All it takes is 15 minutes and these 5 strikes to construct robust legs

Training your lower body does much more than tone your glutes, develop your legs, and build your calves. Although training your lower half can help you tick off all of the above, training your legs can also help make your joints stronger and maintain good bone health.

But if you’re short on time and feeling uninspired by your current lower-body sessions, check out this personal trainer’s five-movement leg leg that can be completed in just 15 minutes using a set of the best adjustable dumbbells, barbells, and a leg extension machine.

Krissy Cela (opens in new tab)Fitness expert and co-founder of EvolveYou (opens in new tab) Workout app, guides you through a series of compound movements that allow you to train multiple muscles at the same time. If you train at home, you can adjust the movements to use the dumbbells alone.

These exercises will challenge some of the largest muscles in the body, like your gluteus maximus, quadriceps, and hamstrings. So if you’re ready to turn on your pump, read on.

Check out Krissy Cela’s five-move workout

Cela’s workout includes some of the best leg training exercises. From squats — or a variation thereof — to leg extensions, single-leg Russian deadlifts, and reverse lunges, the fitness instructor covers moves that get the lower body firing on all cylinders.

The five movements you need to master for this workout are:

  1. Rested Squats – 1 rep with 4 second hold x 6 reps/ 4 sets
  2. Single Leg RDL – 12 reps x 4 sets per leg
  3. Reverse lunge – 12 reps x 4 sets per leg
  4. Leg Extensions – 10 reps with 10 second hold each
  5. Sumo Squats – 8 reps x 4 sets

If you’re new to training or just in the process of expanding your lower leg exercises, Cela shows you how to perform each movement in this 15-minute workout, and offers some modifications on how you can perform a different type of weight – be it with a dumbbell or with your own body weight.

Cela also provides insight into which muscles each exercise targets and explains what’s happening inside your body as you perform those movements. For example, you might be wondering why Cela decided to include squats with a rest.

“That break will completely ruin your legs,” Cela explains. “This period of tension will significantly increase lactic acid throughout the leg and give you that pump you love.”

But before you jump into those moves, the fitness expert recommends doing some dynamic moves to warm up your limbs, joints, and muscles before resistance training them.

She says, “Dynamic movements focus on lubricating and warming up your muscles and joints, getting your heart rate up slightly, and getting blood circulating throughout your body to prepare you for much heavier movements.”

For more ways to train your lower body or squat, check out our handy step-by-step guides, or take on this 30-day leg challenge.

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