4 Effective Bodyweight Leg Training Tips

In Uncategorizedby Matt

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Bodyweight leg training can be a very effective way to develop the strength, mobility, and stability in your lower body. Here are several tips to help you get the most out of your calisthenics leg workouts.

#1 Practice squatting every day

Chronic sitting, at work and at home, is a major issue in modern life. It acts like a cast on your legs and makes you tight, stiff, unstable and weaker.

Thankfully the ultimate solution to the effects of chronic sitting isn’t a fancy standing desk; it’s the squat! the squatting motion loosens what’s tight, strengthens what’s weak and turns even the shakiest balance into a rock-solid foundation.

Since most of us spend a lot of time sitting every day, I recommend squatting every day. It doesn’t have to be a hard leg workout per-say just some light sets to get the legs working and moving.

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#2 Focus on bringing your hips closer to your ankles

Sitting and squatting may look similar, but they are actually very different. The biggest difference is sitting involves moving your hips back and down slightly away from your ankles. Squatting, on the other hand, is all about closing the distance between your hips and ankle joints.

I made a habit of squatting when I need to get closer to the floor. Note how close my hips are to my ankles.

Focusing on this simple idea can make all the difference in the world when it comes to your squats, lunges and other bodyweight leg training techniques.

#3 Progress with upper body support

It’s hard for a lot of folks to squat ass-to-ankles. They just don’t have the strength, stability or mobility to make it happen. This is why I highly recommend holding onto something sturdy during your bodyweight leg workouts to strengthen up any weaknesses you may have.

Some examples of using upper body assistance from my book, Smart Bodyweight Training

#4 Work your legs hard 2-3 times a week

Daily leg training is great, but you’ll still want to work your legs hard a few times a week to build muscle and strength. Be sure to warm up with some light lunges or squats and then move onto some harder variations like pistol squats or weighted lunges. 

You should also notice how doing some light squatting every day can help your legs be more “action ready” so they don’t need much of a warm-up.