Never skip leg day!!
When you are serious about getting fit and healthy, I always recommend that you never skip a leg day. To build a solid foundation to crush your daily life like a Queen, you need to train the large muscle groups in the lower body. You might think that its better to do butt and leg exercises to sculpt your booty, but you need stability and a solid and strong core as well.
When you pick out exercises to help strengthen and tone your things, you need to know that there are three different muscle groups that you need to target: your quads (runs across the front of the upper leg and is made up of four individual muscles, the hamstrings (covers the back of the upper leg and is made up of three muscles). And the adductors (inner things). There are a couple of classic moves that will do a fabulous job in targeting these muscles. I know that there are tons of crazy moves being advertised in social media but do not underestimate the power of the basics such as hip hinges, and single-leg movements. To see results, you have to do progressively overload these muscles by increasing the weight from workout to workout. This is simple and effective and will guarantee to get you strong and sexy thighs! You can create you own lower-body workout using these 10 basic thigh exercises. They are all designed to activate the right muscle, get your heart pumping and challenge your strength. Time: 30 minutes Equipment: you will need a resistance band, a set of dumbbells or kettlebells, a step or a box or any elevated surface. Instructions: Perform the movements for the required number of sets and reps. Once done, rest for two minutes then continue to the next one.
1. Banded Glute Bridge with abduction
Muscles worked: glutes and hamstrings
Why it works: The supported hinging movement is a great way to activate the hamstrings, glutes and core without putting any stress on the lower back.
Instructions: Wrap a resistance band around your things and lie down. With your knees bent and your feet on the floor about 12-16 inches from your butt, put your arms to the side and pressed into the mat. Engage your core and then press into your heels and squeeze your glutes as you lift your hips towards the ceiling. Pause this position and then press your knees outward to stretch the band. That’s one rep. Complete two sets of 10 reps, rest if needed between each set.
2. Banded Lateral Step-Out Squat
Muscles worked: glutes, quads
Why it works: This banded move targets the glute medius muscles or your side butt and the outside of the quads.
Instructions: Start by standing with a resistance band that is wrapped below your knees, hands clasped in front of the chest, and feet under the hips. Take a big step to the right, bend your knees, sit back, and then go low until your thighs are parallel to the floor. Engage your glutes and press back through your heels to the starting position. Do the same thing to the other side. That’s one rep. Complete two sets of 10 reps, and rest between sets if you need to.
3.Goblet Squats
Muscles worked: quads, hamstrings, and glutes
Why it works: Because of the countless benefits of the squat, it is the most functional compound exercise that you should master
Instructions: Stand with your feet hip width apart, hold a weight in front of your chest with your elbows pointing towards the floor. Push your hips back and bend your knees into a lower squat. Get back up to start. That’s one rep. Complete three sets of about six to ten reps, rest in between if you need to. Pro tip: try to increase the weight from set to set if you can!
4. Dumbbell Bulgarian Split Squat
Muscles worked: quads, glutes, hamstrings
Why this works: The unilateral movement will help improve muscle imbalance, stability, and single-leg strength.
Instructions: Start by standing about two feet in front of a step, while holding a weight in each hand, extend your left leg back and place the ball of your left foot on the step. Bend your knees to lower your body as far as you can go while keeping your shoulders back and your chest up. Pause, then press through the right heel to return to start. That’s one rep. Complete three sets of eight to twelve reps on each side, rest in between sets if you need to.
5. Sumo Deadlift
Muscles worked: glutes, hamstrings, adductors
Why this works: This is a variation of the conventional deadlift which targets the glutes and the inner thighs.
Instructions: While holding two kettlebells or dumbbells, start by standing with your feet slightly wider than hip width apart and keep your toes pointed out. Position your weights in front of things with your palms facing in. Keep your knees slightly bent, press your hips back as you hinge at the waist, then lower the weights towards the floor. Squeeze your glutes as you return to standing position. That’s one rep. Complete three sets of six to ten reps and rest in between sets if you need to.
6. Dumbbell Romanian Deadlift
Muscles worked: hamstrings, glutes
Why it works: Also known as the RDL, this is a staple for building power and speed. This targets the entire posterior chain or the back of your body.
Instructions: Start with standing with your feet hip-width apart and your knees slightly bent, hold a pair of weights in front of your thighs with your palms facing your body. Keep your knees slightly bent, press your hips back as you hinge at the hips, and lower the weights toward the floor. Squeeze your glutes as you return to standing. That’s one rep. Complete three sets of eight to twelve reps on each side, rest after each set if you need to.
7. Squat Jump
Muscles worked: glutes, quads
Why it works: This variation of the squat will skyrocket your heart rate and help boost your lower body strength and power
Instructions: From squat position, with your torso upright and hands clasped in front of your chest, press through your feet to straighten the legs and jump off the floor while swinging your straight arms behind your body. Land back on squat position. That’s one rep. Continue this for 30 seconds, then rest for 30 seconds. Repeat this for four rounds.
8. Kettlebell Swing
Muscles worked: glutes and hamstrings
Why it works: This is a low impact and calorie burning full body movement that will target your glutes and hamstrings really hard.
Instructions: Start in a hinge, hold the handle of a kettlebell with both hands, with arms extended straight toward the floor, and weight between the knees on the floor. In one motion, squeeze the glutes, straighten your legs, lift the torso, and thrust the hips forward. Do this while swinging the weight to chest height, keeping your arms straight and your core tight. Reverse the movement and bring your kettlebell between your thighs this time when you hinge. That’s one rep. Continue this for 30 seconds, then rest for another 30. Repeat for four rounds total.
9. Step-Up
Muscles worked: glutes and quads
Why it works: This will work your single-leg strength, balance and stability
Instructions: Start standing facing a box or any elevated surface with hands on your hips. Engage your core, then step your left foot up onto the surface. Press through your left foot to re-straighten your left leg while driving your right knee forward in front of the body and up to hip height while maintaining a 90-degree bend in the right knee and coming to balance on your left leg on top of the box, then return to starting position. Continue this for 30 seconds, then rest for another 30. Repeat this for four rounds.
10. Speed Skaters
Muscles worked: glutes and quads
Why it works: This dynamic movement is a good way to improve your lateral power and stability and will help boost your heart rate quickly.
Instructions: Start on standing position with your knees slightly bent. Hop to the left side, bringing the right leg behind the body and reaching your right arm in front of your body towards the left toe. Hop to the right side, but this time bringing the left leg behind your body and your left arm in front of your body. Keep your chest up and the hips should stay low throughout the entire movement. Do this tabata-style. Work for 20 seconds, rest for 10 and then repeat for eight total rounds, then you are done!