Looking for a quick leg workout that hits all the “problem areas” but doesn’t take two hours in the gym with equipment? We've got some answers for you if you're willing to put in the work. Get your sweat on and you’ll see results in no time. Complete the following workouts for lean legs and a tight booty:
Squat it out.
The workout that’s known for perfecting round buns. Gut it out to get a quick lift of your rear.
How to master the squat position:
- Step One: Stand with your feet shoulder width apart;
- Step Two: Bend at the knees and lower your body to a sitting position. Your knees should stay directly over your feet at all times. Your spine should remain straight;
- Step Three: Lower your body until your hips are below your knees. Your hands should stay at eye-level, and your arms should be bent at a 90-degree angle;
- Step Four: Utilizing your leg muscles, lift your body back to an upright position.
Can’t get enough? Once you’ve mastered the squat, boost your endurance with a jump squat – a little fat burning cardio anyone?
- Step One: Complete a squat as you normally would;
- Step Two: When lifting your body back to an upright position, use your leg muscles to lift yourself off the ground (like you’re jumping in the air). After jumping, land in the squat position.
- The higher you jump, the greater the workout.
- Go faster to increase the intensity.
The dreaded burpee.
The burpee is a high-intensity workout that works the entire body, but mainly targets the body’s lower half.
How to master a burpee:
- Step One: Start with your feet shoulder width apart and your arms by your side;
- Step Two: Lower your body into a squat position and gently place your hands on the floor (keep your feet and arms shoulder shoulder width apart);
- Step Three: Kick your legs directly backward. Your body should simulate a push-up stance with your chest and spine parallel to the floor;
- Step Four: Push your chest and legs back up to simulate step two.
- Step Five: Jump up and raise both arms directly above your head.
Lunge your problems away.
For one of the most obtainable workouts that can benefit all individuals, no matter what level your skill sets may be at, lunge mastery is key.
How to master a lunge:
- Step One: In a standing position with your hands on your hips, step one leg forward and bend your knee at a 90-degree angle. Your knee should remain in line with your feet.
- Step Two: Using your heels, push your bent knee/forward leg back to the starting position;
- Step Three: Complete this movement on the opposite leg.
Once you’ve mastered a normal lunge, boost your flexibility and improve coordination / balance by completing a walking lunge:
- Step One: Complete a lunge as you normally would, but rather than lunging in one spot, lunge forward in a straight line as if you’re walking;
- Step Two: Alternate which leg you lunge with one-after-another.
Don’t stop yet… there’s more where that came from! How to complete a jump lunge:
- Step One: Complete a lunge as you normally would, but push your legs off the ground to help hoist yourself in the air. Jump up!
- Step Two: Before landing on the ground, position your body so when you land, you are able to immediately perform a lunge on the opposite leg.
How many of these workouts should I be doing?
Let’s break this down:
Start by completing three sets, 3-5 days a week. Steadily work your way up to a completing a greater amount of sets each day.
- First and foremost, form is everything. Without proper form, these workouts are essentially hurting your body rather than helping. Protect your back and joints ALWAYS.
- Multiple squats, followed by multiple burpees and lunges is considered one set.
Know your limits, but push yourself. For example: If you’re a beginner, start with five squats, five burpees and five lunges. This would equal one whole set. Steadily work your way up to completing a greater amount of workouts within a set.
WARNING: Be prepared to not be able to walk (or sit on a toilet seat) the day after leg day. You’ll thank us later.