There are many kinds of movements for strength training of the body. Some movements can train the legs, and some movements can train the chest. Therefore, when we train , you can choose the movements according to the parts you want to practice. I believe many people are not clear about the leg strength training movements without equipment. So, what are the 9 equipment-free leg strength training exercises? Let’s take a look.

1. Jumping lunge

(1) Stand with your chest raised and your abdomen raised, with both hands Put your arms on your hips or swing back and forth according to your own habits

(2) Use your legs to jump forward, while spreading your legs forward and backward

(3) Pay attention to the landing buffer, and exchange in the air after taking off again Legs

(4) Try to keep the body stable during the movement and do not shake

2. Squat in place

(1) Stand with one leg facing towards Take a step forward or backward

(2) Put your hands on your hips, or cross your arms in front of your chest

(3) Squat down until the angle between the two knee joints is 90 degrees , do not touch the back knee to the ground

(4) Stand up and restore

3. Diamond push-ups

(1) Lean over, keep your back straight, and look at your body from the side Form a straight line

(2) Place your hands directly under the chest muscles, facing inward at 45 degrees, with the thumbs and index fingers of both hands forming a triangle

(3) Bend your arms and lean over until your elbow joints are slightly Higher than the torso, then extend your arms to stand up and return

4. Bend over and raise your knees

(1) Start from the starting position of multi-push-ups, with your hands on the ground and your body fully extended with your hands and Support the body with the toes of both feet and keep the body in a straight line from head to toe

(2) Bend one knee forward and step one leg forward, pause for a moment at the top of the movement and then switch sides

(3 ) Pay attention to always tightening the core during the movement, keeping the body stable and not shaking

5. Wide-gauge push-ups

(1) Lean over and place your hands farther apart than standard push-ups. 8-10 cm out

(2) Straighten the back and make the body in a straight line when viewed from the side

(3) Bend the elbow and lower it until the pectoralis major muscle feels a strong stretch , then stretch your arms to stand up and return

6. Supported abdominal jump

(1) Lean over, with your arms directly under your shoulders, your legs together and straight, with your hands and feet Support your body

(2) Use abdominal strengthJump forward while raising your hips, legs apart and feet on either side of your hands

(3) Then jump back to the starting position

7. Jump push-ups (standard distance + width)

(1) The arms are placed directly below the shoulders, the body is stretched into a straight line, the hands and feet support the body and the back is straight

(2) Flexion Bend the arms until the elbow joint is slightly higher than the torso, use explosive force to push the body up, and at the same time open the hands to both sides and land on the ground

(3) Bend the arms again and stand up, then land on the inside with the hands< /p>

(4) Keep the movements consistent

8. Support turning and kicking

(1) The arms are directly under the shoulders, and the body is stretched in a straight line. Support the body with both hands and feet, keep the back straight, and keep the legs together and straight

(2) Twist one leg to the opposite side and kick it forward, and then switch sides after reaching the top of the movement

9. Bare-handed squats

(1) Keep your back straight, heels the same width as your shoulders, cross them in front of your chest, or raise them in front or behind your head according to your preference

(2) Move your hips backward and squat until your thighs are approximately parallel to the ground when they reach the lowest point, then stand up and return to the original position

(3) Note that your knees are in the same direction as your toes and do not buckle in. Keep your back straight throughout the process

(4) Inhale when squatting and exhale when standing up

At this point, I believe everyone knows what to do to train leg strength, and If you want to get in shape, you can also do the above actions. (Men's figure training course, teach you how to train)