Lower Body Workout at Home

COSSACK SQUATS – with a backpack

A Cossack squat is essentially a deep squat on one leg and one-half of a split on the other. The squattingleg is challenged by reaching full flexion at thehip, knee, and ankle, while the hamstrings and adductors in the other leg are put under significant amounts of stretch.

BODY WEIGHT SQUATS – with a backpack

The squat is fundamental body movement that strengthens and tones the lower body. This functional exercise can be performed virtually anywhere with no equipment and little space, and because it is such a basic movement the benefits will carry over into everyday life.

SITTING DOWN BODY WEIGHT SQUATS – with a backpack

The squat is fundamental body movement that strengthens and tones the lower body. This functional exercise can be performed virtually anywhere with no equipment and little space, and because it is such a basic movement the benefits will carry over into everyday life.

BODY WEIGHT LUNGES – with a backpack

The lunge is a fundamental strength training exercise that is used to strengthen the leg muscles. This is a basic bodyweight exercise that is suitable for beginners and can be used with or without added weight.

BULGARIAN SPLIT SQUAT – with a backpack

Start by standing with a chair behind you (arm length away). Lift one foot on the chair with the hip extended. Squat straight down and push back up. You can lift your arms forward for balancing.

STANDING CALF RAISES / JUMPING CALF RAISES – with a backpack

How to:

Stand on a flat surface with your toes pointed straight ahead.

Lift your heels off the floor to flex your calf muscle.

Pause for moment, then slowly return to the floor. That is one rep.

One remarkable thing about this move is you can do it anywhere