Must-Do Unique Body-weight Moves
Step away from the squat rack and build strong, powerful legs with these 5 out-of-the-box body-weight moves.
Reverse Lunge Shrimp Squat – 2 to 3 sets of 10 to 12 reps on each leg
Setup: Stand with your feet together and extend your arms in front of you at shoulder height.
Action: Take a step back with one foot and lunge down until your back knee gently rests on the floor. Lift your rear foot off the ground, bringing your heel toward your glutes, then shift your body-weight forward slightly and stand up using only your front leg. Do all reps on one side before switching.
Spider Squat Jump – 2 to 3 sets of 5 reps in each direction
Setup: Stand with your feet shoulder-width apart, arms at your sides. Squat down and touch the ground between your feet with one hand, reaching the other up and back behind you.
Action: Explode up out of the squat, leaping into the air and turning 180 degrees to face the opposite direction. Land softly and immediately squat down and touch your opposite hand to the ground between your feet. Continue, alternating sides.
Sweep-the-Floor Crossover Lunge – 2 to 3 sets of 10 reps on each leg
Setup: Stand with your feet together, arms in front of you in a ready position for balance. Extend one leg in front of you so it’s straight.
Action: Sweep the traveling leg around in a large circle from front to back, keeping it a few inches above the ground. Bring it all the way behind then across on the diagonal while keeping your hips square. Place your foot down then bend both knees in a curtsy lunge. Stand up and sweep the leg back around to the front and across on the forward diagonal, and lunge again. Do all reps on one side before switching.
Kneeling Cossack Jump – 2 to 3 sets of 10 to 12 reps
Setup: Kneel on the floor with your knees under your hips, arms at your sides.
Action: Swing your arms back, then quickly swing them forward and pop up off your knees, bringing your feet underneath you. Land in a deep squat and stand up completely, then kneel back down and repeat.
Adductor Bench Plank – 2 to 3 sets for a 10 second hold on each side
Setup: Lie on your side on the ground perpendicular to a flat bench and place one elbow on a mat or pad underneath your shoulder. Position your top leg on the bench as if in a side plank and lift your hips to align with your shoulder and ankle. Brace your core.
Action: Either with your bottom knee bent (easier) or leg straight (harder), lift that leg underneath the bench as high as you can and hold for 10 seconds. Lower and relax for a moment then repeat. Do all reps on one side before switching.