Want sexy legs?
Wall sits are great for strengthening your quads and toning up your glutes and hamstrings. It’s a simple yet effective workout and all you’ll need is yourself, a wall and a timer.
Stand about 2 feet away from your wall and sit on an imaginary chair. Steadily adjust your position until your legs are at an 90º angle like so:
Make sure your weight is evenly distributed on your feet (not on your toes or the balls of your feet). Maintain your position for 45 seconds and continue with another leg workout. You can incorporate this as part of your leg workout in the Explode Program, in between sets.
When doing legs, I prefer to start with the Smith Machine Squats. This was what I did yesterday. (Started off with 10 mins warm-up on the cycling machine.)
Smith Machine Squats – 5 sets x 8 reps
There’s a lot of argument about how doing squats with the Smith machine is bad for your knees as it restricts your body’s natural groove and puts too much pressure on your joints and back, especially if the weight is too heavy, but I personally find this effective. If it’s your first time doing this, never, ever try doing it yourself, you might injure yourself in the long run if you don’t get your form right.
It’s OK to get help from a personal trainer or somebody who has better knowledge about weight training. Otherwise, I suggest sticking to the basics and using only dumbbells – which is just as effective (some other examples below)!
With bar upper chest height, position bar on back of shoulders and grasp bar to sides. Place feet slightly forward. Disengage bar by rotating bar back.
Bend knees forward slightly while allowing hips to bend back behind, keeping back straight and knees pointed same direction as feet. Descend until thighs are just past parallel to floor. Extend knees and hips until legs are straight. Return and repeat.
*Tip: Keep head facing forward or up, back straight and feet flat on floor; equal distribution of weight through forefoot and heel. Knees should point same direction as feet throughout movement.
Dumbbell Squat – 4 sets x 8 reps
This is also another one of my favorite workouts. If you want a nice, toned butt, do this workout right and you’ll see results.
Stand with dumbbells grasped to sides. Bend knees forward slightly while allowing hips to bend back behind, keeping back straight and knees pointed same direction as feet. Descend until thighs are just past parallel to floor. Extend knees and hips until legs are straight. Return and repeat.
Use the same tip for the Smith Machine Squats this workout.
Dumbbell Single Leg Split Squat – 3 sets x 8 reps
Stand with dumbbells grasped to sides facing away from bench. Extend leg back and place top of foot on bench. Squat down by flexing knee and hip of front leg until knee of rear leg is almost in contact with floor. Return to original standing position by extending hip and knee of forward leg. Repeat. Continue with opposite leg.
As I’ve mentioned before, DO look up the Exercise & Muscle Directory on ExRx.net. Its super useful, descriptive and easy to follow. I can’t find any other example as easy and direct as this.