Your schedule is probably nuts — whose isn't? — so you might not be able to fit in all your to-do's, including getting to the gym. We get it, but if there's one body part you should try to make time for is your legs. They are, after all, taking you to and from work [1], and even helping you reach remote hiking spots on weekend getaways [2] with friends and family.
Thinking "but with what time would I get in a workout for my legs?" No worries, these 10 exercises are easily done at home, on your lunch break, or at your local park before you meet your squad for a picnic [3]. The best part is you don't have to do all ten at once, you can sprinkle them throughout your day, aiming for 20 to 30 minutes of leg work total. Sounds easy!
Follow along and master the form first, then add reps.
Step-Ups
You don't need a fancy CrossFit box [4] to do these, you can use a staircase or a sturdy chair to make these elevated step-ups [5] your glutes' best friend.
- Stand in front of your chair, box, or steps. Lift your left foot, and make sure that it's at about a 90-degree angle.
- Step your left foot up onto the flat platform, press down into the surface, and lift up through your right foot until your right knee is at a 90-degree angle to your hips.
- Return your right foot to the ground and switch feet, repeating the process starting with your right foot on the platform.
- Make sure to drive the lead knee up as you step up, squeezing your glutes and tightening your abs each rep.
- Start with 3 sets of 10 on each side, and add on more reps as your endurance increases.
Gate Swing Squats
As a trainer, I love gate swing squats [6], and I make all my clients do them in our training sessions. They are a great way to work your inner thighs in a dynamic manner. You will feel the burn, I promise.
- Start standing up with your feet close together.
- Jump your feet out to a wide squat position, toes pointing out at a slight angle.
- Make sure you drop your hips as low as you can, resting your hands on top of your quads if need be.
- Jump your feet back to the starting position, completing one rep.
- Do three sets of 10 to 15 squats.
Side Lunge With Sliders
Even if you don't have a slider [7] at home, you can do these on a hard surface placing your foot on a towel, or on carpet using the slick side of a magazine. It's that easy to tone up your hips and glutes with this move.
- Place the slider (or other tool) under the ball of your right foot.
- Slowly and with control, ease your right foot out to the side with a straight leg, going as far out as you can but making sure you can bring your leg back easily.
- Try to keep your weight centreed on the left stationary leg as you take the leg out and back for one rep.
- Complete 10 to 15 reps and switch to the other side. Do 3 sets on each leg.
- The lower you drop your hips, the more you will feel this.
Weighted Squats
The quickest way to increase the intensity of your squats is to add weight. Pick up a hand weight, a kettlebell, or a large can of olive oil [9] (hey, it's healthy!) — whatever you have on hand to increase the resistance of the movement.
- Start with your feet at least hip distance apart.
- Hold the weight at chest height.
- As you lower, push your hips back, keep your chest up and your gaze forward as bring your legs as close to parallel to the floor as possible.
- Press up evenly through both feet, weight towards your heels, making sure to squeeze your booty cheeks at the top.
- Complete 3 sets of 10 to 15 reps.
Jump Squats
A jump squat is the upbeat cousin of the regular squat [10]. Adding a plyometric move [11] to this basic exercise will elevate it, quite literally. Using the arms to drive you up will also increase the cardio element of this fundamental fitness tool.
- Start with your feet slightly further apart than hip width.
- Bend deeply through your knees and explode up, leading with your arms.
- Land as gently as possible, with bent knees, to minimize impact.
- Repeat 10 to 15 times for three sets.
Skaters
Skaters are one of my favourite booty-burner cardio moves [12]. The more you bend into them, the better they will be.
- Start standing and kick your right leg deeply behind your left leg, touching the floor with your right hand.
- Immediately jump and switch your feet, kicking the left leg deeply behind the right, touching down with your left hand.
- Continue jumping back and forth for 10 reps on each side, making sure you stay as low as possible
- Complete three full sets.
Bridges
Lifting your hips into a bridge [13] while holding a block between your knees is a great way to train both your hips and knees into the proper alignment. It's vital for your hips, belly, and glutes that everything works together to lift and squeeze at the right time.
- Lay on your back and bring your feet flat to the floor.
- Insert a block between your knees and apply gentle but firm pressure to hold it in place.
- While squeezing with your knees, press up with your hips until you can fully contract the glute muscles.
- Lower down with control.
- Repeat for 10 to 15 reps for three rounds.
Single-Leg Glute Bridges
Looking for an additional challenge? The single-leg glute bridge [14] is a great way to add a layer of intensity to a regular bridge.
- Begin on your back with your knees bent and both feet resting on the floor.
- Straighten your right leg, pointing your right toes up towards your face.
- Lift your hips until they are leveled and you can squeeze both glutes evenly.
- Lower your right foot, then your hips, and switch to the opposite side.
- Complete 10 to 15 reps for each side a total of three times.
Reverse Lunges
These reverse lunges [15] are a great and basic move that everyone needs to master in their workout routine. The backwards motion really puts tension into the hip flexors and hamstrings, making it a multilayered strength builder.
- Starting from a standing position, step your right foot behind you a comfortable distance, making sure you can lower your knee to the ground at about a 90-degree angle. No need to touch the floor.
- Using the strength in the front side of your right leg, return your leg to standing.
- Repeat the process on the left side. This equals one rep.
- Complete 10 to 15 reps for three sets, adding weight once bodyweight isn't sufficiently challenging.
Half Burpees
Half burpees, plank jumps, jump backs — whatever you call these, they are hard core belly and leg burners. They are half burpees [17] because there is no push-up [18] (you're welcome!), which means you can bang them out faster, right?
- Start at a standing position.
- Bend your knees, plant your hands slightly in front of your feet and hop or step your feet back to a high plank.
- Jump or step your feet back to the starting position, completing one repetition.
- Repeat for three sets of 10 to 15 reps or for a timed interval of one minute for three sets.