Strength training is a great way to get into shape and to increase your basal metabolism. Among the many different types of strength training, leg training offers more benefits, especially for those who are on a diet.

The legs are the foundation of the body, the leg muscles are large and are the foundation of the whole body, training the legs will grow the muscles and raise the metabolism. And leg exercises are not done independently, many times they are attended by the upper body muscles, and well practised legs will also protect the joints. And women's leg exercises will also result in stronger legs and better lines. Today see will introduce 3 machine free movements to give you a more solid chassis.

Movement 1: Bulgarian deep squat

To distance yourself from the chair behind you, stand upright, lift one leg straight back and place your feet on top of the chair. If necessary, place a cushion directly below the knee on the back leg and allow the knee to touch the cushion before rising up during the squat. Keep the front knee pointing the same way as the toes and keep your back straight to ensure your balance. If balance is not sufficient, you can also use a fixed object to assist with balance, swapping legs.

Movement 2: Arrow alternate squat

Stand with your arms naturally at your sides, keep your feet open in front and behind you and squat down into an arrow squat position. As you jump up, swap your feet back and forth, landing on the ground with your front and back legs switched, but in the same position. The back is always straight and the movements are performed in a consistent and alternating manner, keeping your balance.

Movement 3: Alternating side lunge

Keeping standing, step one leg to the side so that the distance between the feet is about twice the width of the shoulders, with the toes pointing diagonally forward. Both arms can be clasped in front of the chest or placed at the sides of the waist, making sure the back is straight. Squat down until your thighs are parallel to the ground, use your hips to power upwards and then switch to the other side when you get up.

Each of these movements can be performed 15 times, with the first one being performed on a different leg, 15 times on each side, 2-3 sets each time, 3-4 times a week. The first thing to focus on is the quality of the movements. Once the quality is good, you can later adjust the quantity according to your ability. Leg exercises without equipment, basic movements to do, the lower body is just as strong.