Leg Exercises Just in Time for Summer

1. Pistol Squat

Stand holding your arms straight out in front of your body at shoulder level, parallel to the floor. Raise your right leg off the floor, and hold it straight in front of you. Push your hips back and lower your body as far as you can. Pause, then push your body back to the starting position.

 

2. Farmer’s Walk On Toes 



(Great for Calves!)

Grab a pair of heavy dumbbells and hold them at your sides at arm’s length. Raise your heels and walk forward (or in a circle) without coming back down to a flat foot.

 

3. Frog Bend (Great for Inner Thighs!)

To do it: Lie faceup with legs extended straight over hips, feet flexed, heels together, and toes turned out. Slowly bend knees out to the sides while keeping feet together, and then straighten, using your inner-thigh muscles to control the movement.

 

4. Front/Side/Back Lunges (Add dumbbells to make it harder!)

Stand with your feet hip-width apart. Lunge forward with your left leg, your right knee should come to about an inch above the ground without touching it. Keep your torso perpendicular to the floor, with your weight evenly distributed between your legs. Align your front knee over your front ankle, keeping the weight in your heels instead of on your toes. Bring your leg back to a standing position. Then, bring the same leg out to the side into a side lunge. Come back to standing position again then do a reverse lunge where the same leg is drawn behind. Continue front, side, lunges on the same leg then when done, switch legs.

 

5. Plie (Focuses on hamstring and glute muscles!)

Stand with your feet slightly wider than shoulder-width apart and your toes pointing out. Bring your arms out straight in front of you and lower into a squat. Come back up and repeat. Go as low into the squat as you can without letting your knees move past your toes. Be sure to tuck your tailbone under and contract your glutes. Keep your torso tall, and don’t let your knees creep past your toes.

-M