11 Excellent Exercises That Will Transform Your Legs And Lower Body

7. Lateral Lunge

Lateral lunges work your quadriceps and hamstrings.

  • Keeping your left foot on the floor, take a wide step to the right with the other foot.
  • Hinge at the hips and bend your right knee until your right thigh is parallel to the floor.
  • Your left leg should be straight. Complete all sets on one side, then repeat on the other side. Complete two sets of 10 reps on each side.

8. Bulgarian Split Squat

A Bulgarian Split Squat is similar to a reverse lunge; however, your back foot will be elevated on a box.

  • Stand with your right foot on the ground under you and your left foot behind you with your toes on a box or weight bench.
  • Lower straight down until your left knee almost touches the ground.
  • Pause, then squeeze your glutes and stand.┬áComplete two sets of 8-10 reps on each side.

9. Goblet Squat

If you have ankle flexibility issues like I do, the Goblet Squat is ideal for helping you keep proper form when you squat.

Women love squats for the head-turning results they provide, and they should be a part of your workout routine.

  • Stand with your feet shoulder-width apart.
  • Turn a kettlebell upside down, so the bell is under your chin, and you are holding the handle with both hands.
  • Hinge at the hips, bend your knees, and Squat until your thighs are parallel to the floor.
  • Keep your spine long, your wrists tight to your chest, and your gaze neutral. Complete three sets of eight reps.

10. Pistol Squat

Pistol squats are an advanced movement. Not all women have the range of motion to perform them. They are a great goal to work toward, though!

  • Stand on your left leg. Hold your right foot six to twelve inches off the ground.
  • Bend your left knee and keeping your right leg straight, lower your body towards the ground. Keep your core tight and your spine long.
  • Continue to squat until your right leg is parallel to the floor.
  • Then reverse the steps and return to standing.┬áComplete two sets of ten reps on each side.

11. Deadlift

Deadlifts are one of the best leg exercises because they work glutes, hip flexors, hamstrings, quads, and calves.
Plus, they help develop strength in your back and forearms. They are a fantastic strength workout for overall fitness.

  • Stand directly behind the weight. Bend your knees and waist, keeping your chest up and your core tight.
  • Grasp the barbell in each hand, just outside of your shins.
  • Brace your midsection, then raise your hips and chest together as you straighten your knees and hips until you are standing straight, the barbell just below hip level.
  • Complete three sets of nine reps.
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