It’s that time of year where you start asking yourself how to get great legs for the summer? So I decided to put together the ultimate starter routine to get you looking incredible for summer…with these 10 super exercises.
Squats are one of the most amazing exercises but you would be shocked how many people do them wrong risking injury and wasting their efforts doing them ineffectively. This isn’t just true of squats, many leg exercises require coaching and a good deal of practice to get them right.
So I decided to put together a routine you can do with little risk of error or getting hurt. Instead you can expect nothing but great results…so you get the rewards for the efforts you make.
If you want an incredible leg routine with exercises that won’t leave you frustrated or injured follow this leg sculpting workout for the next little while to get you looking great for summer.
Do the following routine 3 times a week for the next twelve weeks…time to get great legs for summer.
#1 Reverse Lunges Are The Most Important Exercise For Great Legs
Make sure you reach back with each leg and have a long stride with each and every repetition. Doing so will really put the emphasis on your hips and upper thighs; right where you want it.
For most variations of lunges people most often lean too far forward which overloads the knee. This has two problems, you don’t get as much work in the upper thigh (where you want it) and you risk knee injury.
#2 One-Legged Deadlifts For Great Hamstrings
Do these very, very slow both going down and coming back up. This exercise will also work the muscles in your feet, which is necessary for developing grace and good posture; two things that can really make you better.
If need be use a wall for balance if necessary, but don’t lean against it. Rather just touch it lightly. You would be surprised how just having that frame of reference will dramatically improve your balance.
#3 Standing Leg Extensions For Your Vastus Medialis (That cool teardrop muscle above you knee)
This muscle not only looks really cool it, developing it helps protect your knee from injury.
Be sure to hold the finish position and flex your leg as hard as possible for a good second before returning to the start position.
#4 Standing Straight Leg Kickbacks For Superior Hamstrings And Glutes
Yes, you will notice there is a good deal of hamstring-focused exercises in this routine. That’s because it is one of the most underdeveloped muscles on most people AND because developing the backs of your legs will help reduce the appearance of cellulite.
#5 Bent Leg Kickbacks Will Work Your Butt
You can’t have great legs without outstanding glutes…so we’re going to have to help you get a great butt too. As with the Standing Leg Extensions, make sure flex really hard at the finish position for a good second before returning to the start.
#6 Butt Kicks For Even Fuller Hamstrings Than You Ever Thought Possible
To get fully developed hamstrings you have to do at least one movement where you hinge at the hips (e.g. one-legged deadlifts) and one where you hinge at the knee like these butt kicks.
#7 Mountain Climbers To Melt Fat
This is a very dynamic exercise that works the whole legs and hips as well as the abs. This will really amp up the fat-burning effect of this workout.
#8 Fire Hydrants For A Fully-Developed Booty
The glutes are made up of three muscles: the glute maximus, medius, and minimus. To effectively work the medius and minimus muscles you need to do a hip abduction movement such as fire hydrants.
The difference between looking good and looking fantastic will be your due in large part to your attention to the kind of details that will have you looking great from all angles.
#9 Superman’s Will Get Your Back Into It
You will need good strength in your lower back to bring the package all together. What’s more you’ll get additional work for your glutes and hammies with this super move.
#10 Box Squats
Don’t underestimate this exercise. It may just seem that you are sitting down and standing up but this exercise is used extensively by some of the strongest squatters in the world. Why? It teaches perfect form and gets you to engage your hips when you squat.
Sets & Reps
Do each exercise for 2 sets of 10 reps for the first 4 weeks.
For weeks 5 – 8 do 3 sets of 15 reps of each exercise. You should really start to be feeling and seeing some the results by now.
Once you hit week 9 do 3 sets of 25 reps of each exercise. Time to amp up your efforts and drive your transformation. You are not in a perfect muscle-building/fat-melting zone. Time to go for it.
After your 12 weeks you’ll be so motivated by your progress you’ll only want to do more and reach higher. If so, start here to take things to the next level.
Reveal Those Lean Legs And Burn Even More Calories With Walking
You would be surprised just how much fat you can lose with regular brisk walks. You just have to be consistent.
Make and every day walk your new habit. Make it at least 2.5 miles and keep a good pace. With the better weather coming you will really enjoy this time out in the warmth and the sun.
Cover All Your Bases
Remember you can’t get into great shape without good nutrition and good rest. That means 5 small meals a day filled with tasty and nutritious food and 8 hours of sleep every night.
This routine not enough for you? Want an even more advanced routine? Check out this one in Women’s Health and you can add some of those exercises to this routine to ramp up the intensity.
Find out more about HowDoIGetGreatLegs.com and our formula for ultimate legs.