Legs

Barbell Back Squat

Start with feet hip-width distance apart

Add desired weight - place barbell on your traps

Push your hips back and lower down as if you were going to sit down

Focus on keeping the knees pointed forward or pushing slightly out

DB Squat (Dumbbell or BW)

Start with feet hip-width stance apart

Hold dumbbell in a comfortable position either horizontal or vertical

Push your hips back and lower down as if you were going to sit down

Focus on keeping the knees pointed forward or pushing slightly out

Side to Side Squat Lunge (Dumbbell or BW)

Start with feet shoulder-width apart

Lower into the squatting position

You can use a DB or BW

Begin to take side steps while remaining in the squatted position

Continue to do X amount on each side

Goblet Squat (DB/Barbell/KB/BW)

Start with feet shoulder-width stance apart with toes turned out

Push your hips back and lower down as if you were going to sit down

Focus on keeping the knees pointed forward or pushing slightly out

Jump Squats

Start with your feet shoulder-width apart

Squat down and pressing mainly with the balls of your feet, jump straight up in the air as high as possible

When you touch the floor again, immediately squat down and jump again

Repeat

Variations: double pulse

X Jumps

Start with feed shoulder-width apart

Squat down and bring opposite hand to your opposite foot --- jump straight up in the air as high as possible

Repeat

Alternating Lunge (Dumbbell or Barbell)

Pick a comfortable weight

Hold dumbbells in hands to the side or place barbell on back

Start with your feet shoulder-width apart and step forward with one leg

Descend until your rear knee nearly touches the ground

Extend both knees to raise yourself back up

Continue the movement while staying in one area

Walking Lunge (Dumbbell or Barbell)

Pick a comfortable weight

Hold dumbbells in hands to the side or place barbell on back

Start with your feet shoulder-width apart and step forward with one leg

Descend until your rear knee nearly touches the ground

Extend both knees to raise yourself back up

Continue the movement while walking



Curtsy Lunge (Dumbbell/Barbell/KB/BW)

Stand with your feet hip-width apart

Hold DB vertically or horizontally or place barbell on traps

Take a big step back with your left leg, crossing it behind your right

Bend your knees and lower your hips until your right thigh is nearly parallel to the floor

Straight Leg Dead Lift (Dumbbells or Barbell)

Begin in the standing position feet shoulder-width apart with a DB in each hand

Begin lowering your dumbbells passed your slighty bent knees keeping your back straight

Push your butt out as far as you can – you will feel tension in your hamstrings

Pause and slowly return to the beginning position

Bulgarian Split Squat (Dumbbells or BW)

Start by standing about 2 to 3 feet in front of a flat bench with your back facing the bench

Pick up dumbbells or use no weights

Place one foot back so that your toe is resting on the flat bench --- Your other foot should be stationary in front of you

Lower your leg until your knee is parallel to the floor

Raise back up to the starting position and repeat

Continue to do X amount on each side

Wall balls

Find a spot against a wall

Choose a medicine ball with proper weight

Begin to to squat and as you come back up toss the ball against the wall

Catch, squat, repeat

Weighted Step Ups (Dumbbells or BW)

Stand up straight while holding a dumbbell on each hand

Step up on the elevated platform - bench or chair

Step down with one leg by flexing the hip and knee of the other leg

Reverse Lunge (Dumbbells or BW)

Start in a standing position with your hip width apart with or without dumbbells

Step back into a lunge position making sure to step long and wide enough that your hips and knees are 90 degrees at the bottom.

Pull yourself to the starting position and repeat

Fire Hydrants

Position yourself on your hands and knees on the ground (table top position)

Keeping the knee in a bent position begin to lift your leg and drive away from the midline

Pause at the top and return to the starting position

Continue to do X amount on each side

Variations:

Add a band around your calves

Glute/Donkey Kickback

Position yourself on your hands and knees on the ground (table top position)

Keeping the knee in a bent position begin to lift your leg back towards the ceiling

Pause and repeat

Continue to do X amount on each side

Variations:

Machine: using a cable machine, connect ankle weight to ankle, lift leg straight back

Standing: balance yourself against a wall and pulse your leg backwards

Split Leg Lunge Pulse (with or without weight)

Start in a standing position with your feet shoulder width apart

Decide to use weights or not and step one foot forward one foot backward

Begin to pulse

You’ll perform the exercise X amount on each side

Variations:

Double pulses

Squat pulses (with or without weight)

Start in a standing position with your feet shoulder width apart

Hold DB vertically or horizontally, place barbell on your traps, or do BW

Lower yourself into the squatted position and begin to pulse

Each pulse = 1

Variations:

Double pulse

DB Squat with Lateral Kick

Stand with your feet shoulder-width distance apart

Hold DB vertically or horizontally or do body weight

Bend your knees, lowering your hips deeply into a squat, keeping weight back in your heels

Then rise back up, straightening the legs completely and lifting the right leg out to the side, squeezing the outer glute.

As you step the foot back into shoulder-width distance position, squat down again. Then stand up and do a side leg lift on the left side or repeat right side

Continue to do X amount on each side

Glute Bridge

Lay on the floor with your feet flat and knees bent

Extend your hip upward and raise your glutes off of the ground

Pause and repeat

Hip Thrust (Dumbbell or Barbell)

Start by sitting on the ground with a bench directly behind you --- have a loaded barbell over your legs or DB with the appropriate weight

Use a pad between the barbell if you have any discomfort

Begin to extend your hips as far as possible vertically through the bar or DB

Pause and repeat

Kettle Bell Swings

Start with feet shoulder-width apart with knees slightly bent

Pick up kettlebell and push your hips back until the kettle bell is between and behind your legs

Squeeze your glutes and extend your hips to swing the weight up

Let the weight swing back between your legs as you bend your hips

Monster Walk (DB/KB)

Start standing in an upright position, squat slightly

Position yourself into a squatted position

Walk with diagonal step, moving ahead and outwards - add a band for added resistance

Leg Press

Sit down on the machine and place your legs on the platform directly in front of you at a shoulder-width foot stance

Lower the safety bars holding the weighted platform in place and press the platform all the way up until your legs are fully extended in front of you

Bring your legs back into your chest at a 90-degree angle. Repeat for X amount

Leg Extension

Choose your weight and sit on the machine with your legs under the pad (feet pointed forward) and the hands holding the side bars

Using your quadriceps, extend your legs as far as they will go. Pause a second on the contracted position

Slowly lower the weight back to the original position

Repeat for the recommended amount of times

Leg Curl

Adjust the machine lever to fit your height and sit on the machine with your back against the back support pad

Place the back of lower leg on top of padded lever then grasp the side handles on the machine as you point your toes straight

As you exhale, pull the machine lever as far as possible to the back of your thighs by flexing at the knees

Slowly return to the starting position and repeat for the recommended amount of repetitions

Cable Kickback

Hook a leather ankle cuff to a low cable pulley and then attach the cuff to your ankle

Face the weight stack from a distance of about two feet, grasping the steel frame for support

While standing up as straight as possible contract your glutes to slowly kick the working leg back

Now slowly bring your working leg forward, resisting the pull of the cable until you reach the starting position

Repeat for the recommended amount of repetitions on both sides

Smith Machine Hip Thrust

Start setting up the barbell and bench at correct height where you have enough room to secure yourself under the barbell - add a pad for comfort

Place the necessary weight and then place yourself under the barbell. Begin to extend your hips as far as possible vertically through the bar or DB

Pause and repeat for X amount

Good Girl

To begin, sit down on the adductor machine and select a weight you are comfortable with and grip the handles on the side

Slowly press against the machine with your legs to move them toward each other

Feel the contraction for a second and begin to move your legs back to the starting position

Repeat for recommended amount of reps.

Bad Girl

To begin, sit down on the abductor machine and select a weight you are comfortable with and grip the handles on the side

Slowly press against the machine with your legs to move them away from each other

Feel the contraction for a second and begin to move your legs back to the starting position

Repeat