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Sculpt Strong and Lean Legs With These 5 Exercises

Fitness and Sports Girls July 18, 2016
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These 5 exercises will help you shape and tone your legs from every angle.

Barbell Back Squat With Calf Raise

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Works: Glutes, Quads, Hamstrings

Unrack in the “high bar” position, behind your neck, high on the trapezius muscles, with thumbs gripping bar. Apart your feet at shoulder width and squat to full depth. Then drive up through your heels, pushing your knees out until standing. At the top of the squat, raise up on the balls of your feet, contracting your calves.

Perform 3 sets of 15 reps, 12 and 10 reps. You can increase the weight when you reduce the number of reps.

45-Degree Leg Press

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Works: Glutes, Quads, Hamstrings

Seat in a leg press and apart your feet at hip width and knees at 90 degrees. Press upward and release stops to begin exercise. Then take a three count to lower plate until knees are back at 90 degrees. Drive upward through your heels until legs are at full extension.

Perform 20, 15, and 12 repetitions. You can increase the weight when you reduce the number of reps.

Static Kettlebell Lunge

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Works: Core, Quads, Hamstrings, Glutes

Start by holding kettlebells at sides, palms inward, with left foot forward and right foot 30 inches to the rear on ball of foot. Keep knees slightly bent with head facing forward and spine aligned. Then lower your right knee until it’s about one inch off the floor. Raise upward, pushing off front leg.

Perform 2 sets of 20 reps for each leg.

Kettlebell Romanian Deadlift

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Works: Glutes, Hamstrings

Stand with your feet hip-width apart by holding kettlebells at mid-thigh, palms facing inward. Slowly lower the kettlebells keeping your knees slightly bent. Drive off heels, returning kettlebells to mid-thigh without straightening back fully.

Perform 2 sets of 15 reps.

Lying Dumbell Leg Curl

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Works: Hamstrings

Start by lying prone on flat bench with knees at end of bench. Place dumbbell between arches of feet with bottom half of dumbbell below laces. Slowly lower dumbbell, keeping knees at slight bend at bottom to prevent hyperextension. Return dumbbell upward until aligned with knees.

Perform 2 sets of 20 reps at light to moderate weight.