How to Train Legs Like a Pro Athlete
Ever wondered what workouts and exercises the Pros do on leg day? Our GlamFit Sponsored Athletes team got together for a great workout and to show off their favorite exercises. Create your own workout from the below exercises or get inspired to mix it up in the gym. All competitors from bikini to fitness and figure will benefit from these lower body power moves
Box Jump Burpee:
- Place your hands on the floor and quickly kick your legs back so you end up with your stomach and thighs on the floor and elbows bent.
- From this position, press up like you're doing a push-up, and push your hips up. Jump your feet under your hips and begin to stand as you prepare to jump up.
- As you jump, jump forward so that you land on the box in front of you. This is one repetition.
- Quickly but gently step down from the box and repeat for recommended number of repetitions.
Make it extra challenging in a group workout and rotate who jumps up!
Kettle Bell Deadlift:
- Begin in a standing position with a kettlebell held with both hands. Ensure that your back is straight and stays that way for the duration of the exercise. Allow your arms to hang perpendicular to the floor, with the wrists pronated and the elbows pointed to your sides. This will be your starting position.
- Initiate the movement by flexing your hips, slowly pushing your butt as far back as you can. This should entail a horizontal movement of the hips, rather than a downward movement. The knees should only partially bend, and your weight should remain on your heels. Drive your butt back as far as you can, which should generate tension in your hamstrings as your hands approach knee level. Maintain an arch in your back throughout the exercise.
- When your hips cannot perform any further backward movement, pause, and then slowly return to the starting position by extending the hips.
Kettle Bell Single Leg Deadlift:
- Hold a kettlebell in each hand. Stand on one leg and bear weight, while bending the other leg on your toes.
- Keeping the leg bearing weight knee slightly bent, perform a stiff legged deadlift by bending at the hip, extending your free leg behind you for balance.
- Continue lowering the kettlebell until you are parallel to the ground, and then return to the upright position.
Kettle Bell Sumo Squat:
- Use 1 or 2 hands to pick up the kettlebell, pulling it up to your chest. Hold the kettlebell at chest level with both hands, making sure to keep your arms close to your body and elbows tucked in. Your feet should be slightly wider than shoulder-width apart, with your toes pointing slightly outward. Keep your back straight and abdominals tight. This will be your starting position.
- Pushing your hips back, slowly bend the knees and lower your legs until your thighs are just below parallel to the floor. Make sure to inhale during this portion of the exercise.
- Press through the heel of the foot and push your hips through to return to the starting position. Breathe out during this phase of the exercise.
- Repeat for recommended number of repetitions before bending your knees to lower the kettle bell back to the ground.
- Begin in a standing position. Your hands should be on your hips, hanging at your sides or holding Kettle Bells. Look directly forward, keeping your chest up, with your feet shoulder-width apart. This will be your starting position.
- Initiate the movement by taking a step to the rear, allowing your hips and knees to flex to lower your body. Contacting the back leg through only the ball of the foot, descend until your knee nearly touches the ground. Use a slow and controlled motion, paying special attention to proper mechanics and posture. The knee should stay in line with the foot, and the thoracic spine should remain neutral.
- After a brief pause, return to the starting position by driving through the heel of the front leg to extend the knees and hips.
- This movement can be done completely on one side before switching, or can be performed in an alternating fashion.
Barbell Full Squat:
- This exercise is best performed inside a squat rack for safety purposes. To begin, first set the bar on a rack just above shoulder level. Once the correct height is chosen and the bar is loaded, step under the bar and place the back of your shoulders (slightly below the neck) across it.
- Hold on to the bar using both arms at each side and lift it off the rack by first pushing with your legs and at the same time straightening your torso.
- Step away from the rack and position your legs using a shoulder-width medium stance with the toes slightly pointed out. Keep your head up at all times and maintain a straight back. This will be your starting position.
- Begin to slowly lower the bar by bending the knees and sitting back with your hips as you maintain a straight posture with the head up. Continue down until your hamstrings are on your calves. Inhale as you perform this portion of the movement.
- Begin to raise the bar as you exhale by pushing the floor with the heel or middle of your foot as you straighten the legs and extend the hips to go back to the starting position.
- Repeat for the recommended amount of repetitions.
This type of squat allows a greater range of motion, and allows the trunk to maintain a more vertical position than other types of squats, due to foot position and the higher bar position.
Barbell Hip Thrust:
- Begin seated on the ground with a bench directly behind you. Have a loaded barbell over your legs. Using a fat bar or having a pad on the bar can greatly reduce the discomfort caused by this exercise.
- Roll the bar so that it is directly above your hips, and lean back against the bench so that your shoulder blades are near the top of it.
- Begin the movement by driving through your feet, extending your hips vertically through the bar. Your weight should be supported by your shoulder blades and your feet. Extend as far as possible, then reverse the motion to return to the starting position.
Barbell Walking Lunge:
- Begin standing with your feet shoulder width apart and a barbell across your upper back.
- Step forward with one leg, flexing the knees to drop your hips. Descend until your rear knee nearly touches the ground. Your posture should remain upright, and your front knee should stay above the front foot.
- Drive through the heel of your lead foot and extend both knees to raise yourself back up.
- Step forward with your rear foot, repeating the lunge on the opposite leg.