to keep a neutral spine and try not to sway forward with your shoulders.

When you return to standing, favor to one side and follow through with your knee across your body. This will train your balance and stability greatly. It will also give you plantar strength and awareness (the bottom of your foot), which will help with your weight training.

3 | MOUNTAIN CLIMBERS (3:31)

Finally, let's finish with a burner of an exercise. The mountain climber is really a full body movement, which is very easy to make more or less difficult.

Start in a plank position, with palms and toes on the floor. Remember to keep your core sturdy, no allowing the hips to lower or raise, and maintain neutral neck/spine position.

With alternating legs, jump one foot forward to about your hip distance. Jump that foot back, and quickly alternate to the other. Mountain climbers can be completed for either repetitions or time.

To make this exercise very easy, try simply stepping each foot forward in a controlled manner. You can start increasing the tempo as you gain your endurance and strength.
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Feel free to take a longer break between rounds, or modify the movements as needed. 😃