5 Lower Body Exercises You Can Do Anywhere (No Equipment Needed)
By nature, cycling is a killer lower body workout. But that doesn’t mean you should skip training your lower body off the bike. In fact, building your lower body strength in the gym will help you ride faster and farther with ease—whether you’re training to compete or simply to commute around town.
Pedaling is a linear motion that uses a specific set of muscles; lower-body training can target your other muscles from additional angles to help you develop your overall strength and power, says Charlee Atkins, C.S.C.S., founder of Le Sweat.
You don’t need a ton of weight to build that kind of strength. “Bodyweight exercises are a great starting point, especially if someone is new to strength training,” says Atkins. (It’s important to nail fundamental movement patterns before adding weight, she says.)
Even without weights, you’ll find the moves Atkins demos below to be pretty challenging. That’s because they’re all unilateral moves, which means you’re using one side of the body at a time. “This forces your body to work harder to stay stable and balanced,” she explains. And that translates to the bike. “We move unilaterally in life,” says Atkins. “You never pedal—or even walk—with both feet at the same time, so why train your body that way?”
How to use this list: Review the exercises below. Each move is demonstrated by Atkins in the video above so you can learn the proper form.Perform the workout as a circuit, completing the reps listed and moving to the next move with minimal rest. Rest for 1 minute between circuits. Complete 3 to 5 rounds. Atkins recommends doing lower-body workouts about 2 to 3 times per week with at least one day of rest in between. You don’t need any equipment. An exercise mat is optional. After you master this workout, if you want to make it more challenging, and you have access to dumbbells or kettlebells, you can add weight to each move.
Split Squat
From standing position, step right foot forward and drop into a kneeling position, both knees bent to 90 degrees. Stack shoulders over hips and maintain an upright torso while you press into right foot and come up to standing. Slowly lower back down until left knee kisses the ground. Do 10 to 15 reps, then repeat on the left leg.
Single-Leg Hip Raise
Lie faceup with knees bent, feet flat on the ground. Draw right knee toward your chest keeping the knee bent. Relax arms relaxed at sides and press left heel into the floor to raise hips until there’s a straight line from your shoulders through your hips, thighs, and foot. Hold at the top for 2 seconds, then lower back to the floor. Do 10 to 15 reps, then repeat on with left leg lifted and right foot planted.
Single-Leg Deadlift
Start standing with feet hip-width apart. Shift weight to left leg, then, keeping shoulders back and back straight, hinge at the hips and reach the right hand toward the ground as the right leg swings back behind you. Drive through heel to return to start. Do 10-15 reps, then repeat on the opposite side.
Quadruped Hip Extension
Start on all fours, then drop forearms down to the mat, elbows under shoulders, and knees under hips with a flat back. Kick the left foot straight up, like stamping the sole of your foot on the ceiling until you feel the glute activate. Lower leg to return to start. Do 10 to 15 reps, then repeat on the opposite side.
Lateral Squat
Stand with feet wider than hip-width apart, knees and toes pointing forward. Shift weight into right heel, send hips back, and bend right knee while keeping left leg straight. Lower until thigh is parallel to the floor. Drive through right foot to reverse the movement. Do 10 to 15 reps, then repeat on the opposite side.
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