If your lower body strength day has gone walkabouts in isolation then fear not, you're not alone. Without the chalky feel of a heavy barbell or slightly-sticky-with-sweat 20kg kettlebell at the gym, leg day can feel a little bit all over the place. How do you train the large muscle groups – hammys, quads, glutes etc. – without a myriad of gym equipment at your disposal?
Well, trainer Courtney Pruce's advice is to focus on exercises that use tempo and 'isometric' holds (pausing to keep a muscle under strain during an exercise) to build resistance, increase strength and sculpt lean muscle.
'The focus of this workout is control and quality of movement,' explains Pruce. 'While you'll still get that heart rate spike, the emphasis is really on form and control over speed.'
Got that? Don't sacrifice form for smashing out more reps – that benefits no one. Instead, be your own best training friend and focus on completing perfect-form reps. We can see you!
Meet your PT: Courtney Pruce
What's your favourite exercise?
Clean and jerks, or handstand push ups.
And which exercise do you think is the most overrated?
Abdominal crunch – an utter waste of time and energy!
Give us your best training tip...
Never ever skip a dynamic mobility warm up! Not only is it essential for injury prevention, its hugely beneficial in maximising range of motion and training potential.
Try Pruce's no-kit lower body strength workout
Do: Complete the four exercises back to back with minimal rest between exercises. Take a short rest – 30 - 90 seconds – between each round. Aim for three to five rounds depending on your fitness levels:
- Beginners: Aim for 3 rounds with longer rests between exercises and between rounds. Go for the lower end of the rep range – e.g. if the rep range is 8-10, choose 8.
- Intermediate: 3+ rounds with minimal rest between exercises and between rounds. Go for the higher end of the rep range – e.g. if the rep range is 8-10, choose 10. Go on, you can do it!
1. Tempo squats
Do: 8-10
a) From standing, lower down into a squat position slowly, counting 3–5 seconds on the way down.
b) Pause for 1 second at the bottom of the squat.
b) Powerfully push through your heels to stand upright for 1 second and repeat.
2. Glute bridges
Do: 8-10
a) Lie on the floor and place your feet hip-width apart, knees bent at 90º, so your body forms a line from your shoulders to your knees.
b) Squeeze your glutes drive through your heels to raise your hips to the ceiling.
c) Pause for 3 secs at the top before slowly lowering down. Repeat.
Lions Non-Slip Yoga Mat
Eco Friendly Yoga Mat
Sweaty Betty Eco Yoga Mat
3. Side lunge
Do: 10-12 reps on each side, alternating legs each rep
a) Standing at the top of your mat with your feet together, engage your core and lunge laterally, pushing your bum out behind you and keeping your upper back flat.
b) Push through the heel of your lunging foot and repeat.
4. Wall sit
Do: 20–40 seconds depending on fitness levels.
a) Stand with your back and head against a flat wall.
b) Slide down the wall, bending at the knees until your head and back are flush against the wall and your bum forms a right angle with your knees. It should look like a squat, supported by the wall.
c) Stay in this position with your core engaged for the required amount of time.
Looking for some more bodyweight strength work?
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Morgan Fargo is a freelance beauty and wellness editor. Her CV includes Women's Health Magazine UK (and sister publication Women's Health Australia), Stylist Magazine and more.
