10 Body weight exercises
Body weight exercises that can easily be done in the comfort of your home and-or anywhere. Sport Stack covers 10 super killer and useful exercises with no-equipment required.
This exercise works all of the muscles in the lower body including the quads and hamstrings. It also provides an extra kick for the core as you need your deep abdominal muscles and back to keep your torso upright and perform this exercise correctly.
Start with your feet together and arms resting comfortably by your sides. Step forward with your right foot and lower your body until your front knee is at 90-degrees and your back knee is not touching the floor. Then, to complete the exercise, push off your front right foot while straightening your left leg. Keep your right foot off of the floor and balance with your right thigh parallel to the floor.
#3 Single-Leg Squat
Stand on one leg with opposite foot in front of you, and without setting the front foot on the floor, bend the standing leg and lower down into a squat. You can have your arms straight out in front of you for balance. Pause, then return to the start. Repeat for desired reps and switch leg.
#4 Side Lunge
Stand with your feet together, take a wide step out to your right and lower into a side lunge, reaching your hands on either side of right leg. Bend your left knee and shift your weight into both legs, into a wide squat position, then extend your right leg and shift your weight to the left, moving into a side lunge with your left leg.
#5 Squat Jump
Works glutes, hamstrings, quads, and calves. Stand with your feet shoulder-width apart, arms hanging at your sides. Squat down until your knees are bent about 90 degrees. Immediately swing your arms overhead and jump upward as high as you can. As you land, gently bend your knees and sink back down into the squat position.
#6 Jumping Jack
Stand straight with your feet together, arms fully extended by your sides. Slightly bend your knees and push through the balls of your feet and then straighten and push your knees to jump up by spreading your legs and hip wide apart. While performing this raise your hands up and out smoothly until your hands meet above your head. While returning on the ground, bring your feet together and your hands again to your sides.
#7 Tuck Jump
Start off standing up straight with your feet shoulder width apart and your hands at your sides. Slightly bend your knees and extend your hands out in front of you, hold them interlocked at your chest. Then quickly dip down and forcefully push upward in a jump and pull your knees up towards your chest in attempts to touch the palms of your hands. Land back down on the ground by extending your legs down, absorbing the impact and having your knees bend slightly.
#8 Butt Kicks
Stand with your legs shoulder-width apart. Your arms should be bent at your sides. Flex the right knee and kick your right heel up toward your glutes. Bring the right foot back down. As the right leg comes down, flex your left knee and kick your left foot up toward your glutes. Swing your arms as if you were jogging.
#9 Frog Jumps
This exercise adds an element of power in the lower body that will get your heart rate up for a cardiovascular benefit and define the muscles in your lower body. Start in an athletic squat position and swing your arms back behind your hips. Push off of your heels and jump forward, land, and immediately sink back down into a squat position and jump again.
#10 Plie Squat
Start standing with both hands, with your feet slightly wider than hip width apart, and your toes turned out about 45 degrees. Lift your heels off the floor, balancing on the balls of your feet, bend your knees, and lower your body straight down, keeping your hips under your shoulders and your back straight. Make sure your knees open over, but not past, your toes as they bend. Slowly straighten back up and then lower your heels.