Ladies, it’s time to get off those glutes and tone those legs. These leg workouts will add variety to repetitive routines and work your quads, glutes and calves. These exercises can be done at home and at the gym, and can be altered or improved to suit everyone’s abilities. Check out these workouts to fit into your leg-day routine.
The Lunge March
Find an open space, whether it’s at the gym or at home, and simply lunge back and forth across the room. Step forward with your legs shoulder length apart. Make sure your front leg is bent at a 90-degree angle, with your shin perpendicular to the floor. Hold this position for three to five seconds. Once your finished, stand up and bring both feet together. Repeat these steps with the opposite leg, and continue to march to your destination.
Advancement Tip: Hold weights in either hand to build leg and arm muscle.
The Power Squat
Get those glutes and quads looking firmer with the power squat. Stand with your arms extended in front of you and your feet shoulder length apart. Squat down and keep your arms out. Do not move your arms at all. Keep your head looking straight forward and do not bend your neck or back.
Advancement Tip: Hold a weight in front of you with both hands and squat. Use heavier weights as you progress.
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Sit upright with your back straight and your legs in front of you, again, shoulder length apart. Without bending your arms, touch your right hand to the opposite leg. If you’re starting with your right hand, try and touch your left foot. When done correctly, you should feel a stretch in your quadriceps.
Advancement Tip: Lie on your back and lift your legs straight in the air, forming an L shape with your body. Put your arms out flat against the floor above your head, continuing to be in the L Shape. Lift your arms above your head and touch them to your feet. This is also a strong ab routine.
Find something tall to hold on to, whether it’s the wall or just something sturdy that won’t fall over. Simply hold onto whatever works for you, and raise your leg backwards, keeping your back and the rest of your body straight. Hold for three to five seconds, then bring your leg down and repeat with the other one. Do not bend your waist when raising your back. If done correctly, you will feel your glutes and lower back tighten and your quadriceps stretch.
Advancement Tip: Attach ankle weights to your ankles to strengthen and tone more.
What other workouts help get you pumped for leg day? Share this post with a friend and think of some other exercises to add to the list.
About the Author: Hannah Cordi is a fitness enthusiast who spends her free time hitting the gym and looking for the best pump-up anthems. As a typical gym junkie, she is constantly pushing the limits and progressing to achieve her goals. You can catch Hannah at the Humber gym or drinking coffee and writing blog posts.