lean legs big booty alpha

10 min

6 exercises

Two-Arm Kettlebell Squat Swings

2 sets

15 reps

Standing Dumbbell Calf Raises

2 sets

15 reps

Sumo Dumbbell Squats

2 sets

15 reps

TRX Suspension Straps Squats

2 sets

15 reps

Hip Raises

2 sets

15 reps

Donkey Kicks

2 sets

15 reps

This lean legs big booty alpha 10 min 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 6 exercises and see which muscle groups they target. Enjoy!

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lean legs big booty alpha

10 min

6 exercises

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Two-Arm Kettlebell Squat Swings

2 sets

15 reps

Set 1 of 2

Rest before next set

Get ready

321GO

Start

Primary muscle group(s):

Glutes & Hip Flexors, Quadriceps, Shoulders

Secondary:

Abs, Calves, Hamstrings, Lower Back

Hold a kettlebell with both hands in an over hand grip.
Stand straight, with your legs slightly wider than shoulder width apart.
Lean forward at your waist slightly and bend your knees as if getting ready to squat.
Keep your back arched and your head facing forward.
Let your arms hang loosely.
Swing the kettlebell back between your legs while exhaling.
In an explosive movement, force the kettle forward and back up in front of you, either to eye level or above head height by thrusting forward with your hips and rotating your shoulders.
Continue for the desired number of repetitions or time.

Standing Dumbbell Calf Raises

2 sets

15 reps

Set 1 of 2

Rest before next set

Get ready

321GO

Start

Primary muscle group(s):

Calves

Place an exercise step or something similar on the floor in front of you. It should be two or three inches high.
Holding a dumbbell in each hand, place your toes and the balls of your feet on the step. Make sure the arches of your feet are not on the step and your heels are on the floor.
Raise your heels as high as possible by pushing through the balls of your feet and toes while extending your ankles. Hold for a count of one.
Return to the starting position by bending your ankles until you feel a stretch in your calves.
Repeat.

Primary muscle group(s):

Glutes & Hip Flexors, Quadriceps

Secondary:

Calves, Hamstrings

Sit down on a leg press machine and place your legs on the platform directly in front of you at shoulder width.
Lower the safety bars holding the weighted platform and press the platform all the way up until your legs are fully extended in front of you bot do NOT lock your knees. Your torso and legs should be at a 90degree angle to each other. This is the start position.
Inhaling, slowly lower the platform until your upper and lower legs form a 90-degree angle. Pause for a count of one,
Return to the starting position by pushing through the heels of your feet, engaging your quadriceps. Exhale as you do so.
Repeat.
After completing the desired number of repetitions, make sure you lock the safety pins of the machine before alighting.

Always check to make sure that when you re-rack the weight the platform is securely locked.

Primary muscle group(s):

Calves

Sitting on a calf raise machine, position your upper thighs under the top pad. The pad should be resting just above your knees.
Place the balls of your feet on the foot plate.
Keeping the balls of your feet in position, lower your heels as far as possible.
Slowly raise your heels as if standing on your toes. Continue as far as possible until you feel a stretch in your lower calves. Hold for a count of one.
Slowly lower your heels back to the starting position and repeat.

If the machine isn't equipped with foot plates, you can use barbell plates placed under the machine to increase your range of motion. Don't

Primary muscle group(s):

Calves

Secondary:

Abs

Set up two weight plates on the ground next to each other. Position a loaded barbell across your trap muscles. Step on to the weight plates with the balls of your feet.
With a tight core and flat back, raise yourself up with your feet only. Pause at the top of the raise.
Slowly lower yourself down but do not touch the ground. Raise yourself back up.
Repeat.

Sumo Dumbbell Squats

2 sets

15 reps

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 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:

Abs, Calves, Glutes & Hip Flexors, Hamstrings

Set a barbell on a rack at your shoulder height.
Step under the bar and rest the back of your shoulders against the bar. Do not put the bar on your neck.
Hold on to the bar using an overhand grip so that your palms are facing forward.
Lift the barbell off the rack by pushing up with your legs while straightening your torso.
Step away from the rack and position your legs in a wider than shoulder width position and with your toes slightly pointed out.
Keep your head up and look straight ahead at all times, as looking down will put you off balance.
Ensure your back is straight. This is the start position.
As you inhale, slowly lower the bar by bending your knees while keeping a straight posture with your head up.
Continue down until the angle between you upper legs and calves is slightly less than 90-degrees . As a guide, the front of your knees should be in line with your toes. Do not allow your knees to extend out beyond your toes.
Hold for a count of one.
As you exhale, raise the bar back to the start position, by pushing through your heels as you straighten your legs.
Pause for a count of one.
Repeat.

This is an exercise which carries some risk. If you have back issues, substitute this exercise for the dumbbell squat or leg press instead. Never slouch your back forward as this can cause back injury. This exercise is best performed inside a squat rack for safety purposes.

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.

Primary muscle group(s):

Glutes & Hip Flexors, Quadriceps

Secondary:

Calves, Hamstrings

Sit down on a leg press machine and place your legs on the platform directly in front of you at shoulder width.
Lower the safety bars holding the weighted platform and press the platform all the way up until your legs are fully extended in front of you bot do NOT lock your knees. Your torso and legs should be at a 90degree angle to each other. This is the start position.
Inhaling, slowly lower the platform until your upper and lower legs form a 90-degree angle. Pause for a count of one,
Return to the starting position by pushing through the heels of your feet, engaging your quadriceps. Exhale as you do so.
Repeat.
After completing the desired number of repetitions, make sure you lock the safety pins of the machine before alighting.

Always check to make sure that when you re-rack the weight the platform is securely locked.

TRX Suspension Straps Squats

2 sets

15 reps

Set 1 of 2

Rest before next set

Get ready

321GO

Start

Primary muscle group(s):

Glutes & Hip Flexors, Quadriceps

Secondary:

Abs, Calves, Hamstrings

Secure a pair of suspension straps. Facing the straps, hold one handle in each handle.
Bringing your arms to your side, make sure the straps are tight.
Bend at the knees and slowly push your hips back while keeping your chest and head up. You core and lower back will remain tight.
Once your upper thighs are parallel with the floor, slowly return to the starting position, keeping the knees slightly bent. Repeat.

Primary muscle group(s):

Quadriceps

Secondary:

Abs, Hamstrings

Place your feet at shoulder width apart while keeping your chest up and your abdominals braced.
Begin the movement by swinging your arms up towards your shoulders. At the same time, bend at the knees and drive your hips back like you’re sitting in a chair.
Once your upper thighs are parallel with the ground, pause, then drive your hips forward to return to the starting position.

Hip Raises

2 sets

15 reps

Set 1 of 2

Rest before next set

Get ready

321GO

Start

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.

Donkey Kicks

2 sets

15 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.

Workout done!

Exercises done

of 6

Total time

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