Learn how to train your leg muscles using only your body weight with calisthenics
Yes, it is possible to train your legs with rhythmic gymnastics! The method is a recognized method for achieving muscle strengthening and definition without the use of equipment. With just your body weight you can exercise all muscle groups, including those of the lower limbs.
The squat is one of the most important exercises for the lower limbs, and is considered a complete exercise that can be performed without weights. In calisthenics training it is possible to implement different variations of this exercise.
But there are other exercise possibilities, such as types of lunges and side squats, as well as calf exercises. And best of all, all this can be done without leaving home, using your own environment to train.
A Rhythmic gymnastics is very versatile As for places to train: you can do it at home, on rhythmic gymnastics machines and even in the gym. The best thing is this the only equipment really needed is body weight!”, says Júnior Britto, teacher of physical education, artistic gymnastics and functional training.
He adds that while body weight is sufficient for a full calisthenics workout, some accessories can be helpful, such as rings, parallel bars and fixed bars, such as those placed over doorways. “The floor itself is also a great option. And at home you can use chairs, sofas, stable objects to perform some exercises”He adds.
Rhythmic gymnastics exercises for the legs
Discover calisthenics exercises for the legs that you can do anywhere!
1. Free front squat
This variation is the simplest and most traditional and provides a complete movement. It can be done at home, without the use of weights, focusing only on the complete movement. If you find it easy, use isometry, keeping your knees bent and fixed at 90 degrees for a few seconds before performing the full movement.
2. Sumo squats
It is similar to the free squat, but the legs are more open, the feet slightly turned to the sides. The name comes from the wider position of the legs, similar to that of a sumo wrestler.
3. Lunge
In these types of squats the exercise is performed unilaterally, that is, with only one leg in front and the other behind. While the front one flexes, the rear one serves to provide balance. It requires more balance and can offer a more targeted workout to develop your thigh muscles.
4. Bulgarian squat
Similar to the one-legged squat, this exercise is performed with the back leg resting on an elevated object, such as a chair. You don’t necessarily need extra weight, as just having one leg raised behind you makes the movement more complex and difficult, making it a great exercise to do at home or in the park.
5. Static or isometric squats
The goal here is to make the movement more difficult by staying in the 90-degree squat position for a few seconds. It can be done with your back against the wall, but also without support. Try staying in the squat position for 30 seconds and then repeat the full movement.
6. Skip the squats
Here the squat movement is performed in a traditional way, but is followed by a vertical jump in the ascending phase, creating greater difficulty. It offers greater calorie expenditure due to jumping, as well as working on explosiveness while climbing.
7. Cossack squats
This is also a one-legged squat, but performed with your legs parallel. As one flexes to one side, the other stretches. It is performed with alternating movements.
8. Box jumps
Jumping exercises, also called plyometrics, such as box jumps, put a strain on the muscles of the legs and buttocks throughout the movement. Start with a low height and gradually increase it.
9. Unilateral plantar flexion
It’s great for your calves! Standing, lean against a wall and balance on one foot. Perform the up and down movement without touching the floor with your heels and alternate legs. If you find the movement too difficult, you can do it with both legs at the same time.
10. Elevation of the soleus
Squat down, leaning only on the balls of your feet. Then carry out the lifting movement using only your fingers. If you find it difficult, use support.
Source: Terra
Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.
