Get legs that turn heads with this thigh-burning circuit
Leg exercises – you either love them, or hate them. Either way, if you want to keep your thighs honed and toned, they’re a necessity. Toned legs not only look good, especially now the warmer weather is here, they’re also vital for a strong body, which will help reduce your chance of injuries. Here’s how to get your pins in perfect shape
WALKING LUNGES
Reps: 20
Benefits: This move targets your hamstrings and glutes while challenging your core. Walking lunges also mirror the forward motion of running, so they should help improve your speed and running efficiency, too.
Benefits: This move targets your hamstrings and glutes while challenging your core. Walking lunges also mirror the forward motion of running, so they should help improve your speed and running efficiency, too.
HOW TO DO IT:
- Stand with your feet hip-width apart holding a dumbbell in each hand.
- Take a long stride forward with your right leg, bending both knees, until your right knee is at a right angle and your left knee is just off the floor.
- Then, take a big step forward with the rear leg, and bend both knees until you are in another lunge (c). Continue moving forward with each lunge
- Stand with your feet hip-width apart holding a dumbbell in each hand.
- Take a long stride forward with your right leg, bending both knees, until your right knee is at a right angle and your left knee is just off the floor.
- Then, take a big step forward with the rear leg, and bend both knees until you are in another lunge (c). Continue moving forward with each lunge
ROTATING SQUAT JUMPS
REPS: 10
BENEFITS: This exercise is ideal for toning your quads, hamstrings, glutes and calves. It will also build speed and power, and burn lots of calories as it raises your heart rate.
BENEFITS: This exercise is ideal for toning your quads, hamstrings, glutes and calves. It will also build speed and power, and burn lots of calories as it raises your heart rate.
HOW TO DO IT:
- Start with your feet shoulder-width apart, arms out to your sides, and bend into a squat.
- As you rise up, dynamically push through your heels and jump up, swinging your arms overhead and rotating 90o to your right while in the air.
- Land on bent legs, then lower straight back into a squat before jumping back up and rotating to the left. This completes one rep
- Start with your feet shoulder-width apart, arms out to your sides, and bend into a squat.
- As you rise up, dynamically push through your heels and jump up, swinging your arms overhead and rotating 90o to your right while in the air.
- Land on bent legs, then lower straight back into a squat before jumping back up and rotating to the left. This completes one rep
SIDE-LYING LEG LIFTS
REPS: 20 each leg
BENEFITS: Strengthens and tones your outer thighs, glutes and quads. Use this move as active recovery to get your heart rate down after those leg-burning rotating squat jumps.
HOW TO DO IT:
- Lie on your right side, with your legs straight and your head supported by your left hand.
- Bend your right leg and place your left hand on the floor in front of you for support.
- Slowly lift your left leg off the floor, pause then squeeze your outer thigh and glutes, before lowering to a count of 10
REPS: 20 each leg
BENEFITS: Strengthens and tones your outer thighs, glutes and quads. Use this move as active recovery to get your heart rate down after those leg-burning rotating squat jumps.
HOW TO DO IT:
- Lie on your right side, with your legs straight and your head supported by your left hand.
- Bend your right leg and place your left hand on the floor in front of you for support.
- Slowly lift your left leg off the floor, pause then squeeze your outer thigh and glutes, before lowering to a count of 10
SIDE STEP OVER
REPS: 10
BENEFITS: This heart-pounding move not only boosts your metabolism but will strengthen your entire lower body, including your hip flexors, thighs, glutes and calves.
HOW TO DO IT:
- Stand with your right foot on top of a bench or step, and your left foot on the floor beside it, with your hands on your hips
- Using your legs and glutes, push off your right foot and hop to the right, landing with your left foot on top of bench and your right foot on the floor
Hop back to the other side. That’s one rep
REPS: 10
BENEFITS: This heart-pounding move not only boosts your metabolism but will strengthen your entire lower body, including your hip flexors, thighs, glutes and calves.
HOW TO DO IT:
- Stand with your right foot on top of a bench or step, and your left foot on the floor beside it, with your hands on your hips
- Using your legs and glutes, push off your right foot and hop to the right, landing with your left foot on top of bench and your right foot on the floor
Hop back to the other side. That’s one rep
THIGH STRETCH
REPS: 20-30 seconds each leg
BENEFITS: Do this simple thigh stretch after each workout to relax your hips and quads, and increase your flexibility.
BENEFITS: Do this simple thigh stretch after each workout to relax your hips and quads, and increase your flexibility.
HOW TO DO IT:
- Stand upright on your left leg, grasp your right foot around the ankle and slowly move your heel towards your buttocks
- Hold the pose while contracting your glutes, to increase the stretch on your quads
- Try not to let your back arch during the exercise, and keep your bent knee pointing directly downwards throughout the stretch
- Stand upright on your left leg, grasp your right foot around the ankle and slowly move your heel towards your buttocks
- Hold the pose while contracting your glutes, to increase the stretch on your quads
- Try not to let your back arch during the exercise, and keep your bent knee pointing directly downwards throughout the stretch
Leg strengthening Exercises