ADVANCED LEG EXERCISES

14 min

7 exercises

Dumbbell Squat Thrusters

2 sets

20 reps

Goblet Squats

2 sets

20 reps

Dumbbell Lateral Lunges

2 sets

20 reps

Barbell Step-ups

2 sets

20 reps

Donkey Kicks

2 sets

20 reps

Wall Sits

2 sets

30 secs

Single Leg Hip Raises

2 sets

20 reps

This ADVANCED LEG EXERCISES 14 min-minute gym workout plan effectively targets your legs and shoulders. Easily follow this workout with confidence on your phone or printable exercise program with our clear exercise demonstrations. You can also look up step-by-step instructions for each of the 7 exercises and see which muscle groups they target. Enjoy!

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ADVANCED LEG EXERCISES

14 min

7 exercises

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Dumbbell Squat Thrusters

2 sets

20 reps

Set 1 of 2

Rest before next set

Get ready

321GO

Start

Primary muscle group(s):

Quadriceps, Shoulders

Secondary:

Abs, Glutes & Hip Flexors, Hamstrings, Neck & Upper Traps, Triceps

Stand with your feet shoulder-width apart with dumbbells above your shoulders.
Squat down keeping your back flat and your knees over your toes.
Push through your heels to return to standing while pressing the dumbbells overhead with arms fully extended.
Return to starting position and repeat.

Primary muscle group(s):

Quadriceps, Shoulders

Secondary:

Abs, Calves, Glutes & Hip Flexors, Hamstrings, Neck & Upper Traps, Triceps

Clean two kettlebells to your shoulders. Clean the kettlebells to your shoulders by extending through the legs and hips as you pull the kettlebells towards your shoulders. Rotate your wrists as you do so. This will be your starting position.
Begin to squat by flexing your hips and knees, lowering your hips between your legs. Maintain an upright, straight back as you descend as low as you can.
At the bottom, reverse direction and stand by extending your knees and hips and pushing down through your heels. As you do so, press both kettlebells overhead by extending your arms straight up, using the momentum from the squat to help drive the weights upward.
As you begin the next repetition, return the weights to the shoulders.

Primary muscle group(s):

Glutes & Hip Flexors, Quadriceps, Shoulders

Secondary:

Hamstrings, Lower Back

With water bottles at your sides, stand with your feet slightly wider than shoulder-width apart and feet pointing slightly outward. Look straight ahead.
Squat down until your upper legs are parallel with the floor by bending your knees, keep your back straight.
With an explosive but controlled movement, push up through your heels and press the water bottles above your head as you return to standing position.
Still standing, slowly lower the water bottles down to your chest and then down to your sides by extending your arms.
Repeat.

Goblet Squats

2 sets

20 reps

Set 1 of 2

Rest before next set

Get ready

321GO

Start

Primary muscle group(s):

Quadriceps

Secondary:

Abs, Calves, Glutes & Hip Flexors, Hamstrings, Shoulders

Stand with your feet shoulder width apart while holding a light dumbbell to your chest. You should hold the dumbbell by one end between your hands, with the other end extending down your torso. This is the start position.
Squat down keeping your slightly arched and pushing your hips back.
Continue down until your thighs are parallel to the floor.
Hold for a count of one.
Return to the start position.
Repeat.

This exercise can also be performed with a kettlebell.

Primary muscle group(s):

Glutes & Hip Flexors, Quadriceps

Secondary:

Abs, Calves, Hamstrings

Stand up straight with a tight core and flat back.
Position your feet wider than shoulder-width. Your toes should be facing out diagonally.
Holding a dumbbell with both hands in front of you, look straight ahead and bend at the knees while driving your hips backward. Your knees should be following your toes in a diagonal line.
Complete this wide stance squat by having your thighs come parallel with the ground.
Pause and slowly return to the starting position without locking your knees.
Repeat.

Primary muscle group(s):

Quadriceps

Secondary:

Calves, Glutes & Hip Flexors, Hamstrings, Lower Back

With your feet shoulder-width apart, stand with dumbbells as your sides with your palms facing each other.
Keeping your back straight and facing forward, squat down until your thighs are parallel to the floor.
Pause for one second.
Pushing up from your heels, raise back up to starting position and repeat.

Dumbbell Lateral Lunges

2 sets

20 reps

Set 1 of 2

Rest before next set

Get ready

321GO

Start

Primary muscle group(s):

Quadriceps

Secondary:

Abs, Glutes & Hip Flexors, Hamstrings

Begin by standing with dumbbells in hand at your sides.
Place your feet hip-width apart.
Take a big step to the right with your right foot, keeping your arms straight.
Land with your heel followed by the rest of your foot and flex the right knee so that you lower your hip and body until your knee and hip are at a 90 degree angle. Keep your left leg only slightly angled.
Return to the starting position by extending your right hip and knee. Once they are straight, bring your foot back in to a standing tall position.

Primary muscle group(s):

Glutes & Hip Flexors, Quadriceps

Secondary:

Abs, Calves, Hamstrings

Holding a dumbbell in each hand, stand with your feet shoulder width apart.
Keep your shoulders back. And your back straight.
Take a long stride forward with your right leg. Your right foot should be in a position, that when you bend your right knee, your upper and lower leg form a 90 degree angle.
Slowly bend both your knees, to lower your hips until your left (rear) knee is just above the floor. Hold for a count of one.
Return to the start position by slowly straightening your legs and raising your body back to a standing position.
Complete all the repetitions for one set full set, then switch legs, or you can alternate between legs for each rep.

Do not let your knee travel past your toes in the down position as this can cause instability and injury.

Primary muscle group(s):

Quadriceps

Secondary:

Abs, Calves, Hamstrings

Stand up straight while holding two dumbbells. Maintain a tight core and flat back as you carefully place your right foot on top of a bench behind you with toes facing down.
Bend at the front knee as you drop the back knee, maintaining perfect form. Front knee should not go over the toes.
Allow your thigh to come to parallel with the floor.
Pause then slowly return to the starting position without locking out your knee.
Repeat then switch sides once set is complete.

Primary muscle group(s):

Hamstrings, Quadriceps

Secondary:

Calves, Glutes & Hip Flexors

Place a bench in front of you. Hold a pair of dumbbells and stand facing the bench. Brace your core and keep your gaze straight ahead.
Bring your right knee up and step up on to the bench. Placing all of the effort in your right leg, bring your body up into a standing position on the bench.
Slowly lower yourself to the starting position and switch legs.

Barbell Step-ups

2 sets

20 reps

Set 1 of 2

Rest before next set

Get ready

321GO

Start

Primary muscle group(s):

Glutes & Hip Flexors, Quadriceps

Secondary:

Abs, Calves

Set up a barbell in a rack at shoulder height.
In front of the rack, place an aerobic or exercise step on the floor.
Position yourself under the barbell so it is resting across your shoulder. Not on your neck.
Stand up straight to lift the barbell from the rack and walk forward to the step.
Place one foot on the step and push down through your heel while straightening your leg to lift yourself up onto the step and place your other foot flat on the step.Hold fora count of one.
Step down with the opposite leg to the one you started the movement with.
Repeat all the repetitions of the set for your chosen lead leg befor changing to the other.

For novices or people with balance problems, this exercise can be performed using only body weight or dumbbells until you are confident and your strength has increased. You can also perform this movement by alternating between legs.

Primary muscle group(s):

Quadriceps

Secondary:

Abs, Calves, Glutes & Hip Flexors, Hamstrings

Set up a barbell on a rack at just below shoulder level.
Step under the bar placing the back of your shoulders under it. Do not rest the bar on your neck.
Grip the the bar using an overhand grip with your elbows bent to90 degrees or slightly more. Less of an angle means your hands are too close together which can cause instability of balance.
Lift the barbell clear of the rack by pushing with your legs, while straightening your torso.
Step away from the rack.
Step forward with your right leg and squat down through your hips. Keep your back straight and be careful to maintain your balance. Inhale as you lower yourself.
Continue lowering your body until your left knee is nearly touching the floor.
Return to the start position b pushing through your heel,exhaling as you do so.
Complete all the repetitions for one leg before switching.

This exercise requires a great deal of balance. If you suffer from balance problems, it is best either avoid it, or just use your own body weight while holding on to a steady object. Never perform any exercise with a barbell on your back if you suffer from balance problems. For safety, this exercise is best performed inside a squat rack.

Primary muscle group(s):

Glutes & Hip Flexors, Quadriceps

Secondary:

Abs, Calves, Hamstrings

Holding a dumbbell in each hand, stand with your feet shoulder width apart.
Keep your shoulders back. And your back straight.
Take a long stride forward with your right leg. Your right foot should be in a position, that when you bend your right knee, your upper and lower leg form a 90 degree angle.
Slowly bend both your knees, to lower your hips until your left (rear) knee is just above the floor. Hold for a count of one.
Return to the start position by slowly straightening your legs and raising your body back to a standing position.
Complete all the repetitions for one set full set, then switch legs, or you can alternate between legs for each rep.

Do not let your knee travel past your toes in the down position as this can cause instability and injury.

Primary muscle group(s):

Quadriceps

Secondary:

Abs, Calves, Hamstrings

Stand up straight while holding two dumbbells. Maintain a tight core and flat back as you carefully place your right foot on top of a bench behind you with toes facing down.
Bend at the front knee as you drop the back knee, maintaining perfect form. Front knee should not go over the toes.
Allow your thigh to come to parallel with the floor.
Pause then slowly return to the starting position without locking out your knee.
Repeat then switch sides once set is complete.

Donkey Kicks

2 sets

20 reps

Set 1 of 2

Rest before next set

Get ready

321GO

Start

Primary muscle group(s):

Glutes & Hip Flexors

Secondary:

Abs

Position yourself on all fours on a mat.
Position your hands underneath your shoulders and place your knees under your hips.
Keep your right knee bent at 90 degrees and flex the foot as you lift the knee until it is level with the hip.
Lower the knee without touching the floor and repeat the lift.
Once you’ve completed the reps on the right leg, switch legs.

Primary muscle group(s):

Abs, Lower Back

Secondary:

Glutes & Hip Flexors

Position yourself on all fours with knees underneath the hips and wrists under the shoulders.
Engage your abs and keep your spine neutral, pulling the shoulder blades towards the hips.
Lengthen the left leg until it is straight out and in line with your hips while simultaneously raising and straightening your right arm until it is parallel to the floor. Keep your head and shoulders aligned at all times.
Gently lower your arm and leg back to the starting position and alternate with the other arm and leg.

Primary muscle group(s):

Abs

Secondary:

Glutes & Hip Flexors

Lie face down on a flat bench with your hips on the edge of the bench. Fully extend your legs and raise your feet up from the floor so that they are in line with your body .
Place your arms on top of the bench, using them to hold on to the front edge of the bench for stability.
Squeeze your glutes and hamstrings and straighten your legs until they are level with your hips. This is the start position.
Start the exercise by raising you left leg higher than your right leg.
Then lower the left leg as you lift the right leg and so on.
Alternate in this manner until you have done all repetitions for each leg.

When performing this exercise, breathe normally. As your strength increases, you can add ankle weights.

Wall Sits

2 sets

30 secs

Set 1 of 2

Rest before next set

Get ready

321GO

Start

Primary muscle group(s):

Glutes & Hip Flexors, Quadriceps

Secondary:

Abs, Calves, Hamstrings

Stand tall against a wall with your head and back touching the wall.
Position your feet so that they are shoulder-width apart and a few inches away from the wall.
Rest your arms at your sides.
Bend your knees and lower into a squat position until your thighs are parallel to the floor and hold the position
Return to starting position by straightening your knees and standing tall again.

Primary muscle group(s):

Quadriceps

Secondary:

Abs, Calves, Hamstrings

Place your feet at shoulder-width or just outside of shoulder-width. Turn your toes out slightly. Brace your core and keep your chest up.
Swing your arms up to shoulder level as you slowly bend your knees and push your hips backward. Lower yourself until your thighs are parallel with the ground.
Pause and stay in this position for as long as you can. Return to the starting position by dropping your arms and push your hips forward.

Single Leg Hip Raises

2 sets

20 reps

Set 1 of 2

Rest before next set

Get ready

321GO

Start

Primary muscle group(s):

Glutes & Hip Flexors

Secondary:

Abs, Hamstrings, Quadriceps

Lie on an exercise mat with your knees bent so that your feet are flat on the floor.
Raise one leg off the floor and bend your knee up towards your chest. Yhis is the start position.
Perform the exercise by pushing down through your other heel and pushing your hips up, raising your glutes off the mat. Continue until your hips are in a straight line with your torso. Hold for a count of one.
Return to the start position by lowering your hip to the floor.
Complete all the repetitions for one set before changing legs.

Primary muscle group(s):

Glutes & Hip Flexors, Hamstrings

Secondary:

Abs, Lower Back

Lie on an exercise mat with your knees bent so that your feet are flat on the floor. Keep your back straight.
Place your hands out to your sides palms flat for stability.
Raise your glutes off the floor by extending your hips upward while pushing down through you heels.
Continue until your back, hips and thighs are in a straight line. Hold for a count of one.
Return to the start position by lowering your hips back to the floor.
Pause then repeat.

Workout done!

Exercises done

of 7

Total time

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