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Perhaps the most famous of lower body moves – squats are a firm favourite among powerlifters, bodybuilders and other athletes. They’re not only effective for building a super strong lower body – they also deliver benefits including improved flexibility, mobility and posture. From barbell squats and front squats to overhead squats and air squats – if you’re not already reaping the benefits of these leg-loving moves, then make a vow to make squats a staple of your weekly routine from now!
Working more muscles than any other move, the deadlift is a functional lift that will allow you to reap the benefits far beyond the gym domain. Working all major muscle groups, the deadlift not only improves strength and posture, torches fat and increases your cardiovascular ability – it’s also one of the safest and most effective weightlifting moves you can perform.
A functional, multi-joint exercise, the versatile walking lunge can be adapted to suit all fitness levels. Thanks to their ability to simultaneously work the glutes, quads and hamstrings, countless studies have proven that lunges are one of the most effective lower body exercises. Their metabolism-boosting nature also means they’re an ideal move if you’re trying to shift some weight while shaping, toning and firming your legs and bum.
A simple exercise that requires no equipment (score!) can be performed no matter what your fitness level (double whammy!), the glute bridge is not only excellent for firming the glutes but is also an ideal move for improving core stabilisation and hip mobility. Working at a desk all day? Be sure to incorporate this move to not only firm up your behind but to also prevent back pain and reduce strain on the lower back.
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