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Bodyweight Leg Home Workout

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This workout is tailored to strengthen and tone your lower body, utilizing only your bodyweight for resistance. Bodyweight exercises are not only convenient, as they can be done almost anywhere without equipment, but they also promote functional strength and endurance. The session begins with the Bodyweight Overhead Squat, which is excellent for engaging your full lower body while also testing your mobility and core stability. Perform 4 sets of 10 reps, focusing on maintaining an upright torso and proper squat depth.

Next, the Bodyweight Kneeling Sissy Squat emphasizes the quadriceps without added weight. This particular move requires balance and control, which can help strengthen stabilizing muscles. Again, perform 4 sets of 10 reps, ensuring proper form to avoid strain on your knees. Moving on, Bodyweight Rear Lunges will target your glutes, hamstrings, and quads while also engaging your core for balance. Perform 4 sets of 10 reps for each leg, aiming for a full range of motion and a 90-degree bend in both knees at the bottom of the lunge.

Finally, Standing Calf Raises will isolate and strengthen the calf muscles. Find a raised surface to allow for a stretch at the bottom of the movement. Complete 4 sets of 10 reps, pausing briefly at the top of each rep to maximize muscle contraction. Remember to keep your movements controlled, especially during the eccentric (lowering) phase to increase the challenge on your muscles. Throughout this workout, pay close attention to your form to ensure efficacy and prevent injury. Rest adequately between sets, and hydrate well to facilitate recovery and performance.

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  • #Exercise / Sets
    1Bodyweight Overhead Squat4 sets • 10 reps
    Bodyweight Overhead Squat
    2Bodyweight Kneeling Sissy Squat4 sets • 10 reps
    Bodyweight Kneeling Sissy Squat
    3Bodyweight Rear Lunge4 sets • 10 reps
    Bodyweight Rear Lunge
    4Standing Calf Raise4 sets • 10 reps
    Standing Calf Raise