Written by Tim Rigby, M.A., NSCA-CPTY and brought to you by PVL Supplements
When you consider how much weight can be loaded up on a leg press machine, it may seem counterintuitive to think you can hit your legs hard enough simply with body weight exercises in the comfort of your own home. We’re here to dispel this myth, however, and enlighten you on some key information which will allow you to achieve an effective leg training home workout.
JUMP SQUAT
Beginning in a similar way to the standard squat, the jump squat becomes much more dynamic on the concentric (ascent) portion. Stand tall with back and legs straight and keep your chin level. Spread your feet to about shoulder width. Let your arms hang freely at your sides. Allow gravity to cause you to descend by flexing through your knees. Drop about half of the way to having your quads parallel, then explosively reverse direction by pressing into the floor. Rather than simply raising up, jump vertically. Be sure to flex your knees slightly upon landing.
Sets: 3-4
Reps: 8-10
Rest: 1:00 min.
STEP UP
Use a stairwell or a ledge that’s about two feet off the floor (and which can support your body weight). Stand tall in front of it, with your body elongated. Step forward with one leg and place your foot on the surface. You should evoke roughly a 90-degree bend in your lead knee. Press forcefully into the surface to raise the entire weight of your body, until you’re standing on the surface with both legs. Reverse the direction to step down to the start position and repeat for reps.
Sets: 3-4
Reps: 10-12
Rest: 1:00 min.
WALKING LUNGE
Find an area of your house in which you can take about 10 strides in the same direction. Stand tall with back straight, legs long and head level. Let your arms hang freely at your sides, then place your hands on your hips and keep your feet together. Lunge forward a comfortable distance with your lead leg, then descend until its quadriceps is almost parallel to the floor. Bring your trailing leg forward, then cross in front of your lead leg with it, and repeat the same motion. Continue the “walking” action without resting between lunges until you arrive at your destination.
Sets: 3-4
Reps: 10-12 lunges
Rest: 1:00 min.
SUMO SQUAT
Stand tall in an upright position, with your back straight, legs long and head level. Spread your feet out wide to roughly about twice the width of your shoulders. Point your toes outward about 45 degrees. Gently draw your hands together, immediately in front of you at the level of your upper abs. Keeping your body straight and head up, descend into a squat by allowing gravity to cause a flex in your knees. Pause when your quads are parallel to the floor for one second, then press forcefully into the floor by extending your legs.
Sets: 3-4
Reps: 8-10
Rest: 1:00 min.
CALF RAISE
Use the first step in your stairwell or a surface that’s about 8 inches off the floor and can support your body weight. Step up onto the surface and stand tall with your back straight, legs elongated and head level. Carefully slide backward until only your toes are on the surface and your heel is dangling over the edge. Let gravity cause you to sink until you get a downward stretch in your calves. Pause a second, then press into the surface and raise up fully onto your toes. Pause again for a second, then keep repeating the action up and down.
Sets: 3-4
Reps: 15
Rest: 1:00 min.
Perform these tried-and-tested leg exercises 3-4 times each week and you’ll not only feel the burn but set the course for muscle and strength. For an extra challenge, which is sure to induce even greater stimulation and muscle growth, use slow negatives. Also make sure to consume one or two shakes of PVL’s ISOGOLD whey protein each day (training and non-training days) to promote the best leg growth possible!