Pumping: 5 exercises for excellent thigh training on the street. This complex will help to involve other zones as well.
In this workout, we have collected effective exercises that will help pump up your leg muscles without any weights. You can easily do them outside or at home.
How to do the workout
Perform three sets of the following exercises:
- Static squat with leg abduction – 10 times.
- Kneeling down – 10 reps.
- Cross-steps – 15-18 reps.
- Split squats – 12-15 reps.
- Leg raises on a bench – 10–12 reps.
For all exercises except the second, perform the specified number of repetitions on each leg. Rest 60–90 seconds between sets.
How to do exercises
Static squat with leg abduction
Go to the wall or horizontal bar stand , press your back against the support and lower yourself into a squat until your thighs are parallel to the floor. Fix the position, check that your legs are bent at the knees at a right angle.
Lift your right leg off the floor, move your hip to the side, return it back and place your foot on the floor. Repeat with the other leg. Continue in this manner until you have completed 20 reps in total.
Kneeling down
Place your feet shoulder-width apart or slightly narrower. Lift your heels off the floor, push your pelvis forward, and smoothly lower both knees to the floor. Without using your hands, rise back up and repeat.
If you can’t get up from your knees, perform the movement through a squat. Having dropped to the floor, sharply push your pelvis back, going into a deep squat, straighten up and repeat the movement from the beginning.
Cross-stepping
Stand with your right side to the bench. Place your left foot on the support, shift your weight to your leg and step up onto the bench. Straighten your knee, then return to the starting position and repeat.
When climbing, do not push off the ground with your foot: this will relieve the strain on your muscles. Rise and descend smoothly and under control.
Split squats
Stand with your back to the bench, place the toe of one foot on the support. Keep your hands on your waist or folded in front of your chest. Lower yourself into a squat on one leg until your knee touches the floor or close to it. Lean your body forward slightly, keeping your back straight. Straighten up and repeat.
Make sure that the knee of your working leg does not turn inward. Keep it straight or slightly turned outward.
Leg raise on bench
Get into a side forearm plank next to a bench or low bar. Place the ankle of your top leg on the support. Lower your pelvis and the other leg to the floor. This is the starting position.
Using your elbow and foot on the support, lift your pelvis and bring your legs together. Return to the starting position and repeat.
Write in the comments which exercise seemed the most difficult to you.
KEEP TRAINING
Pumping: a simple complex that will help you wake up and warm up properly
Pump Up: An Outdoor Workout That Will Give Your Legs and Abs.
