Bodyweight exercises

Moves that need nothing but floor space — sometimes a bar or a bench — covering legs, abs, chest and the rest of you. They're the easiest way to train at home or on the road, and the base skill that weighted work builds on later. Difficulty comes from leverage, tempo and range rather than load: a slower descent or raised feet turns a familiar move into a harder one. Start with the ones you can do cleanly and progress when the reps come easily.

  • Rocking Half Frog Stretch

    The Rocking Half Frog Stretch is a dynamic flexibility exercise targeting the hip flexors, adductors, and lower back. It helps improve mobility and reduce tension in the hips, making it beneficial for athletes and individuals with sedentary lifestyles.
    LegsBeginner

  • Sliding Leg Curl

    The Sliding Leg Curl is a bodyweight exercise targeting the hamstrings, glutes, and core. It involves sliding your feet on a smooth surface while maintaining a bridge position, which increases the engagement of the posterior chain muscles.
    LegsBeginner