Lower-Body Workout to Survive a Gym-less Holiday Break

December 10, 2012 | Bill DeLongis

Must See Strength Training Videos

When college and high school athletes go home or on vacation during a holiday break, they often find themselves without a weight room for training. Never fear: You can still get a quality workout. (See STACK's Guide to Working Out on Vacation.) The following lower body routine requires just a chair, a towel and your body weight.

Bodyweight Jump Squat

  • Squat down until your thighs are parallel to the ground
  • Jump straight up into air by extending at the ankles, knees and hips while swinging your arms forward
  • Land in an athletic stance with your arms back, and start sinking into your next rep

Sets/Reps: 4x10

Perform with a barbell for an additional challenge

Plyometric Split Squat

  • Stand with one foot forward and one foot back
  • Lower yourself until you have a 90-degree bend in both knees
  • Jump up, switching position of feet in mid-air
  • Land with soft knees and begin lowering yourself into your next rep

Sets/Reps: 4x20

Single Leg Squat

  • Stand on one foot, then squat down until your butt hits a chair
  • Stand back up
  • Use a chair that lets your thighs be parallel to the ground when you squat down
  • If the move seems too easy, remove the chair

Sets/Reps: 4x6-10 each leg

Slide Curl

  • Lay on a wood or tile floor with your heels on a towel
  • Pull your heels toward your body while simultaneously raising your hips in the air
  • Hold at the top for a second, then slowly straighten your legs while simultaneously lowering your hips back to the ground

Sets/Reps: 3x12

Single-Leg Hip Extension

  • Lie on your back and bend one knee so that your heel is about 6 inches from your butt
  • Drive off heel of planted leg to raise both hips into the air
  • Hold at the top for two seconds, then slowly return back to starting position
  • Progress to placing your foot on a sturdy object like a chair. Eventually you’ll be able to use an unstable surface, like a medicine ball or a stability ball

Sets/Reps: 3x12 each leg

Bill DeLongis
- Bill DeLongis, CSCS, is the assistant director of speed, strength and conditioning at Stony Brook University, where he works with baseball, volleyball, men's lacrosse, women's...
Bill DeLongis
- Bill DeLongis, CSCS, is the assistant director of speed, strength and conditioning at Stony Brook University, where he works with baseball, volleyball, men's lacrosse, women's...

Featured Videos

Path to the Pros 2015: Devin Smith Path to the Pros 2015: Devin Smith Views: 182,224
Path to the Pros 2015: Marcus Mariota Path to the Pros 2015: Marcus Mariota Views: 1,271,129
Path to the Pros 2015: Trae Waynes Path to the Pros 2015: Trae Waynes Views: 81,017
Load More

Resources

STACK Fitness

Everything you need to be fitter than ever

STACK Conditioning

Sport-specific conditioning programs

Coaches and Trainers

Tips and advice for coaches and trainers

Magazine

Latest issues of STACK Magazine

STACK 4W

Women's sports workout, nutrition and lifestyle advice

Gamer

Gaming, entertainment and tech news

Basic Training

Military-style training for athletes

News

Find the latest news relevant to athletes

Most Popular Videos

Colin Kaepernick's Core Workout Colin Kaepernick's Core Workout
Views: 896,781
Drew Brees Will Not Be Denied Drew Brees Will Not Be Denied
Views: 12,195,981
Robert Griffin III Pocket Presence QB Drill Robert Griffin III Pocket Presence QB Drill
Views: 6,866,321
Ohio State Football Open Field Plyo Drill Ohio State Football Open Field Plyo Drill
Views: 9,501,467
Dustin Pedroia on Training Dustin Pedroia on Training
Views: 10,921,007

Load More
More Cool Stuff You'll Like
Are You Using the Right Weight for Every Exercise?

Are You Using the Right Weight for Every Exercise?

Full-Body Training: 4 Dumbbell Ring Training Exercises

Full-Body Training: 4 Dumbbell Ring Training Exercises

There Might Be a Good Reason Tim Tebow Looks This Ridiculous

There Might Be a Good Reason Tim Tebow Looks This Ridiculous

How to Build Strong Neck Muscles

How to Build Strong Neck Muscles

Why Single-Arm and Single-Leg Training is Better for Athletes

Why Single-Arm and Single-Leg Training is Better for Athletes

5 Things to Remember When You Wing Your Workout

5 Things to Remember When You Wing Your Workout

Build Lower-Body Power with This Squat Workout

Build Lower-Body Power with This Squat Workout

10 Biceps Exercises Better Than Traditional Curls

10 Biceps Exercises Better Than Traditional Curls

Troubleshooting the Lunge: How to Fix Your Form

Troubleshooting the Lunge: How to Fix Your Form

10-Minute Dynamic Warm-Up for Any Workout

10-Minute Dynamic Warm-Up for Any Workout

Why Reverse Lunges Are Better Than Forward Lunges

Why Reverse Lunges Are Better Than Forward Lunges

Strength Isn’t Just How Much You Can Lift on a Barbell

Strength Isn't Just How Much You Can Lift on a Barbell

2015 Summer Training Guide: Wrestling

2015 Summer Training Guide: Wrestling

2015 Summer Training Guide: Softball

2015 Summer Training Guide: Softball

Why You Should Add Depth Jumps to Your Workouts

Why You Should Add Depth Jumps to Your Workouts

Heavy Rope Workout for Big Gains

Heavy Rope Workout for Big Gains

2015 Summer Training Guide: Football

2015 Summer Training Guide: Football

A Modern Twist to the Original Burpee

A Modern Twist to the Original Burpee

Mix Up Your Workout With Unique Partner Exercises

Mix Up Your Workout With Unique Partner Exercises

Go Against Traditional Workout Order for Bigger Gains

Go Against Traditional Workout Order for Bigger Gains

Build Elite Strength With This Training System

Build Elite Strength With This Training System

Use Single-Leg Strength to Enhance Soccer Performance

Use Single-Leg Strength to Enhance Soccer Performance

Building Functional Balance for Figure Skaters

Building Functional Balance for Figure Skaters

Bulletproof Shoulders: A Shoulder Training Guide

Bulletproof Shoulders: A Shoulder Training Guide

2015 Summer Training Guide: Basketball

2015 Summer Training Guide: Basketball

2015 Summer Training Guide: Lacrosse

2015 Summer Training Guide: Lacrosse

Perfect Planks: How to Make this Classic Exercise More Effective

Perfect Planks: How to Make this Classic Exercise More Effective

9 Ways to Improve Your Squat Technique

9 Ways to Improve Your Squat Technique

What Sport Coaches Need to Know About Strength and Conditioning

What Sport Coaches Need to Know About Strength and Conditioning

2015 Summer Training Guide: Soccer

2015 Summer Training Guide: Soccer

Fix 7 Common Problem Areas with Exercises From Todd Durkin

Fix 7 Common Problem Areas with Exercises From Todd Durkin

2015 Summer Training Guide: Baseball

2015 Summer Training Guide: Baseball

3 Simple Tips to Gain Muscle Mass

3 Simple Tips to Gain Muscle Mass

Marcus Mariota's Speed and Strength Workout

Marcus Mariota's Speed and Strength Workout

Build Powerful Muscles With Velocity-Based Training

Build Powerful Muscles With Velocity-Based Training

2015 Summer Training Guide: Volleyball

2015 Summer Training Guide: Volleyball

The 10-Minute Grip Strengthening Workout

The 10-Minute Grip Strengthening Workout

Building Brakes for More Speed

Building Brakes for More Speed

2015 Summer Training Guide: Track

2015 Summer Training Guide: Track

The Squat Variation That Torches Your Core

The Squat Variation That Torches Your Core

3 Bear Crawl Variations for Better Core Strength

3 Bear Crawl Variations for Better Core Strength

YardBarker