Forgot your password?

Lower Body Strength Training Exercises to do at Home with No Equipment Needed

By Edited Nov 13, 2013 0 0

If you want to do a muscle toning or strength training workout routine for your lower body but can't afford equipment or a gym membership, here are some simple exercises that will allow you to train your muscles at home until you can afford to buy some equipment. If you are interested in upper body exercises, read my article Upper Body Strength Training Exercises to do at Home with No Equipment Needed.

Calf Raises. This exercise will work the calf muscles. Go up on a step or a similar sturdy elevated platform with your heels hanging off of the edge. Lower your ankles so that your calves start to stretch then raise your heels as high as possible, working out the calves. Aim for 4 sets of 50 reps. Once you get stronger, you can balance yourself on one leg and perform one-legged calf raises, switching each leg during each set.

Squats. Stand up with your feet at a little wider than shoulder width apart. Bend downwards at the knees, lowering your hips and glutes as close to the ground as possible and raise yourself up. Try to keep your back as straight as possible and your feet flat on the floor. If you are having trouble balancing, try the movement against a wall at first to get some support. Aim for 4 sets of 25 reps.

Lunges. Stand up with your legs close together. Take a step forward with one leg and bend downwards so that the lead leg makes a 90 degree angle and push with that leg so that you return to your original position. Repeat with that leg then switch to the other one. Aim for 3 sets of 15 reps.

Leg Curls. Stand up on a step or another elevated area. Have a friend hold down one of your legs above the ankle to provide resistance. Raise the leg at the knee so that your foot is as close to your backside as possible and put it back down. Aim for 3 sets of 15 reps for each leg.

Lower Back Extensions. Lay down on your stomach off of a couch or another surface and position yourself so that your upper body at your navel is hanging off of the couch. Hook your legs underneath something or have a friend sit on your legs so that you don't fall off. Bend your body at your navel so that your head is as close to the ground as possible. Lift yourself up, using the muscles in your lower back. Aim for 3 sets of 25 reps. When you can do this, hold some heavy object across your chest while doing this exercise to increase resistance.

If you are interested in purchasing workout equipment for your home gym, Amazon has some great products available.

My workout routines:

How to build big Biceps
How to build big Triceps
How to build big Forearms
How to build big Shoulders
How to build a big Chest
How to build a big Back
How to build big Legs
How to build big Calves

Dumbbell workouts:

Dumbbell Exercises for the Arm Muscles
Dumbbell Exercises for the Chest
Dumbbell Exercises for the Shoulders

More of my workout advice:

Are Bowflex SelectTech Adjustable Dumbbells suitable for you?
Should you buy Bowflex SelectTech Dumbbells in a store or online?
Why you would want to use barbells for your workouts
Why you would want to use dumbbells for your workouts
How I lost over 40 pounds in 6 months with some simple diet changes
Upper body exercises with no equipment needed
Cardio exercises with no equipment needed
The Different Ways of Doing Dumbbell Bicep Curls
Inflatable Exercise Ball Exercises for Men



Add a new comment - No HTML
You must be logged in and verified to post a comment. Please log in or sign up to comment.

Explore InfoBarrel

Auto Business & Money Entertainment Environment Health History Home & Garden InfoBarrel University Lifestyle Sports Technology Travel & Places
© Copyright 2008 - 2016 by Hinzie Media Inc. Terms of Service Privacy Policy XML Sitemap

Follow IB Health