Personal Training

Strong and Sexy Lower Body Workout

Posted on by Naomi
One of my favorite days in the gym is leg day. My legs are one of the only parts of my body that respond very quickly to the training that I do and that I can manipulate very quickly depending on how I train them.  They can build up very quick and on the other end, lean out very quick (given that diet is on point when it comes close to show time) The way I have seen my lower body transform over the pass year is so exciting to see because they can change that fast.  Typically when I train my lower body, I have one dedicated ‘heavy’ leg day. Heavy leg day to me still means that I am doing 10+ reps, but I am using a weight that is challenging yet able to complete with spot on  form. There are a few times where I will do max lifts; 2-3 reps, but this is rare. I prefer using higher repetitions and moderate-heavy weights for the lower body especially the glutes!  (read all about glute training right there!)

I do like to switch up my routine every 4-6 weeks or so, but with this said, I always stick with some basic lower body exercises and make variations from there

When it comes to training legs (and training in general) I prefer to always keep it short and intense, get it done and move on with my day. I like quick and dirty leg training to really bring them to fatigue and make them constantly move. Since I am only really training them heavy (er) once per week I make the most of that day. 

I do incorporate leg training into another day, but much lighter, functional style with added plyo’s. Below are some exercises that I use when I design a lower body leg day. Depending on what I focus on more  (anterior-quads) or (posterior-hams and glutes) this is what I think about when putting together my workout. I ALWAYS make sure I incorporate single leg work as well.

Deadlifts

  • Barbell
  • Trap bar
  • Straight leg
  • single leg holding 2 KB or DB
  • Single leg holding 1 KB or 1 DB
  • Single leg holding barbell
  • KB deadlift
  • Sumo
Squat
  • Barbell Front squat
  • Barbell back squat
  • KB front squat
  • DB goblet squat
  • KB double front squat
  • Box squat
  • Bulgarian split squat (hold DB at sides)
  • Bulgarian split squat (goblet hold)
  • single leg pistol squat
  • Static split squat
  • Plie squat
Lunge
  • Frontwards lunge
  • reverse lunge (alternating or performing 1 leg at at time)
  • Deficit reverse lunges
  • Walking lunge
  • Lateral TRX lunge
  • Lateral slider lunge
  • Lateral DB lunge
Glute Focus
  • Hip thrust
  • Single leg bench hip thrust
  • Barbell hip thrust
  • KB swings
  • Good mornings
  • Cable pull through
  • Glute bridges (feet on SB)
  • Glute bridges (heels in TRX)
  • Single leg glute bridges
Plyo
  • Box jumps
  • Jump Lunges
  • TRX jump squats
  • Burpees
  • Speed skaters
  • TRX jump front squats
  • Reverse lunge with hop at top
  • Dynamic squats (touch feet together, spread apart and touch floor)
Other
  • Step ups
  • Step up, reverse lunge combo
  • Leg press (not a huge fan but throw it in once in a while)

Here is a recent leg workout that I completed that was just plain awesome


**Note that I always vary my warm up depending on the muscle emphasis for that day, however with that said, I ALWAYS perform proper mobility work and foam rolling as well.

Dynamic Warm Up

 (this is a picture sequence of the ‘worlds greatest stretch’
  • Jumping jacks: 2x 30 seconds
  • High knee hugs: 2x 12 each side
  • Bird Dog: 2x 8 each side
  • Leg swings: 2x 10 each side
  • “Worlds Greatest Stretch”
Movement Warm Up
  • 10 bodyweight squats
  • 10 jump squats
  • 10 reverse lunges (each side)
  • 20 walking lunges (total)
Strong and Sexy Lower Body Workout

Exercise
Reps
Sets
15,12,10,8
4
A2) Walking Lunges
12 each leg
4
B1) Trap bar deads
15,12,10,10
4
B2) KB swings
20 swings
4
C1) Off set Bulgarian split squats
10 (each)
3
C2) TRX Hamstring Roll in
12
3
D1) Box Jumps
15
3

*When you perform front squats, keep in mind that the weight you will be able to lift will be LESS than if you were to perform barbell back squats. Front squats are generally to target the quads with less use of your lower back/glutes/hamstrings. I LOVE front squats because they really challenge the core, and hit the anterior of the legs like no other! I like it because I find that it puts less stress on the spine and knees and also engages the lats and upper back. 

IN CONCLUSION
  • I try to keep variation when training the legs, but with that said, my workouts do not change every single time I workout. I will stick with a program for about 4 weeks because I want to see progressions. There is no way to track progress if you are constantly changing and this is important to me, so my tip would be that consistancy is KEY!
  • When performing bilateral lifts (barbell squats, deadlifts) it is important to balance this out with unilateral lifts as well (single leg bulgarian split squats, single leg glute bridge)
  • Although with unilateral lifts you will not be able to lift as much, and in some cases only your bodyweight; they are some of the most effective exercises for shaping the glutes due to the enormous amount of muscle activation involved when performed properly
  • Always activate the glutes in your warm up before performing your strength workout. This is critical in ensuring that their glutes activate efficiently during heavier exercises

Want to try some other lower body workouts?

GLUTE WORKOUTS

“Feel the burn leg and cardio workout”“Getting back” Glute focused workout”Glute/Ham WorkoutBootylicious Workout


Oh and I made an AWESOME chicken recipe that will be up later this week I PROMISE! But here is a sneak peak! I cannot get enough of the lemon/caper/tomato combo. If you can’t wait to try it…try my lemony caper tilapia recipe while you wait! It is SO AMAZING! I made it again since I posted it last week! 
Lemony Caper Chicken with Tomatoes!
I also dined at the North End in Boston last weekend with some friends and had the most amazing mussels! (new favorite dish!!) It was served with a spicy tomato sauce that was perfection.
And can we talk about the size of this swordfish?! I couldn’t even make a dent after those scallops that we ordered for the appetizer (amoungst other items) Everything was SO delicious! I love summer time! 

HAVE A GREAT DAY!

Question: Do you have 1 set “leg day” Do you find it hard to stay consistant with one workout program for a period of time?


Naomi
Naomi

9 thoughts on “Strong and Sexy Lower Body Workout”

  1. Jessica Leigh says:

    Love this post! I’m actually the opposite- it takes me so long to see growth in my legs. I was given my dad’s chicken legs” and have always struggled gaining strength in them.

    Thus, I LOVE learning different techniques and exercises for legs! Thanks for sharing!

  2. dilloftheday says:

    thanks for sharing! I’ve been needing to spice up my lower body workout for awhile now, so this is perfect!
    I’ve been working on eating clean for the past few weeks now to try to lean out .. any more tips to lean out my legs (esp my thighs) ?!

  3. Tara @ Sweat like a Pig says:

    I only do one leg day a week, but I do really heavy (never more than 8 reps). I find higher rep stuff pretty much useless for my legs, but that’s just me. If I’m trying to lean out I may do two lighter sessions per week. It’s all about finding what works best for you!

  4. Caryln @carylnrambles says:

    I usually have a designated leg day and I get bored with the same routine VERRRRYYYY easily. I sprained my MCL a few weeks ago so I have definitely had to modify things greatly and it has made it harder for me to switch things up.

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