5 exercises you MUST try on legday

5 exercises you MUST try on legday

Hi everyone! I’ve gathered 5 of my must-do exercises for legday. These will tone up your entire legs, it will burn but you’ll love it!

Legday is my favorite day, I love the burn and I love how these exercises tone up your entire legs. You can perform these exercises anywhere at any time. The only thing you’ll need is your own bodyweight and some motivation!

1. Lunge forward

Keep your upper body straight, engage your core and step forward with one leg. The further you put your leg forward, the more you’ll be feeling it in your booty. Lower your hips until both knees are at a 90 degree angle. Don’t push your front knee further than your toe and don’t touch the ground with your back knee. Push back up. Inhale when you take a step, exhale when you push yourself back up. You can choose to do walking lunges, which means you won’t put your front leg back to your back leg but you keep going from lunge into lunge, like you’re walking. I prefer the walking lunges to engage my legs the entire time.

lunge forward legday

2. Side lunges

Stand with your feet and knees together. Take a large step to the side and lunge towards the ground. Make sure your knee doesn’t pass your toe and keep your other leg straight. You can bend forward with your back but keep it straight! Push with your bended knee back up. Inhale when you take a step, exhale when you return to the starting position. This exercise engages your muscles in a different way than forward lunges. To train every muscle in your legs, it’s a great idea to add these into your legday.

Side lunge legday

3. Donkey pulses

Start off on all fours, lift one leg off the ground until your knee is in line with your hip. It will be at a 90 degree angle. Flex your foot and squeeze your butt to raise it even higher. Return to the starting position. You’ll have to make small movements, little pulses towards the sky. This is an awesome exercise to sculpt your butt!

Donkey pulses legday

4. Straight donkey kicks

This is an awesome exercise to work your butt as well. You can do these on all fours like the previous exercise but if you’re struggling with your wrists or don’t feel very comfortable, you can come down on your elbows (like in the picture below). Start with your leg straight and your toe touching the floor. Now you’ll lift the leg up (still straight) while squeezing your glutes, hold it for a second and come back down.

straight donkey kicks legday

5. Bulgarian split squats

This exercise kills my butt every time. If you perform this exercise right, you’ll feel it the next day. It mostly targets your quads and glutes, the calves and hamstrings have to work too to keep you in balance. The hardest part is figuring out where to put your front foot. I want to make my step as large as possible to engage my glutes most but the further you stand, the harder it is to keep your balance. Don’t stand to small either, you might hurt your knee.

You can use a box, bench or be creative like me and use a bike rack! Start off with your back leg up and your front leg slightly bend. Then lower your back knee by bending your front leg. When you reach a 90 degree angle with your front knee, push back up with your grounded foot. Make sure your mindset is right. Are you targeting your glutes? Then focus on pushing up with squeezing your glutes. Are you targeting your quads? Then focus on pushing up with your quad. Mindset is a dealbreaker with these exercises. Inhale when you’re going down, exhale when you push back up.

Make sure to keep  your back straight when going down and keep your front knee behind your toe. This is my favorite exercise at the moment to perform on legday. Make sure to try  it out!

bulgarian split squats legday

Which is your favorite/most effective exercise to do on legday?

Love,

Sophia_GetFit

Hair and MUA: Glitzandglamforyou. Outfit: Gymshark (Leggings: ft Nikki B, Shirt: seamless long-sleeved)

Looking for more exercises? Check out my  ‘workout‘ page!



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