Nearly every leg exercise is a push.
So let's stay focused on 4 leg exercises you can do with only your body... a dumbbell... a kettlebell.
Simple is doable.
And then we'll look at a one - amazing - exercises that are a little more exotic and require a gym.
Plus I'll share some Fit Finisher workouts so you can put all these exercise to the test is a fast paced workout session.
My Favorite 4 Lower Body "Push" Exercises
Squats
Of course right?
I had/have to include squats. It's such a great (one of the best) exercises and you can do anywhere.
Plus it's all push.
Make sure you read about how to do the goblet squat and then checkout these 10 different types of squats .
Here are the key steps to focus on when doing your squats.
Step 1
Unless you know your ideal stance width... which just takes practice to figure out...
Start with a stance shoulder width apart of just inside shoulder width.
The key here is to twist your feet into the ground as if your toes were moving out and your heels moving in.
BUT... your feet are actually going to move. Your twisting into the ground and you'll immediately feel your leg muscles light up.
Now just keep your core pulled with good posture.
Step 2
Start squatting down. Remember... it's your hips that are moving down.
Resist the urge to bend forward. Take a look at the pictures so see what I'm talking about.
Keep your feet twisting into the ground.
This will push your knees out over the outside of your feet. This will also make it easier to active your arches in your feet... and pull them off the ground.
Squat to about parallel.
As you get more mobile... you'll be able to go lower.
Finally... keep your torso as tall as you can. It will hinge forward and little... but stand tall.
Check Out These Squat Blog Posts
Get the full squat breakdown with my squat exercise database post .
I go into detail so you can make your squat practice count.
Learn how to do the prisoner squat .
Split Squat
Split squats are one of my personal favorite leg exercises and technically it's a push.
Here's how to do them at a high level. And don't worry... I have an in-depth post for you to read about.
Step 1
You'll need a box... chair... bench...
You need something to put your foot on.
Start about 24 inches in-front of your box.
Move a leg behind you and place the top of your foot on your box.
If you have a weight... you should already be holding it as you get into position.
form tip
Split squats are a tough exercise because balance plays a huge role.
You will lose your balance as you do the exercise.
I loose my balance all the time. It happens.
Here are some tips to help you get better a little faster with your balance.
One - Don't Wear Running Shoes
If you wear shoes with lots of padding... it's going to be harder for you to find and maintain your balance.
I recommend just wearing your socks (or bare feet) as this will give you the best grip with your feet.
Two - Start Bodyweight
Use only your bodyweight. This will let you practice with less risk of dropping a weight... or making losing balance a dangerous activity.
Step 2
With your back foot on the box... lower down until your back knee is just above the ground... or slightly taps the ground.
Your font leg will bend to about 90 degrees.
The key is to make sure your font knee is pushing out like the squat (above).
Keep your knee from caving in and push it to the outside of your foot.
Split squats are tough and hit your legs like few leg exercises can.
Read my full post breaks down split squats... also called bulgarian squats .
Then try these workouts:
The Kettlebell Swing
Step 1
Start in a stop stop position. This is the fundamental beginning and end position.
Hike the kettlebell back into the loaded power position.
The key is a strong hip hinge. Unlike the squat... you are hinging from the waist.
This means your knee bend is only a faction of what a squat is. Checkout the images and you'll see the difference.
Step 2
From the loaded position... and focused on keeping balance over your entire feet...
Fire hard with a strong hip thrust (push).
This is going to get the kettlebell moving.
At the top of the swing your legs are fully locked out and your squeezing your butt hard.
The kettlebell only ever gets to about chest to neck high.
Pair squats with swings and you have one of the best exercise combos ever... plus they're so simple.
If you want the full breakdown, read my detailed post about how to do the kettlebell swing .
Now try these workouts... but only if you know how to properly swing the kettlebell.
Get To 90 Kettlebell Swing Workout
Squat Hops
Let's change things up and only use our body... no weights and faster!
Squat hops are the "safe" version of squat jumps. But if you've been to Fit Women's Weekly... you know I am not a fan of jumping .
Step 1
Use the same squat setup we talked about above.
Remember, twist your feet into the ground and keep your hips moving down.
Step 2
For this exercise I like to get to parallel or just above it.
From the bottom of the squat you are going to explode up hard.
This is a plyometric move... a power move.
Step 3
DO NOT jump into the air.
Rather hop up to your tippy toes.
It's almost like you're floating briefly before you come back down and immediately into the next squat.
Your feet never actually leave the ground.
This squat version is smooth... fluid... and it will burn out your legs in a more cardio style.
Sled Push
So this is the more exotic exercise.
You will need a sled. But if you get creative... you can probably come up with something similar from the stuff in your garage.
I won't break down the steps but just take a look at the pictures... it's all push.
The great thing about a heavy sled push is... it's a great way to overload your legs without putting weight on your back.
When Dan and I had the fitness studio... we would do the sled all the time.
If you have access to a sled... try this workout...
Sled And Battle Rope Fitness Test
Don't You Just Want To Come Train With Me?
I can help you learn all of these exercises and incorporate them into workouts for you.
Go learn about my programs and make sure you get involved with Fit Women's Weekly.
This is the only strength training world for women that will actually get you results.
