Muscles become larger when you add more resistance to your workout regimen. However, when you focus your exercises on bodyweight you eliminate the progressive resistance, as your body weight stays about the same.
1. Single Leg Deadlift
This exercise requires some balancing, so hold on to a chair or table if you find it to be a little challenging. Lift your left leg off the ground, keeping a slight bend in your right knee and bend your torso forward. If you can, let go of your support and release your hands and fingertips toward the ground (without making any contact with the floor). Keep your back leg extended, so that it is almost parallel to the floor. Your legs should ideally form a 90° L-Shape. Keep your balance then return to the starting position. Complete 15 repetitions for this exercise on one leg, then switch.
2. Lunge
Stand with your right foot in front of your left, about 2 to 3 feet apart. Place most of your weight on your front leg, then lower your body down to a lunge position (as shown). Hold for 2 to 3 seconds, then press into the front foot, pushing back up to the starting position. Repeat for 20 reps per leg, then switch.
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