Your legs are the most important part of your body. They’re also the biggest muscle group of your body. Many people, unfortunately, train only their upper bodies and disregard their legs.
This is a huge mistake since training the legs releases large amounts of Human Growth Hormone and Testosterone. These two hormones have been linked to both increased mass gain and fat loss.
Regardless of your goals, you should include the following leg movements into your training:
- Stand on the balls of you feet, with your feet slightly wider than shoulder width apart. Stay on the balls of your feet throughout the entire movement, with your heels off the ground.
- Push your hips backwards as if your were about to sit down on a chair. Push your hips as far back as possible as you bend from the knees and drop down towards the ground.
- Squat as deep as possible. Don’t let your lower back become rounded. Make sure to keep your chest out, head looking forwards, and abdominals tense.
- Push yourself back up to starting position.
1-Leg Stability Ball Leg Curl
- Lie on your back with the sole of your feet on a medium sized stability ball. Lift your hips up off the floor and contract your glutes and abdominals.
- Lift one foot off the stability ball. Keep your abs and hips tight as you slowly curl the ball towards your hips with one leg. Pause, and slowly return the ball back to starting position.
- Keep your body bridged, hips off the floor, at all times.
These are the toughest lower body movements out there, so I’ll let you practice these movements. Steadily include them into your regular training.
If you want a full bodyweight training regimen, then I recommend the Playground Workout. You can download the program for free just by entering your Name and Email below:
