Legs are one of the most common problem areas that clients complain about. Can you relate?
Do you avoid wearing shorts and hate the thought of swimmers?
If your thighs rub together, your bum jiggles and dimples appear, it’s time to step up your leg routine.
Whatever you’d like to improve about your legs, it isn’t going to fix itself. The best strategy for getting killer legs is to include strength training for your lower body in your regular exercise routine.
To tone and sculpt your legs, incorporate the following five exercises a few times a week and see the difference they make. Stick with it and you’ll be showing off those legs in no time.
1: The Squat
A properly done squat is a powerhouse of an exercise. In one movement you work your glutes, hips and thighs.
How to squat. Position your feet shoulder-width apart. Keeping your back straight, core tight, and chest up, squat down like you’re going to sit in a chair. Bend at the knees until your thighs are parallel (or lower) to the floor, keeping your knees from extending past your toes. Hold this position, and then exhale as you stand back up. As your endurance builds, feel free to add resistance with weights and various types of squats, also vary the rep ranges you do.
2: Stiff Legged Deadlift
This move is a little more complicated but worth the effort. It works your hamstrings, buttocks.
Stand up straight holding a bar. Push your butt back keeping the bar close to your body you then want to reach for your toes (you may not make it that far). Do this move in a controlled fashion, always keeping in mind that you are basically trying to just touch your toes, keep your back flat and minimal knee bend.
3: The Mountain Climber
This rocking leg exercise mimics the movement of climbing a steep mountain. The faster you move your legs, the more of a cardio workout you’ll get as well.
Get into a push-up position: hands and toes on the floor holding up your body. Holding in your abs, lift your right foot, and bring your right knee toward your chest. Tap the floor with your right foot, and then extend your leg back to starting position. Repeat with your left leg, bringing your left knee up toward your chest and tap the floor. Return to start position.
4: The Lunge
The lunge is arguably the best leg exercise, as it works pretty much every leg muscle as well as your buttocks. There are quite a few variations to the simple lunge, but to do the basic lunge, stand up straight and tighten your core.
Step forward several feet with your right foot, lightly landing heel first. Bend both legs down until bent at 90 degrees (never more) and your left knee is about an inch above the floor. Your knee shouldn’t extend further than your toes. Keep your body upright, tighten your core and work to keep your balance by not wobbling from side to side. Lift your body up and bring your hips forward until you’re standing straight. Repeat on the other side, lunging forward with your left foot.
5: Step-Up
Step-ups are great because they mimic movements you perform in daily life. This exercise works your legs and also gets your heart pumping. When you step-ups you can hold a dumbbell in each hand to increase resistance. In addition, you’ll need some sort of step such as a bottom stair, sturdy box, or low stable chair.
Step up with your right foot and then bring your left foot up. Step back down, so both feet are on the floor. Repeat, stepping up first with your left foot.
Incorporate these moves into your routine to tone your legs, lift your buns, strengthen your core, and to encourage healthy weight loss.
What are you waiting for? Begin your Body Overhaul today by reaching out to a fitness professional in your area.
Scott Williams
CrossFit Coach and Founder of
Succeed Personal Development & Succeed Overhaul
W: www.succeedoverhaul.com
