Hit your quads, glutes, hamstrings, calves, and hips with these eight leg workout moves.
But the real magic is in his mix.
You’ll need:A chair or bench, a5-pound dumbbell, and a towel.
Peter Ardito
B.Squat, bending right leg 90 degrees with knee over ankle.
Press through mid foot to stand.
Make this move harder:After each full squat, do a half squat, bending just 45 degrees.
Peter Ardito
(Or amp up these leg workouts for women by tacking on this30-day squat challengeafterwards.)
Do 15 to 20 reps per leg.
Switch sides; repeat.
Peter Ardito
Pistol Squat
A.Stand with feet hip-width apart, hands reaching in front of chest.
Lift left foot forward a few inches off floor, foot flexed.
B.Squat, bending left knee 90 degrees, holding left leg to hip level in front of body.
Peter Ardito
Do 5 to 10 reps. Switch sides; repeat.
B.Squat, bending knees 90 degrees.
Press through mid-foot to stand.
Peter Ardito
Lunge forward with left leg (knees bent 90 degrees form check!
); return to start.
B.Lunge left leg out to left, toes facing forward, and bend left knee 90 degrees.
Peter Ardito
C.Lunge backward with left leg to complete 1 rep of this leg exercise for women.
Do 15 to 20 reps. Switch sides; repeat.
C.Without rounding back, squeeze glutes to return to standing.
Lift heels high, then lower them slightly below level of step.
Do 15 to 20 reps.
C.Next, turn toes out 45 degrees; repeat.
D.With toes forward, stand on left leg only, bending right leg behind body; repeat lifts.
Peter Ardito
Do 15 to 20 reps. Switch legs; repeat.
Do 2 to 3 sets of series.
C.Slide legs forward to return to start.
Peter Ardito
Do 2 to 3 sets of 15 to 20 reps.
Peter Ardito
