This circuit workout will exercise your way to long, lean legs


According to personal trainer Ben Lucas, this workout is the answer.

Whether we’re encasing them in jeans or putting them on display in short shorts, leaner and longer-looking legs are what we all strive for, right?

With that in mind, Body+Soul asked Ben Lucas, trainer to the stars and director of Sydney fitness studio Flow Athletic, to share his favourite lower-body moves that will prime your pins and have you striding into the sunshine with confidence.

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Circuit 1

Do three rounds of this circuit, with a 60-second break at the end of each round

Pulse squat: 15 reps

Stand tall with feet hip-width apart, chest high. Squat all the way down, half the way up, back down and all the way up for 1 rep.

Curtsy lunge: 20 alternating reps

Stand tall with feet hip-width apart, chest high. Lunge left leg behind right ankle, back to centre and repeat on the other side.

Single-leg hinge: 10 reps each leg

Keep your hips level and right foot planted. Hinge at the hips to push left leg towards the back wall. Do 10 reps and then swap sides.

Glute march: 20 alternating reps

Lie on your back, hips raised to a bridge, knees bent at 90 degrees. March legs by alternating knee to chest and then back down.

Circuit 2

Do three rounds of this circuit, with a 60 second break at the end of each round.

Lateral lunge: 12 reps each leg

Stand tall with feet hip-width apart, chest high, right foot on a bench with a straight leg. Lunge left leg, knee tracking over toes.

Sumo Squat: 15 reps

Stand tall with feet double hip-width apart, chest high and back flat. Squat down until hips are lower than your knees.

Raised split-squat: 10 reps each leg

Stand tall with feet hip-width apart, chest high, left foot on a bench behind you. Squat straight down. Do 10 reps then swap sides.

Feet-elevated hip thrust: 20 reps

Lie on your back, feet on a bench. Push through heels to elevate hips to form a straight line, squeezing glutes at the top.

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