My 5 Favorite Moves for Sculpting Beautiful Legs (and Glutes!)

11541283_10152764157236557_1292804027_n

When I first started competing in fitness, one of the very first areas my coach and I focused on was legs. Being just shy of 5’9″, I had my work cut out for me. Typically those that are on the more ‘petite’ side (a nice way of saying short ๐Ÿ˜‰ ) tend to put on muscle a little more easily as their muscle bellies have shorter distances between the insertion points on their limbs. I was put through some BRUTAL leg workouts over the years. By brutal I mean ears popping, almost to the point of puking, having aching sore muscles for up to three days after the workout. My mission is not for others to necessarily experience the same, but my point is that it was NOT easy! I have learned over the years which exercises where the most detrimental in building my legs into what they are today (surprise, squats isn’t one of them). I have listed my five all-time favorite moves that were game-changers for me in creating great legs. You may even be able to perform a few of these in the comfort of your own home! Enjoy ๐Ÿ™‚

My Top 5 Moves

Lindsay-WO (14 of 46)

 

1) Bulgarian Split Squats

Areas worked: quads, hamstrings, glutes

Standing in front of a bench/raised surface, extend one leg back placing that foot on top of the bench; you should be able to stand tall with front leg slightly bent. With your weight supported on the front leg, lower yourself until your front thigh is parallel to the floor. Ensure your front knee does not extend over your front toe. Keeping your posture straight, drive your weight through your front heel, raising yourself into starting position. Repeat for 10-15 reps, each leg. If you can perform this comfortably for 15 reps with your body weight, challenge yourself by adding weights in each hand.

2) Reverse lunges (with a stepper)

Lindsay-March-7

Areas worked: quads, hamstrings, glutes

Using either an aerobics stepper/raised surface (that will safely support your weight) start by standing on the stepper. Keeping your posture upright, extend one leg back as far as it will reach; front leg remains on the stepper. With your weight supported on the front leg, lower yourself until the front thigh is parallel to the floor. Driving your weight through your front heel, raise yourself back up and return rear leg to stepper: that is one rep. Repeat for 10-15 reps, each leg. Having hands on both hips tends to help for balance. Add weights to increase difficulty.

3) Single-leg press

Areas worked: quads, glutes, hamstrings

This applies to those that have access to gym equipment. Seat yourself in leg press machine as you would. Start by positioning both feet in a neutral position: feet should be about hip-width apart, toes pointed slightly outward. I like to place my feet a little higher on the platform as I find this really helpsย  engage the glute muscles. Release the brake on the machine, and lower the platform; ensure your knee does not extend over your toe; knee should be lowering toward your shoulder. Lower as deep as you can: depending on the placement of your footing. Driving the weight through your heel, raise the platform to starting position. Repeat for 10-15 reps, each leg. Try this with just the platform to start, then add weight accordingly.

4) Step-ups

Areas worked: quads, glutes, hamstrings

Start by selecting a bench/raised surface at height that you’re comfortable with (thigh should be parallel with the floor when you step). Standing behind the bench, step with one leg onto bench. Driving your weight through the front heel, raise yourself to stand on top of the bench; drive the opposite leg up towards your chest. Lower the other leg down off the bench. Repeat 10-15 reps, each leg. If you can perform 15 comfortably with your body weight, add weights to increase difficulty.

5) Leg Curls on Balance Ball

Areas Worked: hamstrings, glutes

This applies to those with access to a balance ball. Start by laying on the floor, with your legs up on the balance ball; heels should be on the centre-top of the ball. Raising your hips, support by placing hands to your sides on the floor. With your weight on your shoulder blades and your heels, drive/’curl’ the ball with your heels toward your glutes. Keeping your hips raised, return the ball into starting position. Repeat 12-15 reps. If you can perform 15 reps easily, increase the difficulty by using one leg. Perform 10-15 reps each leg.

Image (42)

Confidence is the sexiest thing a girl can wear ๐Ÿ˜‰

 

Comments ( 0 )

    Leave A Comment

    Your email address will not be published. Required fields are marked *