• Activate your Cardiovascular System

  As the name suggests, it is best to start with steady-state cardio. Slow jogging and other types of movements that activate major muscle groups work best.

  The intensity should be comparably low while you do the activity for at least 5 minutes. This is going to increase your heart rate and bloodflow around your muscles, which helps both with injury prevention & your physical performance!

• Activate the muscle groups that you will train

Once the cardiovascular system is warm, you should warm-up the muscle groups that you are about to train specifically. Since you are warming up for a leg workout, you should do some easy exercises that engage the major muscle groups around your legs

Do 1-2 sets of exercises for your;

1. Quadriceps
2. Hamstrings
3. Calves
4. Glutes
5. Hip Flexors

The Warm-Up:

• 5 Minutes of Slow Running
• 10 Bodyweight Glute Bridge
• 20 Squats
• 20 Calf Raises

Squats

Probably the most popular exercise on the list are squats. To perform a squat, you start by standing with your legs at shoulder-width apart. You should be looking forward while maintaining an upright posture. 

Then slowly lower your bottom towards the ground while keeping your knees pointing outwards and your heels on the floor. It is important that your back stays straight at all times.

Sumo Squats

The sumo squat is a variation of the regular squat, with the primary difference that your stance is broader. Furthermore, your toes should be pointing outwards. Use the full range of motion, whereas your thighs have to be parallel to the floor at the lowest point of the squat.

This exercise is going to put more emphasis on your hamstrings & glutes as the regular squat and is also more challenging to perform correctly.

Lunges

Another great leg exercise for your hamstrings & quads are lunges. Start with both feet together and take a big step forward while the heel of your back leg is in the air. Slowly lower yourself down, while most of your weight should be on your front leg. Try to touch the floor with the knee of your back leg without putting actual pressure onto the floor with that knee. Go back to both feet and repeat the same exercise with the other leg.

Pistol Squats

Pistol Squats are the most advanced variations of squats; since you perform the same motion as in a regular squat with one leg.

The leg that doesn't touch the ground should be straight and in front of you at all times, which requires some basic flexibility. Focus on keeping your knee as stable as possible while slowly lowering yourself down until your bottom nearly touches the floor. Then go all the way up until your knee is nearly straight, while keeping your back straight at all times.

Bodyweight Glute Bridge

When it comes to building your hamstrings, glutes, but also hip flexors, one of the best exercises to do is the bodyweight glute bridge.

Start by laying on your back with your knees bent. Now push your hips up towards the ceiling until your thighs, and lower back is in a straight line. Hold the motion at the top for 1-2seconds before slowly lowering yourself down.

Nordic Hamstring Curls

Nordic Hamstring Curls are by far one of the most challenging hamstring bodyweight exercises that you could find. With this exercise, you are going to need a partner or something to push your legs towards the floor. 

Start on your knees with your feet locked to the floor (or held by a partner). Now slowly try to lower your upper body towards the floor. Your hamstrings & lower back should be in alignment while you are doing the exercise.

• How To Adjust The Difficulty:

  • Add weights

  Although this workout is a bodyweight workout, you can add weights if available for nearly any of the exercises. Weight vests, or even a heavy backpack, can increase the difficulty if you don't have dumbbells.

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• Unstable Surface

To make exercises more challenging and also engaging for your stabilizing muscles, you can do the exercises standing on a pillow/unstable surface.

• More/Fewer Repetitions
• Add a static element

At the hardest part of the exercise, you can add a short static hold for 2-3 seconds to increase the difficulty

• Use an elastic band