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8 MOVES TO YOUR LEANEST AND SEXIEST LEGS

posted in Health & Fitness
11/02/2016
  • The following leg workout is greater than the sum of its parts, because each move is hitting different fibers in the legs that you are probably overlooking.
How This Workout Works: Do this routine three times a week on nonconsecutive days, resting for around 30 seconds between sets.
Equipment: All you’ll need is a chair, a pair of 5-pound dumbbells, and a towel.

    The following leg workout is greater than the sum of its parts, because each move is hitting different fibers in the legs that you are probably overlooking.

    How This Workout Works: Do this routine three times a week on nonconsecutive days, resting for around 30 seconds between sets.

    Equipment: All you’ll need is a chair, a pair of 5-pound dumbbells, and a towel.

  • 1. Split Squat
This move targets the butt and quads.
	•	Stand with back facing a chair (about 2 feet away), hands on hips, and bend left leg behind you to place top of foot on chair seat.
	•	Squat, bending right leg 90 degrees with knee over ankle. Make it harder: After each full squat, do a half squat, bending just 45 degrees.
	•	Do 15 to 20 reps. Switch legs and repeat. Do 2 to 3 sets. 

    1. Split Squat

    This move targets the butt and quads.

    • Stand with back facing a chair (about 2 feet away), hands on hips, and bend left leg behind you to place top of foot on chair seat.
    • Squat, bending right leg 90 degrees with knee over ankle. Make it harder: After each full squat, do a half squat, bending just 45 degrees.
    • Do 15 to 20 reps. Switch legs and repeat. Do 2 to 3 sets. 
  • 2. One-Legged Squat
This move also targets the butt and quads.
	•	Stand with feet hip-width apart, fists in front of chest with elbows bent; lift right foot forward a few inches off floor, foot flexed.
	•	Squat, bending left knee 90 degrees, as you lift right leg to hip level in front of you. Make it easier:
	•	Let right heel hover close to floor.
	•	Do 15 to 20 reps, then switch sides and repeat. Do 2 to 3 sets.

    2. One-Legged Squat

    This move also targets the butt and quads.

    • Stand with feet hip-width apart, fists in front of chest with elbows bent; lift right foot forward a few inches off floor, foot flexed.
    • Squat, bending left knee 90 degrees, as you lift right leg to hip level in front of you. Make it easier:
    • Let right heel hover close to floor.
    • Do 15 to 20 reps, then switch sides and repeat. Do 2 to 3 sets.
  • 3. Goblet Squat
This move targets the butt, quads, inner thighs and hamstrings
	•	Stand with feet wider than shoulder-width apart, toes turned out, holding handle of a single dumbbell vertically with both hands in front of chest (like a goblet), elbows bent out to sides.
	•	Squat, bending knees 90 degrees. Make it harder: Holding weight in place, jump up slightly as you rise out of squat, landing with knees soft.
	•	Do 2 to 3 sets of 15 to 20 reps.

    3. Goblet Squat

    This move targets the butt, quads, inner thighs and hamstrings

    • Stand with feet wider than shoulder-width apart, toes turned out, holding handle of a single dumbbell vertically with both hands in front of chest (like a goblet), elbows bent out to sides.
    • Squat, bending knees 90 degrees. Make it harder: Holding weight in place, jump up slightly as you rise out of squat, landing with knees soft.
    • Do 2 to 3 sets of 15 to 20 reps.
  • 4. Side To Side Lunges
This move targets the butt, quads, inner thighs, and hamstrings.
	•	Stand with feet hip-width apart, hands clasped in front of chest. Lunge forward with left leg (knees bent 90 degrees); return to start.
	•	Lunge left leg out to left, toes facing forward, and bend left knee 90 degrees. Return to start.
	•	Lunge backward with left leg to complete 1 rep. Repeat sequence with right leg.
	•	Do 2 to 3 sets of 15 to 20 reps, alternating sides.

    4. Side To Side Lunges

    This move targets the butt, quads, inner thighs, and hamstrings.

    • Stand with feet hip-width apart, hands clasped in front of chest. Lunge forward with left leg (knees bent 90 degrees); return to start.
    • Lunge left leg out to left, toes facing forward, and bend left knee 90 degrees. Return to start.
    • Lunge backward with left leg to complete 1 rep. Repeat sequence with right leg.
    • Do 2 to 3 sets of 15 to 20 reps, alternating sides.
  • 5. Good Morning
This move targets the abs, butt, and hamstrings.
	•	Stand with feet shoulder-width apart, holding a dumbbell up in each hand; bend elbows by sides to bring weight under chin.
	•	Keeping legs straight and maintaining arm position, press butt backward as you hinge forward at hips until back is near parallel to floor.
	•	Return to standing.
	•	Do 2 to 3 sets of 15 to 20 reps.

    5. Good Morning

    This move targets the abs, butt, and hamstrings.

    • Stand with feet shoulder-width apart, holding a dumbbell up in each hand; bend elbows by sides to bring weight under chin.
    • Keeping legs straight and maintaining arm position, press butt backward as you hinge forward at hips until back is near parallel to floor.
    • Return to standing.
    • Do 2 to 3 sets of 15 to 20 reps.
  • 6. Single Leg Deadlift
This exercise targets the butt and hamstrings.
	•	Stand with feet hip-width apart, holding a dumbbell in each hand, palms facing front of thighs.
	•	Hinge forward at hips 90 degrees as you lift extended left leg behind you so that body is parallel to floor from head to left heel, arms hanging down.
	•	Return to start. Do 15 to 20 reps. Switch sides and repeat. Do 2 to 3 sets.

    6. Single Leg Deadlift

    This exercise targets the butt and hamstrings.

    • Stand with feet hip-width apart, holding a dumbbell in each hand, palms facing front of thighs.
    • Hinge forward at hips 90 degrees as you lift extended left leg behind you so that body is parallel to floor from head to left heel, arms hanging down.
    • Return to start. Do 15 to 20 reps. Switch sides and repeat. Do 2 to 3 sets.
  • 7. Calf Raise 3 Ways
This exercise targets the calves.
	•	Stand with feet shoulder width apart. Holding a dumbbell in each hand.
	•	1st: Turn toes inward. Lift heels high, then lower them slightly below level of step. Do 15 to 20 reps.
	•	2nd: Turn toes out 45 degrees; repeat.
	•	3rd: With toes forward, stand on left leg only, bending right leg behind you; repeat lifts. Do 15 to 20 reps. Switch legs and repeat.
	•	Do 2 to 3 sets of entire 3 series.

    7. Calf Raise 3 Ways

    This exercise targets the calves.

    • Stand with feet shoulder width apart. Holding a dumbbell in each hand.
    • 1st: Turn toes inward. Lift heels high, then lower them slightly below level of step. Do 15 to 20 reps.
    • 2nd: Turn toes out 45 degrees; repeat.
    • 3rd: With toes forward, stand on left leg only, bending right leg behind you; repeat lifts. Do 15 to 20 reps. Switch legs and repeat.
    • Do 2 to 3 sets of entire 3 series.
  • 8. Hamstring Curl
This move  targets the butt and hamstrings.
	•	Lie faceup on floor, arms by sides, legs extended with heels pressing into a folded towel on floor.
	•	Slowly pull heels toward butt as you lift hips off floor until knees are bent 90 degrees and body forms a straight line from shoulders to knees.
	•	Slide legs forward to return to start.
	•	Do 2 to 3 sets of 15 to 20 reps.

    8. Hamstring Curl

    This move  targets the butt and hamstrings.

    • Lie faceup on floor, arms by sides, legs extended with heels pressing into a folded towel on floor.
    • Slowly pull heels toward butt as you lift hips off floor until knees are bent 90 degrees and body forms a straight line from shoulders to knees.
    • Slide legs forward to return to start.
    • Do 2 to 3 sets of 15 to 20 reps.

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