Want stronger legs? Strong Women ambassador Alice-Rose Miller shows us three strength-training leg exercises that you can do anywhere in 10 quick minutes.
You don’t need to spend hours and hours doing leg curls to build lower body muscle. Just a quick 10-minute weighted circuit is all it takes to put your muscles under enough load to feel results.
This three-move workout proves that longer isn’t better. Switching between quad-burning goblet squats, hamstring-hitting deadlifts and glute-targeting curtsey lunges, you’ll feel every muscle in your legs working. Grab a kettlebell, dumbbell or resistance band and smash through this quick session during your lunch break.
GOBLET SQUAT
- With feet a little wider than shoulder-width apart, grip the kettlebell handles or dumbbell head and hold the weight against your chest with elbows tucked in.
- Squat as low as possible, allowing your elbows to tap the inside of your knees.
- Stand back up, pushing through the heels and squeezing your glutes at the top.
- Ensure you move slowly and deliberately while tensing your core.
Do 10 reps of goblet squats
ROMANIAN DEADLIFT
- Stand with a slight bend in your knees while holding your dumbbells or kettlebells.
- Keeping your back straight, lower your weights down slowly by hinging at the hips until you feel a slight stretch in the back of thighs.
- Push your hips forward and use your hamstrings to pull up to standing position.
Do 10 reps of Romanian deadlifts
CURTSY LUNGE
- Standing with feet hip-width apart and take a large step back with your right leg, crossing it behind your left.
- Bend your knees to lower down until your left thigh is parallel to the floor.
- Square your shoulders to face forwards and keep your back straight.
- Return to standing position and repeat on the opposite leg (both sides count as one rep).
Do 10 sets of curtsy lunges
Rest for 60 seconds, complete 3 rounds of entire set
Want more at-home workouts? Follow @StrongWomenUK on Instagram for the latest workouts, delicious recipes and motivation from your favourite fitness experts.
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Meriam Ahari
Meriam Ahari is a health and fitness writer who loves trying new vegan recipes, going on long walks (especially hiking with her dog) and finds motivation to workout whenever she puts on stylish activewear.