Bodyweight Leg Training

Smart Watch Sports


Using your own body weight, you can build strength, endurance, and build muscle, and it's great for stability and range of motion.

1. Squat Jump: 3 sets, 10 reps each

Muscle groups targeted: Quads, hamstrings, core, and lower back
Steps: Stand with your feet slightly wider than your hips, with your hips facing back and down as if sitting on a chair. Keep your chest up the entire time, focusing on the area between your hips and knees. Stand or jump (jumping increases intensity and burns more calories) with your heels pushing down, return to a squat and continue with the next rep.


2. Bridge: 3 sets, 12 reps each

Muscle groups targeted: Glutes, hamstrings, hip adductors, core, and obliques
Steps: Lie on your back, place your feet flat on the ground, bend your knees until you can touch your heels with your fingertips. Keeping your core stable and hips engaged, push through your heels and lift your hips until your shoulders, hips, and knees are in a straight line. Then slowly lower your hips back to the ground.


3. Reverse Lunge or Jumping Lunge: 3 sets of 10 reps on each leg

Muscle groups targeted: Quads, glutes, hamstrings, calves, core, and hip stabilizers
Steps: Start in a standing position, move your left foot back into a lunge, keep your right foot flat on the ground, your right calf perpendicular to the ground, and bend your knees at 90 degrees as much as possible. Keep your chest up the entire time. Push the left heel forward and immediately switch to the right foot and repeat.

If doing a jumping lunge, jump up quickly from when your feet are at 90 degrees, switching feet in the air and landing with control. Jumping lunges increase cardiovascular and stability strength.


4. One-leg Deadlift: 3 sets, 10 reps on each leg

Muscle groups targeted: Quads, glutes, hamstrings, calves, core, and hip stabilizers
Steps: Start by standing on the ground with your left foot. Bend your left knee slightly, push your right foot back, and extend your arms forward, focusing on keeping your hips and shoulders in a straight line. Bend your rear ankle and press your heel toward the wall behind you. Clamp the hips and drive the right leg back to the starting position of standing on one foot.


5. Climbing steps: 3 sets on one leg, 10 reps in each set

Muscle groups targeted: Glutes, hamstrings, calves, and core
Steps: Find a stool, box, or step that you can step on. It needs to be of a certain height. Lift your right foot on the step, keep your chest up, push your right calf vertically toward the ground with your right heel, and then step on the step with the other foot to stand. Return both feet to the starting position. If you can't find something to step on, you can start in a kneeling position, step your right foot forward, stand up, and then return to a kneeling position.

It's also important to monitor your own movement when training your legs, which can make you feel more accomplished. The BP Smartwatch can do it.