How to Work Out Legs Without Weights

By Chris Joseph

As a golfer, your fitness regimen should include conditioning your legs. The legs generate power and maintain stability during the swing, and with strong legs, you'll have the stamina to walk the golf course. You can perform leg exercises without the use of weights or going to the fitness center.


Difficulty: Moderate
Step 1
Lie on your back with your legs fully extended.
Step 2
Lift your left leg off the ground and raise it toward the ceiling, while keeping your knee straight. Return your leg to the starting position.
Step 3
Perform as many repetitions as you can with the left leg.
Step 4
Perform the same exercise with the right leg. Leg raises build the quadriceps muscle, which is located at the front of the thigh just above the knee.
Step 1
Stand in an upright position with your legs about shoulder-width apart.
Step 2
Slowly bend your knees and lower your buttocks until your upper legs are parallel to the ground. Return to your starting position.
Step 3
Complete as many repetitions as possible. When you can do this two-legged version with little effort, perform the exercise standing on one leg. Squats strengthen your upper legs, hips and thighs.
Step 1
Lean with your back against a wall.
Step 2
Slowly slide down the wall your upper legs are parallel to the ground, and hold this position for 10 seconds. Return to the starting position.
Step 3
Complete as many repetitions as possible.
Step 1
Lie on your back with your legs extended and your left heel on the floor.
Step 2
Lift your right leg off the ground.
Step 3
Push off with your left heel and raise your buttocks off the ground.
Step 4
Perform as many repetitions as possible.
Step 5
Switch legs and repeat the exercise. Hamstring bridges will develop the muscles in the back of the leg that extend from just above the back of the knee to the buttocks.
Step 1
Run up a flight of stairs as quickly as possible.
Step 2
Walk back down to the bottom.
Step 3
Repeat this exercise 10 to 20 times.
Step 4
Increase the aerobic intensity of the exercise by running back down to the bottom instead of walking.
Step 5
Place a weighted object in a knapsack and carry it on your back to further develop leg strength.

Tips & Warnings

When performing these exercises, be sure to start slowly and gradually add repetitions as your fitness level increases.


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