Sensational Legs in Only 3 Moves

Advanced Exercises

1. Lunge and Curtsy

• Target: back, glutes, inner thighs, hamstrings
• Stand with feet hip-width apart, knees slightly bent and abs engaged.
• Lunge to the left side with left leg, bending knee 90 degrees and shifting weight behind you; keep left knee over heel, right leg straight and left foot facing forward (not shown).
• Immediately lift left knee back toward chest, then cross the leg behind you, bending both knees into a curtsy.
• Do 12 times; switch sides and repeat.

2. One-Leg Dead Lift

• Target: abs, glutes, hamstrings
• Hold a 5-pound dumbbell in each hand. Lunge behind you with right leg, keeping left knee over ankle and right leg straight.
• Lean forward, keeping your back straight, abs engaged and head facing forward; try to bring weights below your left knee.
• Lift through hamstrings, butt, and core to pull yourself back up to a standing position. Do 12 reps.
• Switch sides; repeat.

3. Toe Touch

• Target: glutes, hamstrings
• Stand tall, with feet hip-distance apart, abs engaged. Lean upper body forward, touching the floor in front of your toes.
• Keeping your fingers (or palms if you're able to) on the floor, point left toes and lift left leg behind you as high as you can without moving hips.
• Pulse up 12 times, then hold for 12 counts.
• Return to start.
• Switch legs; repeat.

Originally published in FITNESS magazine, March 2007.