Published On Nov 6, 2023
🔥 Looking to build leg muscle and improve your mobility without needing a fully equipped gym? You're in the right place!
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In this video, Onnit Editor-in-Chief, Sean Hyson, dives into the science behind muscle growth and the incredible benefits of bodyweight exercises for your legs. đź’Ş
🏋️‍♂️ The key to muscle growth is mechanical tension, and you can achieve it with bodyweight exercises just as effectively as with weights. Whether you're into high reps or low reps, pushing yourself to failure is the name of the game. As your reps slow down near the end of your set, your muscles experience the tension they need to grow stronger.
đź’Ą Bodyweight exercises offer the unique advantage of a greater range of motion, helping you enhance your mobility. With no barbells or dumbbells to limit your movement, you can work on those deep positions that were once a challenge. Plus, improved mobility equals better joint health and overall athleticism.
đźš« No weights? No problem! You can perform these leg exercises with basic equipment like a bench, exercise mat, furniture sliders, and an elastic resistance band. Having access to a home gym or garage for added options is great, but it's not essential. You won't need barbells, dumbbells, or machines for these workouts.
00:00 - Intro
00:33 - Can you build leg muscles and strength without weights?
01:35 - Slider leg curl
02:27 - Bodyweight leg extension
04:09 - Copenhagen plank
05:33 - Touchdown squat
06:23 - Lateral leg raise
07:07 - Sample Bodyweight Leg Workout Plan
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Join us in this workout and unlock the potential of your own bodyweight to build leg muscle and improve your mobility. Don't forget to like, share, and subscribe for more fitness tips and exercises to help you reach your goals! đź’Żđź’Ş #BodyweightLegExercises #MuscleGrowth #Mobility #FitnessWorkout
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The science is pretty clear now that the main driver of muscle growth is mechanical tension—the tension your muscle fibers experience when you take a set of an exercise to failure, or close to failure, and your rep speed slows down involuntarily. In other words, it doesn’t matter whether you’re lifting weights or using your own bodyweight for resistance, or whether you’re doing high reps or low reps. As long as you train hard enough that your muscles start to fatigue and your reps slow down near the end of your set, they’re going to experience enough tension to deliver a stimulus that allows you to gain muscle and strength.
