4 Week Leg Shaper Program 7 Awesome Leg Exercises
These leg exercises will strengthen, tighten, and tone your butt, quads, hamstrings, calves, and more — and all without any clunky gym equipment. All you’ll need is a swiss ball, some dumbbells and a box to jump on to feel the burn in your legs.
Incorporate these seven exercises into your routine for toned, shapely legs that go on for days.
4-Week Leg Shaper Program
To redefine your legs in just a month, you need to repeat these 7 leg exercises daily. Here is how a month full of bum exercises should look like:
Week 1: 3 sets x 7 leg exercises x 21 reps each / day.
Week 2: 4 sets x 7 leg exercises x 28 reps each / day.
Week 3: 5 sets x 7 leg exercises x 35 reps each / day.
Week 4: 6 sets x 7 leg exercises x 42 reps each / day.
You can continue to add more reps or sets to your leg workout if you decide to follow this program for more than a month. It is really important to always challenge your muscles. Even if you add just 2 more reps to each of these 7 leg exercises from one week to another, it’s still a progress!
1. Calf Raises
Start with your heels down as far as possible in a good stretch. Keep your knees straight and stiff but not locked. Rise up onto the balls of your feet and squeeze, moving only at the ankles. If you don’t have access to or don’t wish to use a calf machine for various reasons, calf raises can be done freestanding on just about anything raised up (e.g. stairs, blocks, books, etc.) or even from the floor. They can be done one leg at a time as well. This is a more advanced variation for those who have built up some strength in the calves. To add more resistance for greater muscle growth, you could do the workouts by holding a pair of dumbbells.
2. Box Jumps
This move may remind you of a game you played as a kid, but it’s more of a challenge than it might seem.
Stand on the platform with your knees slightly bent. Make sure your feet are shoulder width apart. Get down into a squat and jump up and land on the platform. Once you land go back into a squat and step off the platform.
3. Single-Leg Deadlift
Stand with your feet about shoulder-width apart and your feet pointing forward. Put your right hand behind your lower back to make sure your lower back does not hyper extend. Bend your torso forward at your waist and bend your knees slightly. Reach down with your left hand toward the ground without rounding your spine, tucking your chin against your head. Shift your weight slightly toward your heels as you bend forward.
4. Glute Bridges
Lie on your back with your knees bent and the bottom of your feet firmly on the floor about hips width apart. From this position, drive into your heels to lift your hips straight up, clasping hold of your hands beneath your body and pressing against the ground to open your hips. Hold this pose for 1 minute, breathing deeply the whole time.
5. Swiss Ball Hamstring Curls
You’ll need a Swiss ball for this exercise, which works both the glutes and hamstrings. Lie on your back on a mat and place your legs and heels on top of a Swiss ball. Raise your hips off the ground so that the shoulders and upper back bears the weight of your upper body. In one motion, pull the stability ball toward your butt and roll it back out to the starting position with your heels for one rep.
6. Wall Sits
Start with your back against a wall (or use an exercise ball if you have one) with your feet shoulder width and about two feet from the wall. Slowly slide your back down the wall until your thighs are parallel to the ground. Adjust your feet if you need to so that your knees are directly above your ankles (rather than over your toes). Keep your back flat against the wall. Hold the position
7. Bulgarian Split Squats
To perform the Bulgarian split squat, place your right leg on the elevated surface of choice, next talk two hop step forwards until you back right thigh is parole with the floor. Hold a dumbbell in each hand and bring your body down by bending your left knee until you have made a 90 degree angle, Stay in this spot for 3 seconds.