Build Super Sexy Legs With These 5 Simple Moves
Many ladies find it difficult to increase the muscle size in their glutes and legs, or generally struggle to achieve some great shape in their lower body. In most cases, they are not challenging their ability enough when it comes to training heavy or jumping onto unfamiliar machines in the weights section. Our lower body contains some of the biggest and most powerful muscle groups in our entire body. These muscle groups are working extremely hard every day to carry not only our body weight, but everything we have to lift, move and carry around.
The following workout will help you not only increase the muscle size of your glutes and legs, but also increase strength and power, burn stubborn lower body fat and create deeper cuts between your muscles. It has been well researched that women carry more fat on our lower body – and resistance training is most beneficial in the reduction of fat storage in this area. For optimal results with glutes and legs, I find training them twice a week is ideal. However, it is very important to ensure you have two days recovery between sessions. Typically, I would train legs on a Monday and again on a Thursday to make sure they are fully recovered.
For this workout, you want to aim to do 3-4 sets of each exercise to achieve maximum gains, depending on your workout time frame and ability. The rep range starts at 20 and will decrease with each set to 10 reps in the final set. Aim to slightly increase the weight range each set so you achieve overload and progression. Gradually increasing the weight will challenge the muscle for maximum growth and burn stubborn body fat. Use the first set of 20 reps as a warm-up in preparation for more challenging weight ranges.
Perform 10-15 minutes of easy-moderately paced cardio prior to commencing this weights workout. Active and/or static stretches for your quadriceps, glutes, hamstrings and calves are also recommended.
1. Leg Press
Target Muscles: Quadriceps, glutes, hamstrings and calves
Set-Up: Sit down on the centre of the leg press machine, ensuring that your back is directly against the back pad. Place your feet on the foot plate slightly wider than shoulder-width apart with your toes facing straight up. Place your hands on the handles of the safety bars that are holding the weight plate in place.
Action: Disengage the safety handles and take the weight through your feet and legs. Slowly lower the weight towards your body by bending your knees. Stop lowering the weight when your knees reach slightly lower than a 90-degree angle. Pause briefly and proceed to push the weight back to the starting position by straightening your legs. Ensure you are pushing the majority of the weight through your heels. Make sure you do not lock your knees when your legs reach full extension. When you have finished your desired reps, lock the safety bar back onto the weight plate with your hands. Stand up and walk around during your recovery.
Sets: 3-4
Reps: 20, 15, 12, 10 (slightly increase the weight each set)
Rest:60-120 seconds
2. Standing Calf Raise
Target Muscles: Calves (gastrocnemius and soleus)
Set-Up: Choose the appropriate weight and step up onto the calf block. Place your shoulders under the shoulder pads of the machine, ensuring that both sides are evenly placed. Position your feet shoulder-width apart with your toes facing forwards. Your heels should be extending over the back of the calf block with your weight through the balls of your feet. Take the weight onto your shoulders and extend your body into a full upright standing position; do not lock your knees in. Take your calf muscle into a stretch by depressing your heels towards the ground. This is your starting position.
Action: Slowly elevate your heels by extending your ankles as much as possible, flexing your calf. Once you reach the full extension, pause briefly and slowly depress your heels back towards the floor. Return to your original starting position. Repeat this flexion and extension of the calf muscle for the desired rep range. Ensure you keep the rest of your body in an upright position without bending your knees, and your head facing forwards. Walk around during your recovery.
Sets:3-4
Reps: 20, 15, 12, 10 (slightly increase the weight each set)
Rest:60-120 seconds
3. Hack Squat
Target Muscles: Quadriceps, glutes, hamstrings and calves
Set-Up: Place your shoulders under the shoulder pads of the machine and your back against the back pad. (Some hack squat machines do not have shoulder pads, just back pads.) Position your feet slightly wider than shoulder-width apart with your toes very slightly pointed out. Place your hands on the handles to the sides of the machine and keep your head looking forwards.
Action: Disengage the safety handles, take the weight on your shoulders and straighten your legs without locking your knees in. Slowly lower the weight by bending your knees, maintaining a straight posture and straight imaginary line from your knees to your toes. Stop lowering the weight when your knees reach a position slightly lower than a 90-degree angle. Pause briefly and slowly raise the weight back to the starting position by straightening your legs. Ensure the majority of the weight is pushed through the heels of your feet. Repeat this movement for your desired rep range. Walk around during your recovery.
Sets: 3-4
Reps: 20, 15, 12, 10 (slightly increase the weight each set)
Rest: 60-120 seconds
4. Leg Extension
Target Muscles: Quadriceps
Set-Up: Seat yourself on the leg extension machine and place your feet behind the lever pads. Adjust the leg lever length so that the foot pad is directly above your ankles. Shift your body back as far as you can so the back of your knees are resting directly against the seat pad. Adjust the back pad to be directly against your upper body and hold onto the handles beside the seat.
Action:Using your quadriceps, elevate the foot pad slowly from the starting position until your legs are in full extension. Ensure the rest of your body remains stationary against the seat. Briefly pause when your legs reach full extension then slowly return the foot pad back to the starting position. Ensure that you have full control of the weight the entire time. Repeat this movement for your desired rep range. Walk around during your recovery.
Sets: 3-4
Reps: 20, 15, 12, 10 (slightly increase the weight each set)
Rest: 60-120 seconds
5. Hamstring Curl
Target Muscles: Hamstrings and calves
Set-Up: Lying on your front, place the foot pad behind your lower calf in a position slightly above your ankle. You may need to adjust the length of the leg lever so that the foot pad sits directly correctly. Hold onto the machine handles with your hands.
Action: Contract your hamstrings and slowly elevate your heels towards your backside. Once your heels reach a position slightly lower than a 90-degree angle at the knee, pause briefly and slowly return the weight to the starting position. Ensure you keep your torso and hips stationary against the bench the entire time. Repeat this movement for your desired rep range. Walk around during your recovery.
Sets: 3-4
Reps: 20, 15, 12, 10 (slightly increase the weight each set)
Rest: 60-120 seconds
