If you want to sculpt a set of head-turning legs like those you see on fitness models, drop your current diet and start training your lower body directly.
Today, we’ll go over a simple leg routine you can use to develop a fantastic lower body.
1. Goblet Squat
The goblet squat is one of the best movements you can do to kill not two but multiple birds with one stone. Because you are holding the weight in front of you at chest level, you train your entire back and core musculature alongside your glutes and legs.
Do three sets of 20 repetitions.
2. Romanian Deadlift
You can perform this movement with weights such as a kettlebell, dumbbells, or a weight bar. The Romanian deadlift is a great movement that trains your entire posterior chain - hamstrings, glutes, and back.
Perform three sets of 15-20 repetitions.
3. Forward Lunges
You can do this movement in numerous ways including alternating, walking, and backward lunges. Start with just your body weight to get a better feel for this movement and then begin to overload with dumbbells.
Do three sets and aim for 12-20 repetitions per leg.
4. Glute Bridge
This is a bodyweight movement that directly targets your glutes. Start with the basic version for higher repetitions and focus on squeezing your glutes at the top position for a second or two. After that, lower your butt to starting position and repeat. You should mainly feel the tension in your glutes and hamstrings.
Do three sets of 15-20 repetitions.