Get A Leg Up

Squat and lunge your way to stronger, perfect legs. A perfect butt is your well-deserved bonus!

Split Squat
Targets butt and quads

​ ​ ​Stand with back facing a chair (about 2 feet away), hands on hips, and bend left leg behind you to place top of foot on chair seat.
​ ​ ​Squat, bending right leg 90 degrees with knee over ankle. Make it harder: After each full squat, do a half squat, bending just 45 degrees.
Do 15 to 20 reps. Switch legs and repeat. Do 2 to 3 sets.

Sissy Squat
Targets quads, hamstrings, and calves

​ ​ ​Stand with feet hip-width apart with right side next to a chair, right hand holding seat back.
​ ​ ​Rise up onto toes (heels off floor) and bend knees 90 degrees as you lean torso back 45 degrees (so that body forms a straight line from knees to shoulders, abs tight.)
Return to standing on toes. Do 2 to 3 sets of 15 to 20 reps.

Pistol Squat
Targets butt and quads

​ ​ ​Stand with feet hip-width apart, fists in front of chest with elbows bent; lift right foot forward a few inches off floor, foot flexed.
​ ​ ​Squat, bending left knee 90 degrees, as you lift right leg to hip level in front of you. Make it easier: Let right heel hover close to floor.
Do 15 to 20 reps, then switch sides and repeat. Do 2 to 3 sets.

Goblet Squat
Targets butt, quads, inner thighs, and hamstrings

​ ​ ​Stand with feet wider than shoulder-width apart, toes turned out, holding handle of a single dumbbell vertically with both hands in front of chest (like a goblet), elbows bent out to sides.
​ ​ ​Squat, bending knees 90 degrees. Make it harder: Holding weight in place, jump up slightly as you rise out of squat, landing with knees soft.
Do 2 to 3 sets of 15 to 20 reps.

Three-Way Lunge
Targets butt, quads, inner thighs and hamstrings

​ ​ ​Stand with feet hip-width apart, hands clasped in front of chest. Lunge forward with left leg (knees bent 90 degrees); return to start.
​ ​ ​Lunge left leg out to left, toes facing forward, and bend left knee 90 degrees. Return to start.
​ ​ ​Lunge backward with left leg to complete 1 rep. Repeat sequence with right leg.
Do 2 to 3 sets of 15 to 20 reps, alternating sides.

Single-Leg Dead Lift
Targets butt and hamstrings

​ ​ ​Stand with feet hip-width apart, holding a dumbbell in each hand, palms facing front of thighs.
​ ​ ​Hinge forward at hips 90 degrees as you lift extended left leg behind you so that body is parallel to floor from head to left heel, arms hanging down.
Return to start. Do 15 to 20 reps. Switch sides and repeat. Do 2 to 3 sets.​ ​

Calf Raise Three Ways
Targets calves

​ ​ ​Stand with balls of feet on bottom step of a staircase, heels hanging over edge, hands on hips.
​ ​ ​Turn toes inward. Lift heels high, then lower them slightly below level of step. Do 15 to 20 reps.
​ ​ ​Next, turn toes out 45 degrees; repeat.
​ ​ ​With toes forward, stand on left leg only, bending right leg behind you; repeat lifts. Do 15 to 20 reps. Switch legs; repeat. Do 2 to 3 sets of series.

Hamstring Curl
Targets butt and hamstrings

​ ​ ​Lie faceup on floor, arms by sides, legs extended with heels pressing into a folded towel on floor.
​ ​ ​Slowly pull heels toward butt as you lift hips off floor until knees are bent 90 degrees and body forms a straight line from shoulders to knees.
​ ​ ​Slide legs forward to return to start.
Do 2 to 3 sets of 15 to 20 reps.

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