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Sensational Legs in Only 3 Moves

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Intermediate Exercises

1. Weighted Leg Lift

  • Target: glutes, hamstrings
  • Begin on the floor, leaning on forearms and knees, your back flat, abs engaged and head even with spine.
  • Place a 5-pound dumbbell in the crease of your right knee.
  • Lift right leg, knee bent 90 degrees and foot flexed. Pulse up for 12 counts.
  • Switch sides; repeat.

2. Side Kick

  • Target: obliques, inner thighs, glutes, hamstrings
  • Stand beside chair with feet hip-width apart, abs engaged.
  • Lift right leg to hip level and do 12 side kicks, foot flexed: Lean upper body away from leg movement, kicking out to side, then return to center and lower.
  • Switch sides and repeat.

3. Rocking Lunge

  • Target: glutes, quads, hamstrings
  • Lunge behind you with your right leg, keeping abs engaged, elbows bent, with arms close to sides and left knee aligned directly over heel.
  • Stand up, balancing on left leg (keep knee slightly bent) and rock upper body forward while lifting right leg behind you, foot flexed (like a seesaw).
  • Lower your right leg back into a lunge position.
  • Do 12 times; switch sides and repeat.

Next:  Advanced Exercises


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