Leg Day Workout For Strong & Lean Legs

leg day workout

Leg Day Workout

Hey, guys! I have a challenging leg day workout for you to try. We are going to be working those quads, hamstrings, glutes, and calves. It’s not going to be easy, but it is totally doable. If you are looking to change up leg day this week, these exercises might just be for you! Grab a pair of dumbbells and let’s get started.

Superset 1:

leg day workout

Sumo Squats With Pulse

Sometimes changing up a simple compound movement can give you the results you want. The wider stance will target your inner thighs and glutes. And the pulses will add constant tension for growing that booty.

 

leg day workout

Curtsy Lunges

Again, this variation will target your glutes as well. Since your leg is being drawn away from the midline of the body, you will feel this in your booty and quads.

3 sets of 10

Superset 2:

leg day workout

Single Leg Romanian Deadlifts

The glutes and hamstrings work to extend that hip behind you. This exercise also requires balance and coordination. Since you are using a lighter weight, there will be less stress on your lower back than a traditional deadlift.

 

leg day workout

Step Ups With Dumbbells

Since we have spent so much time on our hamstrings and glutes, we are going to be working those quads. The higher you lift your knee, the more emphasis you will have on your glutes. This is also a better exercise to do than squats or deadlifts if you have back pain.

3 sets of 10 each leg

Superset 3:

leg day workout

Weighted Standing Calf Raises

Now, we are moving on to getting toned and sculpted calves. Adding the weight is going to make your muscles work even harder. The standing version targets the gastrocnemius, which is the most prominent muscle of your calf.

leg day workout

Weighted Seated Calf Raises

A lot of people neglect the soleus muscle, which is part of your calves. If you are looking for overall definition, you should be incorporating both standing and seated calf raises.

3 sets of 10

Triset 1:

leg day workout

Weighted Glute Bridges

Besides working your glutes and hamstrings, you are also strengthening your core. Glute bridges can improve your posture if you feel like you have been slouching. And the added resistance will help you grow a bigger booty.

leg day workout

Donkey Kicks

Donkey kicks are an awesome exercise to incorporate in any leg workout routine. They target all 3 glute muscles and help strengthen your core and lower back. This exercise isolates your glutes to help you grow a round and lifted butt.

leg day workout

Fire Hydrants

Now, we are working on those outer glutes with Fire Hydrants. This is a great move to tone and tighten your thighs and booty. And since you are moving your leg away from the midline of the body, you are strengthening those hips and core!

3 sets of 10

 

 

 

What is your favorite leg exercise? 

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Peace & Love,

Heather

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