As an athlete looking to go for WBFF competition, you may be surprised to know that your legs decide how good or bad your performance might be.
Why? This is because your legs are the foundation of your body as they connect you to the ground from you generate power. In this regard, you should endeavor to build your leg muscles the same way you work on your upper region, if not more. This allows you to achieve the perfect posture and balance, which are some of the requirements of winning a WBFF competition. So, in this regard, we’ll be discussing 10 zero-equipment exercises you can do for stronger legs.
Endeavor to repeat each routine for 5 sets of 30 seconds each (that is, do as many repetitions as you possibly can for 30 seconds) 5 times, and take 20-25 seconds to rest between sets.
If you like, you can grab a mat to practice as you read. Okay, let’s begin.
For WBFF competitions, jump squats happens to be a maximum effort exercise with every repetition. When you apply maximum effort from your legs, you engage all the muscles in your legs to your highest potential. To start, place your feet apart in a position that allows you to jump to your highest level. With both feet in that position, drop your hips back as far as you can while pushing out your knees to have them under your hips.
Jump with a single motion, jumping as high as you possibly can. This explosive, intriguing, and dynamic exercise will work out your entire legs and really get your heart rate up. So, it is a leg exercise and a cardio all at once.
Bulgarian split squats
If you are looking to enter your WBFF competition with a gallant stride, you’ll need the Bulgarian split squats. The Bulgarian split squats is going to help stretch the rear leg while strengthening your front leg by putting the weight on your front leg. To make this exercise more effective, you can choose to grab dumbbells or weights to increase what you are lifting.
Your feet should be placed on a surface. This surface could be a bench, a chair, or a bed. With your feet on the surface, try to sink down as low as you possibly can. Drive vertically upward so that one of your foot is off the floor. To increase or speed up your heart rate, you can end this with a jump or a hop. Repeat this process until you finish all of your reps on one side, then do the same on the other leg.
You must have probably guessed that pistol squats we are going to be in here somewhere, didn’t you? This effective exercise is designed to test your balance, mobility, flexibility and also give you and all some contraction in the quads both dynamically and statically. All of which are required in a WBFF competition.
If you have a great balance, you can start by putting your leg out to a 90-degree angle. Endeavor to squeeze your leg as tight as possible and then sit down as low as you can.
From your current position, come up ensuring that only one leg is on the ground. Proceed to repeat this process on one side before moving on to the other leg. If you don’t have a great balance, you can go down to a surface and come up from there. To make this exercise more effective, you might need an elevated surface; it could be a bench or a chair.
Single leg squats
With single-leg squats, you’ll be able to push your balance and core strength beyond the limits. This kind of squats will make both your hamstrings and quads scream. As you tend to lower your body, your hamstrings will get fully engaged.
Then when you rise, your quads will kick in, and you feel the effect. Kick your leg back and try to sink all the way down until it touches the floor. As you do this, try to keep all of your weight on your front leg. Come up, kick your back leg forward, driving your knee. Ensure you finish all the reps on one leg before you go to the other leg.
To you, curtsy may sound like what little girls are taught when they say hi to someone who they respect. Plus, you’re probably going to strike a similar pose in your WBFF competition.
Well, curtsy squat is a funny-looking squat that is meant to get your glutes hard. In this exercise, you want to tuck one leg behind the other with your legs crossed. After this, try to sink down. As you go down, you are likely going to feel a tight activation of your glute and outer thigh. Return to an upright position. To increase the effectiveness of this routine, you can add dumbbells or do all reps on one side and then move to the other leg.
Reverse lunges are going to reduce the intensity for a bit. You are likely to feel some serious burn with this exercise. To start, ensure your legs and shoulder-width apart with one leg back and sink down. Then proceed to stand back to a standing position. Again, as similar to the single-leg squat, kick your leg forward and point out your knee at the end of the reps.
This is a simple but effective workout routine that is meant to prepare you for the WBFF competition. Here, you will load all your weight on each leg, and it will force maximum activation of the glutes and quads. Reach your leg laterally from the midline of your body while ensuring that the opposite leg is straight. Sink the whole of your weight down into the leg you reached out. Repeat on one leg before moving to the other leg.
These workout routines we just discussed can be performed without the assistance of gym equipment. Building your leg muscles will prepare you for your WBFF competition. If you wish to get the best out of this workout routine, we advise that you get consistent with them.