Leg Workout

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Leg Workout

  • Light jog in place (Thirty seconds)
  • High knee march (Thirty seconds and make sure to get your knee above waist level)
  • Side stretch - (Put both arms straight over your head and then lean to the side while trying to keep your arms straight and hold for 5 - 10 seconds, do this for both sides 2 or 3 times)
  • Single leg stretch - (Stand up straight, lift and grab one ankle behind your back, pulling up to stretch.  Hold for 15 seconds, repeat with the other leg.  Do 3 sets.)
  • Calf stretch - (Raise your heels off the ground and hold that position for 2-3 seconds, come back down and repeat for 30 - 45 seconds)
  • Ankle roll - (Lift a foot in the air and gently turn your ankle in a circular pattern for 3-4 seconds and repeat with each foot for 30 - 45 seconds)
  • Cross leg crunch - (Lay down on your back and have your knees bent.  Put one foot over the opposite knee and either grab the inside calf of the bent knee or all the way over the shin.  Pull the bent knee towards you and hold for 20 seconds, repeat with the other knee.  Do 2 sets of this to start)
  • Butterfly - Sit up and put your legs into the butterfly position, press down on your knees until it feels like a good stretch and hold that for 30 seconds.  Take a 5 - 10 second break in between each stretch and do this 3 times)

Onto the exercises!

  • Glute bridge - (Lying on your back with knees bent and feet flat on the floor, squeeze your glutes and push your heels into the floor to lift your hips into a bridge, hold this for 15 seconds. Take a 5 - 10 second break in between each and do this 3 times)
  • Walking lunges - (Place one foot about three feet in front of the other, with toes facing the same direction. Drop your back knee down until it’s an inch from the ground—don’t let it touch the ground—then drive through your front heel to step your feet together. Step out with your other leg, dropping the back knee down, then driving up and stepping together again. Do this 3 times for each leg, take a 30 - 60 second break and repeat the set)
  • Squat - (Self explanatory, do these without dumbbells (for now) 10 - 15 times)
  • Dumbbell deadlift - (Hold two dumbbells, positioning your hands so your palms face your body. Bend at your hips and put a slight bend in your knees as you lower the weights down, just in front of your legs. Put your weight in your heels, keep your shoulders back, and lift your chest up a bit. Pause briefly at the bottom, then engage your hamstrings and glutes to pull your body back to standing. Push your hips forward and squeeze your glutes at the top of the movement. Do this 10 - 15 times, keeping your back flat the whole time)
  • Goblet squat - (Hold a dumbbell close to your chest, push your hips back and squat down slowly until your thighs are parallel to the ground. From this position, drive up to standing, leading with your chest.  Do this 10 - 15 times)
  • Wall sit - (Find a wall and sit back against it so your thighs are parallel to the ground and your knees are bent at 90° and hold that for 15 - 30 seconds. Do this 2 - 3 times)
  • Raised calf stretches with dumbbells - (Holding dumbbells at your side, raise your heels off the ground and hold that position for 2-3 seconds, come back down and repeat for 30 - 45 seconds)
  • Dumbbell step up - (Holding dumbbells at your side, plant your foot on the step securely and drive up powerfully, focusing on contracting the glute muscles on the same side as your leading leg. Bring the opposite knee up and stand on the step to complete the movement and then step back down. Do this 10 - 15 times)
  • High knee march - (Thirty seconds and make sure to get your knee above waist level)
  • Ankle and wrist shake - (Fifteen seconds)
  • Light jog in place - (Thirty seconds)
  • Ankle shake - (Fifteen seconds)

You’re done!