If you are one of those people who aren’t thrilled with their legs, then this post is for you.  Any trainer will tell you the secret to sexy legs are lunges and squats.  This week’s post will be a quick little leg workout.  The only equipment required is a resistance band unless you want to make it more challenging by adding hand weights.

Remember whenever you squat you always want to have your weight in your heels, and your buttocks back behind you not underneath you.  During front and side lunges make sure you push off your heel.  Do not “toe off” (what I call pushing through your toe rather than your heel) because it can put excessive stress on the ACL in the knee.  It is acceptable to push off of your back toe on a reverse lunge, but be sure to keep your front foot planted on the ground with your weight in that heel.

This exercise sequence should take anywhere between 10 and 20 minutes. Repeat steps 1-5 three times.  All numbers stay the same except step 5 where the reps increase.

1. Clock lunges (one front lunge at 12 o’clock, then a side lunge at 3 o’clock or 9 o’clock depending whether you are working the left or right leg, and a reverse lunge at 6 o’clock) Front lunges are regular forward lunges.  During side lunges make sure that both feet remain facing forward and the working leg is bent and the other is straight during the lunge. A reverse lunge is done when the working foot is placed as far as it can behind you and a lunge is executed.  The pattern is forward lunge, side lunge, reverse lunge each time.

10 xs on right leg

2. Power squats (jump to a squat position and hold for 1 slow second then bounce up to feet together and do two hops with feet together.  Make sure there is a level change.  You should be low in the squat with weight in the heels and fully upright during hops with weight in the toes)

10 xs

 

3. Clock lunges

10 xs on left side

 

4. Power squats

10 xs

 

5. Side steps in resistance band (hold resistance band while standing on it.  Take 2 large steps to the right and then back to the left.  Make sure when you step you keep your knees slightly bent and feet facing forward at all times)

10x first set (Right, right, left, left is one etc)

12x second set

16x third set

 

For an extra challenge try these exercises once in the morning and then again at night or add those hand weights as the series gets easier.

Happy Wednesday!