Hi all,

I was wondering if anyone could recommend a leg exercise that doesn’t require equipment.  I’m putting together a very short morning routine consisting of push ups (upper body), crunches (abs), and… something else for the legs.

At the moment, I’m doing “against the wall stationary squats.” I have no idea what this is really called, but you put your back against a wall and bend your knees at 90 degrees so it looks like you’re sitting on an imaginary chair.  Then hold for 30 seconds or a minute.

Is this a good exercise to use, or is there something better?  Please remember: I have *no* equipment, except maybe a few water bottles to use as weights.  If you’re listing exercises, a special bonus would be pictures to show me how it’s done.

Thanks muchly!
Julie

I would try:

Lunges: Stand in a split stance, holding onto a chair for balance (if needed). With weight evenly distributed over each foot, slowly lower towards the floor. Keep both knees at 90 degree angles, and do not allow the front knee to extend over the toe. Push through the heel, contract the glutes and push up without locking the knees.

Walking lunges: Stand with feet together and take a giant step forward, lowering into a lunge and keeping knees at 90 degree angles. Push up and step forward with other leg. Alternate legs for one+ laps around the room.

Squats: Place your feet shoulder width apart, abs pulled in. Squat down slowly as you sit back on your heels keeping good posture with chest up, shoulders back, and chin level. Lower as far as you can, keeping knees behind the toes and not going below 90 degrees. Tip: place a chair behind you and act like you’re about to sit down, pulling up before actually sitting.

Calf raises: Stand on a step or on the floor, holding onto a chair for balance (if needed). Slowly push up onto the tips of your toes, contracting the calves. Lower back down without relaxing and repeat.

Here are some others: http://www.body-basics.com/enews.html

Hope this helps

“against the wall stationary squats.” - wallsits.  at least thats what I had to do in college.  they are not fun, especially when you are forced to do them!

I’ll add an exercise to Carrie’s.  squat jumps.  basically the same as the squats the Carrie mentioned, but on your way from squatting down, you have to jump up as well, and then go back to the squat position and repeat.  It’s pretty hard, but a good workout for the lower body.  and it works on explosion to, which is good to shock the muscles.

Hey Carrie is back!  You must have gotten yourself caught in one heck of a Super Bowl party. 

And… she’s got some great advice on those leg exercises.  You really don’t need equipment for most exercise to be effetive anyway.

One tip on those “Calf Raises” - try some with your feet straight, then toes outs, then toes in, heels out.  It works all the muslces in the Calf and makes things a little easier.  And ladies always look great with great Calf’s.

And Nick - Dynamic Squat jumps are a great for pushing your fitness to the next level - just remember that adding propulsion will take you to an advance level and the heart will kick in like crazy.  I only teach that type of move when I really need to push somebody “over the top”.  Also, make sure you keep an eye on the knees so you don’t break anything on the way down.

It you can safely do Squat Jumps - good for you!  I think I’ll hire you to teach a couple of classes for me.

Hey Nick- they call them Star Jumps in our exercise class in the UK. I think its a fantastic way to make things appear cute and fluffy when in fact they are killing you (metaphorically speaking). Isnt the power of language fantastic?

Hi Julie!

I have found that I get MUCH better results from adding a little weight to my exercises: dumbbells on the shoulders for squats, holding 3-lb weights while walking, and five-pound weights for lunges...if you don’t have anything else, I would definitely suggest getting even a set of 3-lb weights. 

Have a great day!

Thanks for your help, everyone!  I’ll look into those exercises you all mentioned.

Julie

If you pick up some dumbbells, another exercise that’s one of my favorites is stiff-legged deadlifts. Feet shoulder-width apart, a dumbbell in each hand (I use 5lb weights right now). Keep your back straight, knees slightly bent, and bend forward at the waist. Look forward, head up, to make sure your back stays straight. (If you don’t, your lower back will hurt later. At least, mine did.)

When you straighten up, still keep your back straight, and concentrate on the backs of your thighs. They should be pulling you back upright—and your lower back, too, but not much of that.

Check out this link to show you how not to hurt yourself: http://www.stumptuous.com/cms/displayarticle.php?aid=116

The friend who taught me about those also taught me that, if you’re using weights to work your back or your legs, keep your thumb on the same side of the bar as your fingers, rather than gripping it like normal. It keeps you from gripping the bar too hard, and using your arms to lift instead of your back and legs.

OK… time for me to go do my own leg workout. I’ve been procrastinating too long this evening.

I do the “step-ups” too. They work really well on your thighs and your hamstrings.

Get a platform in front of you. Back arched, place one leg on the platform and now raise yourself, pushing the other leg and climb on the platform. Once there, keep leg1 as is and move leg2 back down. Repeat for the other leg.

This one, however works best if done with weights on your shoulders.

Feet shoulder-width apart, a dumbbell in each hand (I use 5lb weights right now). Keep your back straight, knees slightly bent, and bend forward at the waist.

Hey diana, must we bend our knees while we do the stiff leg. Isn’t the whole idea of a stiff leg to do it with your knees stiff ? I think the pressure on the hamstrings will come down considerably if you bend you knees in the “stiff-leg”.

Arvind

arvin - 23 February 2006 05:40 AM

Hey diana, must we bend our knees while we do the stiff leg. Isn’t the whole idea of a stiff leg to do it with your knees stiff ? I think the pressure on the hamstrings will come down considerably if you bend you knees in the “stiff-leg”.

Arvind

I believe that the point of the slightly-bent legs is to make sure that the knees are not locked and/or hyper-extended. They don’t have to be bent very much at all; just make sure the knees aren’t locked.

The “stiff-legged” part differentiates this kind of deadlift from the kind where you squat down to pick up a large weight sitting on the floor, then lift it entirely with your legs.

I’m pretty sure I’ve got all my facts straight here, but if anyone sees any major flaws in my facts, I do hope you’ll speak up.