Road To a Better Physique: How to Build Stronger/Larger Legs With Body Weight

 Road To a Better Physique: How to Build

 Stronger/Larger Legs With Body Weight

In previous posts, I have talked about how to gain lower body strength, specifically within the legs with equipment that you would use to help with gains such as the Leg Press Machine, or the Barbell for the Barbell Hip Thrusts. However, today we will be talking about how to workout our legs with our body weight. This method is ideal for people who do not have access to weights and equipment, as these things require money and time to use. These workouts are also very convenient as they may be done at home.

Resistance Training - Body Weight

First off, I would begin this training regimen with a couple of calf raises to warm up my feet, calves, and to get my blood pumping. First, find an elevated surface in your surrounding area. Stairs work wonders while something like a thick 45 pound-like plate may also work just as well. Start by standing on the edge of the elevated step with the balls of your feet at the edge. Begin with a slow descent from a tip toe position, and be sure to dip your heels as far down as possible. Then quickly raise back up and repeat. This is an excellent workout for your calves as not only does it warm up your legs, it can also bring fourth growth to your calves.

The next body weight workout that I would do are Double Box Jumps. First, find an elevated surface that you can safely jump onto, with a height around the bottom of your waist. Then find a surface that is half that height. Evenly space these two objects about one meter away from one another. To start, you would first hop onto the shorter surface then drop down in front of it. Right after, explode with all your power with a jump that enables you to land on top of the higher surface in front of you. This exercise helps with your vertical jump, and strengthens your main muscle groups within your legs.

Moving on, the last body weight workout that I would do are called Toe Raises. To start, find a sturdy wall to lean your back against. Make sure you lean against your upper back and form a distance of about one meter from the wall to your feet. Make sure to straighten your back. Next, begin by raising the balls of your feet off the ground and use your heel like a fulcrum in the ground. Make sure to raise them as high as you can off the ground. Imagine you are trying to dig your heels into the ground by pointing your toes as high up as your can. This exercise targets the muscle in front of your shin called the tibialis anterior. It helps build a bigger profile on your bottom leg which equals beefier legs.

Bellow is a summarization of the amount of reps and sets you may need to do for each workout. However, everyone is different and you may choose to adjust each set or rep to your liking.

Body Weight 

Calf Raises 

• 10-20 reps of 2-4 sets
• 1-2 min rest each set 
• Be sure to stretch calf before and after workout

Double Box Jumps

• 5-8 reps for 2-3 sets
• 1-2 min rest each set
• Optional: attempt 3-5 sets or more 
• Be sure to stretch quads and hamstrings before and after workout 

Toe Raises

• 10-20 reps of 2-4 sets
• 1-2 min rest each set
• Optional: place a weight on each foot to increase resistance 

Doing these workouts with the required supervision and discipline may bring fourth expected results. Be sure to take precaution as working out sore muscles is not a good way to get stronger. Instead, it causes harm to your body.