Pumping: the complex will load the legs well without any equipment

Pumping legs is the weak point of any program with your own body weight. Large and strong quads and glutes quickly adapt to air squats and lunges, and light dumbbells and thin bands do not provide enough load for muscle growth.

We have compiled a complex of the most effective movements on the lower body. Five exercises will help pump all sides of the thigh - front, back and inner, strengthen the large and medium gluteal muscles.

How to do the workout

Perform three rounds of the following exercises:

1. Bulgarian split squats.
2. Scandinavian twists.
3. Copenhagen Inner Thigh Raises.
4. Walking up the hill.
5. Side plank leg raises.

Do movements 10 times on each leg, and Scandinavian twists - 10-15 times.

How to do exercises

Bulgarian lunges

This exercise is great. loads1. b. A. Forest, G. S. Cantrell, b. K. Schilling. Muscle Activity in Single vs. Double‑Leg Squats / International journal of exercise science
2. L. Mausehund A. E. Scard, T. Krosshaug. Muscle Activation in Unilateral Barbell Exercises: Implications for Strength Training and Rehabilitation / Journal of strength and conditioning research

both anterior and posterior thighs, and activatesK. McCurdy, E. O'Kelley, M. Kutz. Comparison of lower extremity EMG between the 2‑leg squat and modified single‑leg squat in female athletes / Journal of sport rehabilitation middle gluteal muscles.

Stand next to a low, stable support and place the toe of one foot on it. Squat until your working leg is parallel to the floor. Watch to knee did not roll in.

At the bottom of the exercise, the lower leg of the working leg should be parallel to the body. You can test this by filming your performance on your phone or doing it in front of a mirror.

Make sure your back stays straight throughout the exercise.

Scandinavian twists

This movement effectively pumps the back of the thigh.

Find where to fix your legs. For example, put your feet under the bed or ask a friend to hold your ankles. Place a rolled-up rug under your knees so that it doesn't hurt.

Straighten the body, pull in the stomach and tighten the buttocks. Your body should form a straight line from the top of your head to your knees.

Slowly lower yourself forward as long as you can hold a straight position. When the strength ends, and the body begins to bend, gently lower yourself onto your hands, push off the floor and go to the starting position.

Copenhagen ups

This exercise is great. loadsM. Schaber, Z. Guiser, L. Brauer. The Neuromuscular Effects of the Copenhagen Adductor Exercise: A Systematic Review / International Journal of Sports Physical Therapy muscles on the inside of the thigh.

Get up in side plank on your right hand, place your left foot on a bench or chair, and keep the other close to the bottom of your platform. It is advisable to find support higher, somewhere at the level of your hip.

Check that the body is in the same plane: the shoulders do not go forward, and the body and legs are in the same line. Lower your right foot to the floor, pull it back to the support, and repeat.

Walking up the hill

This movement loadsW. K. Neto, E. Soares, T. L. Vieira. Gluteus Maximus Activation during Common Strength and Hypertrophy Exercises: A Systematic Review / Journal of sports science & medicine gluteal muscles are better than other exercises with your body weight.

Find a stable support about 40-50 cm high, put your right foot on it. Transfer your body weight to your right leg and, without swinging or pushing, rise to the elevation.

Without bringing your left leg forward, come back down and repeat. Make sure that the knee of the working leg during the ascent looks clearly forward or turns slightly outward.

Side plank leg raises

exercise well pumpsMichael P Reiman, Lori A Bolgla, Janice K Loudon. A literature review of studies evaluating gluteus maximus and gluteus medius activation during rehabilitation exercises / Physiotherapy theory and practice gluteus medius muscles and strengthens the core.

Get into a side plank position on your right arm. Check that the body and legs are in a straight line, the pelvis does not sag, and the shoulders do not lean forward.

Raise your left leg up, lower it back down and repeat. Constantly tighten the press and follow the shape of the bar.

Share your impressions in the comments. Which exercise was the most difficult?

Iya Zorina