Feel the burn with this killer leg workout

Consider switching your boring lower-body routine with these four killer exercises for your hamstrings, quads and calves. (Shutterstock)

Using your body weight is a fun and far more effective way of strengthening and toning your legs. If you are someone who uses all the seated leg machines in the gym, consider switching your boring lower-body routine with these four killer exercises for your hamstrings, quads and calves.

Sumo squat

sumo squat 2

sumo squat 2

- stand with your feet wider than hip-distance apart, turn your toes out 45 degrees and hands by your sides or in front
- lower yourself down by bending your knees and hips
- keep your navel drawn in to activate your core, back straight, and do not let your knees move past your toes when lowering
- once your thighs are parallel the floor, drive through your heels and slowly rise back up
- do three sets of eight to 10 repetitions each

Pistol squat

Pistol squat

Pistol squat

- stand holding your arms straight out in front of your body at shoulder level, parallel to the floor
- raise your right leg off the floor and hold it there
- push your hips back and lower your body as far as you can
- pause, then push your body back to the starting position (if you find this exercise challenging, you can start by sitting back into a chair)
- do three sets of eight to 10 repetitions each

Marching bridge

Pistol squat

Pistol squat

- lie on the ground facing up with arms to the side, knees bent and heels on the ground
- lift your hips off the ground until your knees, hips and shoulders are in a straight line
- hold this position while lifting your right knee to your chest
- return your foot to the ground and repeat with the left knee
- keep your navel draw in to activate your core muscles, and do not let your hips drop throughout the movement
- Do three sets of 10 repetitions each

Standing calf raise

Standing calf raise

Standing calf raise

- stand with your feet flat on the floor, holding onto a chair or a wall for balance if needed
- rise up onto your tiptoes as high as you can
- hold for three to five seconds, and slowly lower down
- Do three sets of 10 repetitions each

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Last Update: Wednesday, 20 May 2020 KSA 09:49 - GMT 06:49
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