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Back And Legs Exercises


A strong back and leg muscle group does a lot to curb injury and helps to improve overall body stability and posture.

There are dozens of pieces of equipment out there, not to mention a range of weight-driven exercises, that help establish the focus of strength in back and leg exercise and development.

The good news is, though, that you certainly don’t need any of that. There are a number of bodyweight exercises for back and legs, that are just as effective. These all use your body’s natural weight and resistance, to give your back and legs the workout they need to become the framework that supports all other muscle groups.

So, never mind the heavy weights, complicated machines and crowded gyms. Here are some workouts, targeting the back and legs, that you can do from the comfort of your living room or home workout space.

How To Strengthen Your Back Without Weights?

These are three highly effective body weight exercises for back strength that will improve posture, prevent hunching, and look to solve the lower back issues that come with the stresses and strains of an active life.

The Prone Pull

Start in the ‘Superman’ position – lying prone on the floor, with your arms outstretched.

In unison, raise your arms and chest off the floor, and pull your arms towards your ribs, with your elbows locked in a V.

Finally, straighten your arms, and lower yourself back to position one. That is one rep. Try for 3 sets of 12 reps.

The Cobra

The cobra position will strengthen abs and legs, but mostly, it’ll place laser focus on the lower back region.

Lie face down, spread your hands, palms down, and tuck your elbows into your sides.

Press your hips and legs down firmly and push yourself up until your torso lifts. Hold for 3 seconds. That is one rep. Try for 3 sets of 5 reps.

The Snow Angel

Lie face down, arms at your sides.

Lift your arms and shoulders a few inches. In a slow, sweeping motion, move your hands past your shoulders and over your head.

Return to the first position. That’s a rep. Try for 3 sets of 12 reps.

How To Build Muscle In Your Legs Without Weights?

Never skip leg day, indeed. That old gym mantra continues to ring true, and not just because a strong pair of legs is vital to your overall fitness. Your legs are the pistons that drive you through a day and stabilise you in a workout. They must be looked after.

Here are three top bodyweight exercises for legs.

The Lunge

From standing, step one leg backwards and drop your body by bending both knees at 90 degrees. With your front shin completely vertical, make sure your knee isn’t passing your toes, and your torso is tall – don’t lean or bend. Then, push down with your front foot and raise to standing again. That’s a rep. Try for 3 sets of 20.

The Glute Bridge

Lie down on your back with your knees bent and up, and your feet flat. Push down with your heels and raise your hips off the ground. At the furthest extension, squeeze your glutes and tighten your abs. Don’t arch your back. Then, lower your body back slowly, into the starting position. That’s 1 rep. Try for 3 sets of 15.

The Skater

The skater works your legs, while adding a bit of cardio to your routine to keep that heartrate up, and make sure you’re burning fat.

Stand with your knees bent slightly. Then, explosively hop from left foot to right, always landing with your back leg slightly bent and lifted behind you. Hold briefly when you land, then jump to the next foot. Each time you land, that’s a rep. Try for 3 sets of 25.

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