Summer is on its way and that beach holiday is creeping closer. It’s the time of year we start pulling out the summer clothes – shorts, t-shirts and the dreaded swimwear.
We all have one body part that we wish we could change with a click of our fingers; and legs are always high up on the list. The problem is that clicking your fingers isn’t working, so you need to do something about it…….what you need is a leg training routine.
Over the next 8 weeks, incorporate the below exercises into your regular gym routine and squat, step-up and curl your way to toned legs.
1: Goblet Squat
Often referred to as the King of Exercises and there are many variations. A great lower body exercise working your quads, hamstrings, glutes, hips and adductors all in one go. Squats should not be ignored.
The Goblet Squat in 3 easy steps
- Holding a kettlebell against your chest stand with your feet shoulder width apart and your toes turned out slightly
- Keeping your back tall, sit back as if you were sitting down – only sit back until your thigh is parallel to the floor or your back starts to round
- Squeeze your bum and push through your heels and stand tall
Remember…
- Keep your knees pushed out
- Always keep your chest tall
2: Leg Curl (aka hamstring curl)
Often neglected, leg curls work your hamstrings (glutes and adductors) which need some attention.
Swiss Ball Leg Curl
Start Position
- Lie face up on the floor and place both feet up on a Swiss ball
- Push your feet into the ball, squeeze your bum and raise your hips off the floor until your body is in a straight line
- Pull your heels in toward your hips, making sure that your hips raise up as you pull your heels in
- Push your heels away to return to the start position
Remember…
- Always keep your hips off the floor until all reps are complete
- Focus on keeping your abs and glutes tight. Do NOT overarch your back
- Place your hands out by your side with your palms facing the ceiling
3: Front Foot Elevated Split Squat
Like the squat, Split Squats work your quads, hamstrings, glutes, hips and adductors.
Front Foot Elevated Split Squat
- Holding a pair of dumbbells, put your left foot on a box – a lowered reebok /step deck will do nicely
- Step your right foot back into a split squat stance
- Lower your right knee (back knee) toward the floor until it gently touches the ground
- Squeeze your bum and push through your left heel into the box to return to the start position
Remember…
- Don’t take too long a step back – you want to be in a 90/90 position at the bottom
- Keep the weight on the front foot
4: King Deadlift (aka Skaters Squat)
A little more complicated but worth the effort; working the hamstrings, glutes and quads.
King Deadlift
- Standing on your right leg, bend your left knee (raising the lower leg off the floor)
- Raise both arms out in front of you, sit your hips and bum down and lower yourself toward the floor (you will be bending the right knee) – you want to aim the left knee toward the pad on the floor
- Squeeze your bum and push through the right heel to return to the start position
Remember…
- With the foot that is off the floor – keep the foot as close to your bum as possible
5: Step-Up
Step-ups are the Ronseal of exercises – they do exactly what they say on the tin…a step up! A great exercise that mimics everyday movement; and works your legs and glutes and gets your heart pumping.
Step-Up
- Holding a pair of dumbbells, place your left foot on a bench – your left knee should be at a 90o angle
- Standing tall, squeeze your bum and push through the left heel and step up onto the bench. Your right foot should lightly touch the box for balance
- With your right leg, step down to the floor to return to the start position
Remember…
- Always keep tall through the spine