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4 Exercises for LEAN LEGS

22/09/2022

Can’t—ahem—stand leg day? Try these exercises for long, lean legs straight from one of Kourt’s trainers, Amanda Lee. No weights or funky machines necessary—it’s all bodyweight movements, bay-bee. Below, Amanda breaks down her four favorite leg-strengthening and -sculpting moves. Grab your mat and get ready to work your thighs, butt, and hamstrings.

THE ROUTINE

Walking lunges (30 reps)
Plié squats (20 reps)
Step ups (20 reps per leg)
Single leg bridge (20 reps per leg)

*With all four exercises, focus on pushing through the heel and keeping the abs engaged.

Walking lunges
30 reps

Works: thighs and butt

How to: Step forward into a standard lunge position with one foot in front of the other, bending your back knee toward the ground. Then push off with the back leg, alternating your position to switch legs, and continue alternating legs while stepping forward.

Plié squats
20 reps

Works: inner thighs

How to: Start by standing upright with legs wide and toes pointing outward. Bend your knees as you lower your body down toward the ground, then push back up to starting position. Repeat.

Step ups
20 reps per leg

Works: thighs and butt

How to: Start in a standing position with one leg on a step. Push up with your leg to raise your body up while pushing through the heel. Then lower yourself back down. Switch legs and repeat on both sides.

Single leg bridge
20 reps per leg

Works: hamstrings

How to: Lie on your back with one leg straight up in the air and the other leg in a bent position on the floor. Lift your body up with the bent leg, squeezing your butt. Lower your body back to the starting position and repeat.

 

From Poosh

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