Bodyweight Exercises

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Bowling is a physically demanding sport. Lower body strength creates ball speed, balance, and stability. If any of these three items are missing it will be difficult to repeat good shots.

In this premium video, Leah Zahner, Certified Personal Trainer (NASM), demonstrates body weight exercises that focus on the lower body.


Start with your feet slightly wider than your hips. If you can, turn your toes out or away from your midline. Reach your arms forward or over your head. Then squat down to your lowest position. Squeeze your lower body to get back up into your starting position.

It’s important to note, you do not want to get too wide with your toes or too narrow with your feet when doing this exercise. As you lift back up into position, keep your chin up and chest out. The muscles targeted with this exercise are your quads and glutes. Try to do three sets of 15 reps when incorporating squats into your workouts.

Bodyweight Squat


Start with your feet hip width apart and parallel. Step one foot forward and guide one of your knees towards the floor. When you’ve reached your lowest point, pause for a brief moment and then press up with your foot to get yourself back up into the starting position.

Do the same thing with the other leg and continue to alternate legs to avoid imbalances. This exercise also targets your quads and glutes. When working this into your workout routine, try to do three sets of 15 reps.

Bodyweight Lunge

The great thing about both of these exercises is that they can be done anytime, anywhere. So if you’re at the office unable to get to the lanes, give one or both of these a try. Your game will thank you for it.

Check out “How to do a Reverse Lunge” and “Bowling Warmup and Cooldown” for more bowling exercises.