We’ve all listened to the guy who bemoans his brutal leg workout—how his hour of squatsleg presses, and hamstring curls leaves him hobbling out of the gym and crippled with soreness for three days thereafter.

There’s a place for those workouts—if you’re into bodybuilding, masochism, or building quads that can only be appreciated in a pair of short shorts. But if you’re looking to train your legs for strength, power, and functional movement, there’s no need to torture yourself with a full-gym workout.

In a sedentary world where we spend much of our time sitting behind desks and steering wheels, the emphasis should be on opening up our tight hips and mimicking the movements of daily life in order to prevent injuries and long-term ailments. This way, you’ll create a stronger, more powerful lower body using just your bodyweight as resistance.