You can’t just squat your way to toned legs! Work them properly and completely 💪💪

Want lean legs? Here’s the guide you’ve been waiting for…

Kettlebell Swing
All photos and videos are courtesy of Marilena Zammit

Are you sitting comfortably? Let us begin.

Make sure to check out the videos for demonstrations.

Squat

It’s not the only component to toned legs, however it’s an important one to get right!

Target area: Glutes and quads.

Recommended repetitions: 3 times 10-15 repetitions.

Cues:

  • Feet shoulder width apart.
  • Soft knees.
  • Tighten core and glutes before starting the movement.
  • Stay straight through your back and chest throughout.
  • Try to get to 90 degrees or lower.
  • Put your weight through the heels at all times.
  • Drive up through the heels once you are at the bottom of the movement.
  • Turn your glutes on at the top part of the movement.

Progression:

  • Goblet squat.
  • Barbell back squat.

 

Kettlebell Deadlift

Squats will really hit the quads on the front of your legs, to balance it out we must work on our hamstrings (back part of the legs) – this is where the deadlift comes in!

Target area: Hamstrings.

Recommended repetitions: 3 times 10-15 repetitions.

Cues:

  • Feet hip width apart.
  • Butt hinge back as far as possible until you feel the hamstrings are fully engaged.
  • Then soften the knees if necessary to get down to the weight.
  • Lock your shoulders back.
  • Drive up through the heels once you are at the bottom of the movement.
  • Turn your glutes on at the top part of the movement.

Progression:

  • Single leg deadlift (see next section).

 

Single Leg Deadlift

Target area: Hamstrings.

Recommended repetitions: 3 times 8 repetitions on each side.

Cues:

  • Feet hip width apart.
  • Stand upright with the weight in your left hand.
  • Hinge the right hand forward and right leg backwards.
  • Keep a table top back.
  • Don’t allow the right foot to turn outwards while moving back.
  • Return to the start of the movement.
  • Repeat on the other side.

Progression:

  • Increase the weight or repetitions.

 

Kettlebell Swing

Target area: Hips, glutes and hamstrings.

Recommended repetitions: 3 times 10-15 repetitions.

Cues:

  • Feet hip width apart.
  • Let the weight back between your legs keeping it close to the groins. This is enabled by hinging your butt backwards.
  • Drive through the hips forcing the weight back up to your chest level.
  • Don’t over-arch your back at the end of the movement.
  • Repeat the movement.

Progression:

  • Increase the weight or repetitions.

 

Calf & Shin Raises

Target area: Calves and shins.

Recommended repetitions: 3 times 20 repetitions on each exercise.

Calf raise cues:

  • Stand up tall with feet flat on the ground.
  • Raise your toes up towards the sky.
  • Slowly bring them back down to the ground.

Shin raise cues:

  • Stand up tall with feet flat on the ground.
  • Raise your heels up towards the sky.
  • Slowly bring them back down to the ground.

Progression:

  • Increase the weight or repetitions.

 

Glute Bridge

Target area: Glutes and pelvic floor.

Recommended repetitions: 3 times 10-15 repetitions. If you are doing the progressed version this means 10-15 times on one leg then 10-15 on the other.

Cues:

  • Lie on the floor.
  • Bend knees on the floor, raising your heels towards your butt.
  • Drive through the heels to get to the top of the movement.
  • At the top of the movement your glutes should be engaged and your lower back off the ground.

Progression:

  • Do a one leg raise.
Glute Bridge Start Position
Glute Bridge Start Position – My eyes are closed because of the sun, I’m not sleeping on the job 😉
Glute Bridge End Position
Glute Bridge End Position
Glute Bridge Progression
Glute Bridge Progression

 

ViPR X Factor (legs and back) – Thread the needle squat

Target area: Quads, glutes and back.

Recommended repetitions: 3 times 5 repetitions on each side.

Cues:

  • Stand up tall, holding the ViPR above your head with arms fully extended.
  • Feet pointed towards twelve on the clock face.
  • Step your right foot back to 3 o’clock and thread the ViPR between your legs.
  • Lowering your butt towards the ground enables this movement.
  • Step back to 12 o’clock again raising the ViPR above your head.
  • Repeat on the opposite side.

Progression:

  • Increase the weight or repetitions.

 

Client’s safety always comes first for me. This is why correct technique and not heavy lifting is the priority. This must be matched with a well balanced approach to working all parts of the body.

Always seek out professional help where necessary to ensure safe and progressive training.

Need someone to help you unlock your potential through training your body, mind and soul, take just one minute to fill the form at the link below:

https://performancetreanor.wufoo.com/forms/zjbbfsg05w2ivl/

1 thought on “You can’t just squat your way to toned legs! Work them properly and completely 💪💪

  1. great shots and advice —good to give Maz some credit for the presnetaion

    T

    YOU COULD HAVE DONE A POSE LIKE THE STATUE TO FINISH

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