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  • Winnipeg Tribune

Three Effective Body Exercises You Can do Anywhere

Sunday, August 13, 2023 - Exercise is important but it's not always convenient. Getting to the gym on a daily basis is difficult for many people, but you don't need a gym to get in some valuable exercise for your health.

Here are three effective body exercises that target the muscles in your legs:

Squats: Squats are a compound exercise that works your quadriceps, hamstrings, glutes, and even your lower back. They are a fundamental leg exercise that helps build overall lower body strength. To perform a squat:

  • Stand with your feet shoulder-width apart.

  • Lower your body by bending your knees and pushing your hips back as if you're sitting in a chair.

  • Keep your chest up and your back straight.

  • Lower yourself until your thighs are at least parallel to the ground or as far as your flexibility allows.

  • Push through your heels to stand back up.

Deadlifts: Deadlifts primarily target your hamstrings, glutes, lower back, and also engage your quadriceps and calves. They're a fantastic exercise for building lower body strength and overall stability. To perform a conventional deadlift:

  • Stand with your feet about hip-width apart and a barbell in front of you.

  • Bend at your hips and knees to grasp the barbell with an overhand or mixed grip (one palm facing you, one palm facing away).

  • Keep your back straight and chest up as you lift the barbell by pushing through your heels.

  • Stand up while maintaining a neutral spine, then lower the barbell back down under control.

Lunges: Lunges target your quadriceps, hamstrings, and glutes while also improving balance and stability. They can be performed in various ways, including forward, reverse, and lateral lunges. Here's how to do a basic forward lunge:

  • Stand upright with your feet together.

  • Take a step forward with one leg and lower your body until both knees are bent at around 90 degrees.

  • Keep your front knee aligned with your ankle and your back knee hovering slightly above the ground.

  • Push through your front heel to return to the starting position and alternate legs.

Remember to use proper form and start with a weight that's appropriate for your fitness level. If you're new to these exercises, consider working with a fitness professional to ensure you're performing them correctly and safely.

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