FitFriday #15: Let's Make it a Leg Day!

I say "leg day" and I know what always comes to mind... legday3

legday2

Source

But leg day is a good thing, something we definitely don't want to skip....

skip legs

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So today I'm providing you with a quick leg workout. Each set should only take about ten minutes, so choose how long you want to make your workout! I recommend doing 3 sets. Adjust reps as necessary.

at home leg workout

Exercise Breakdown

  • Reverse Lunges

Reverse Lunge

For a reverse lunge, you will start with your feet together. Step one foot back and bend your knees so that both legs make a 90 degree angle. Step back together and step the other foot back.

Keep the torso forward. If you wish you can raise your arms, as seen in the image above, or you can keep your arms at your side, even holding a set of dumbbells if you wish.

  • Sumo Squat

Sumo-Squats

Your starting position should be a wide stance, wider than your shoulders and toes facing turned outward. Squat down, making sure the knees are tracking directly over the toes and that the knees don't pass the toes. Stand up, squeezing the inner thighs and glutes as you come up.

If your knees do seem to be passing your toes in your lowest position, try using a wider stance.

You may hold a weight during this exercise to make it more difficult.

  • Deadlift

 deadlift

It is recommended that dumbbells are used in this exercise. If you are not yet confident in adding weight, that's okay too.

Start in a standing position, knees slightly bent, with your feet hip-width apart and weight in each hand. Keep the knees in the slightly bent position and lower yourself by bending at the hips. Keep your back flat. Bring the torso back up to the starting position, extending from the hips.

  • Side Lunge

Side Lunge

The starting position for a side lunge should be feet hip-width apart. Step one foot out to the side and bend that knee. Be sure that the knee tracks over the toes, and the knee does not pass the toes. Extend the bent leg and bring it back to the starting position, repeating this movement with the other leg.

If the knee passes the toes, stick your hips backwards more (like sitting in a chair).

Weight can be added to this exercise by holding a weight on each side of the knee, or holding the weight close to the chest.

  • Jump Squat

Jump-Squats

For a jump squat, start with the feet slightly more than hip-width apart. Perform a normal squat motion, sitting back into the heels. Bring your arms down to your sides. Power yourself up using your leg muscles and momentum from your arms to jump straight up. When you land, be sure to come back to that squat position to repeat the exercise. It is very important that you land with bent legs and your weight is in your heels.

  • Bridges

bridge

Laying on your back, with your feet planted on the floor and your arms by your sides, lift the hips towards the ceiling. You will be using your legs, glutes, and core to lift your hips as high as possible. Hold for a second or two at the top and then lower your hips to the ground. Don't forget to hold your last repetition for 45 seconds!

  • Wall Sit

wall sit 2

Find an empty wall in your house. Stand with your back against the wall and slowly start to walk your feet out lowering yourself into a squatting position. Your legs should be at a 90 degree angle. Try to hold this position for as long as you can, the goal is one minute!

Source for all exercise demonstration images.

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Happy Friday, and have a great weekend!