Lean Leg Workout

Hi friends! How are ya?? How’s the week going? I can’t believe the weekend is almost here. I also can’t believe my mom heads back to Tucson tomorrow. She’s been with us this week, and also with me through the travel insanity. I’m enjoying the last couple of days with her, but can’t help but feel bummed that she’s heading back already. I wish she could stay forever haha. (Also, I’m terrified because P deciding to stop sleeping last week. Is there a sleep regression at 18 months? Will it ever go back to normal? #offtogoogle #halpme)

I’m SO PUMPED that so many of you are joining in the barre bootcamp challenge! We start on Monday (!) and it’s going to be amazing. Lots of group motivation, all-new video workouts, emails, and a full calendar for awesome results. We still have some spots left if you want to join in the fun!! Doooooo it.

Barre bootcamp

For today, I have a leg workout for you!! These are some of my favorite exercises for lean, lovely legs. They’re a little different than traditional strength training exercises, and the combination also challenges those hard-to-target inner and outer thighs, along with some bonus core work.

Lean leg workout

Here’s the workout if you’d like to give it a try!

A leg workout you can do at home with your own bodyweight! Add in a dumbbell for extra resistance. fitnessista.com

Exercises and form cues:

Reverse lunge to hip extension: Standing with your legs hip width apart, take a big step back to come into a lunge position. Watch your alignment and make sure your front knee is stacked over your front ankle, and your chest is lifted with a tight core. Bring your weight into your front foot as you squeeze your glutes to lift your back leg off the floor. Lower down to repeat.

Sumo squat to side kick: For this squat variation, you’ll take a SUPER wide stance and turn your toes out. As you sink down, keep your chest lifted and endeavor to get your thighs parallel to the floor. Make sure your knees extend towards your toes but not past your toes. As you rise, kick one leg out to the side, making sure to press out through your heel. Lower back down to repeat. 

Low squat to lunge: For this exercise, you aren’t rising in between switching- keep your body LOW and knees bent the entire time. Torso stays upright, step back into your lunge, then keep the front knee bent as you step out to side to squat. Step the opposite foot behind and lunge. Watch the front knees to make sure they don’t extend past the toes.

Curtsy lunge to knee raise: Start with one leg forward, and toes angled out 45 degrees. Step your other foot totally back behind the front, so that your foot is behind the opposite shoulder. Sink low into a curtsy lunge, rise, and using your obliques to help you, lift your knee up. Lower back down and back to complete another rep.

Skaters: Start with one leg forward, and toes angled out 45 degrees. Step your other foot totally back behind the front, so that your foot is behind the opposite shoulder. Sink low into a curtsy lunge, rise, and then step to repeat on the opposite side. 

Single-leg bridge: Start on your back, with knees bent and feet pressing into the floor. Extend one leg, keeping both knees glued together. Press your hips up towards the ceiling, and lower down to 2 inches above the floor. Lift and lower 15 times total, before switching to the opposite side. 

Calf raise: Stay in your bridge position and press into your toes, lifting your heels and hips. Lower your heels down towards the floor and inhale, then exhale to press back up.

Quick video tutorial:

Please let me know if you give it a try!!



Video: Grant Hunker

Location: BreakOut Studios

Wearing: Fabletics and Nike shoes

More workout ideas:

Superset sweat

Barre/HIIT combo

Drop set circuit

TRX circuit

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  1. Bethany @ Dose of Discovery on April 13, 2017 at 4:44 am

    Love all the workouts! Hope unpacking is going well. 🙂

  2. Charlsie N on April 13, 2017 at 5:42 am

    I will be doing this tomorrow morning for sure!

  3. Nicole on April 13, 2017 at 6:06 am

    There could be a sleep regression with P or it’s just her adjusting to the move, new house, new things. Might need to tweak nighttime routine to include more quiet time before bed. She could be over stimulated with taking in all of the new-ness so quiet play before bed routine could help. Also talk to her about all the new things in the house, her new room, etc. Lavender essential oil on her feet and in a difuser could help too. If she’s waking up she could be staying awake because she’s not exactly sure of her new surroundings. Maybe an extra lovie or something that will comfort her if she’s waking up at night.

    Hope all the unpacking is going well, loving the workouts this week!

  4. Sam @ Hygge Wellness on April 13, 2017 at 6:41 am

    Enjoy the time with your mom! Thanks for the leg workout – definitely printing this & taking it to the gym!

  5. Jessica @ Semi-Sweet Tooth on April 13, 2017 at 7:51 am

    Just yesterday, I was asked about more leg-focused workouts. I’ll definitely be sending this their way!

    It’s all about the legs with the summer so close, isn’t it. Ha!

    And I’m always so sad when my mother leaves, too. For some reason, the longer her stay, the more difficult it is to say good bye. Hope you guys do something fun this weekend to celebrate your new home, though. 🙂

    XO, Jessica

  6. milania dela cruz on April 13, 2017 at 8:03 am

    definitely will do this!!

  7. Christina @ Montessoriish mom.com on April 13, 2017 at 8:45 am

    I hope P is just adjusting to the excitement / changes and starts sleeping again soon! My little one decided to only take 30 minute naps the last couple of weeks and finally took a long one this morning!! He was such a grump without enough sleep!

  8. Jamie @ madrediem on April 13, 2017 at 9:47 am

    It seems like every single time I start to feel even remotely less tired because Jules is sleeping better, we hit another sleep regression of some sort. This week I’m blaming it on the full moon though. So maybe that’s it for P too!

  9. Emily @ Pizza and Pull-ups on April 13, 2017 at 10:03 am

    I feel ya, my 18 month old is sleeping well (knock on wood), but my older babe is fighting bedtime and rising way to early. Hope she gets back on schedule soon.

  10. Leah on April 13, 2017 at 3:44 pm

    Loved the work out! Good luck unpacking. Sleep regressions suck!

  11. Carrie on April 14, 2017 at 5:53 am

    DArn! I just finished my leg workout, but will save this for next week! One legged exercises are always killer for me…!

  12. joyce on April 18, 2017 at 4:13 am

    Yes there is definitely an 18 month regression!! My son had it last month and it passed so quickly. You posted this 3 days ago so I bet she is already back to normal! And if not, its probably just taking a few extra days because of the new place, time change, and craziness of a move. Good luck!!

    • Fitnessista on April 19, 2017 at 8:17 am

      thankfully, she’s back to normal. i was like what is happening?!?! she didn’t sleep for a week straight

  13. R. Kelley on May 1, 2017 at 11:50 am

    This workout rocks! It is so fun and I feel amazing after. The first round was a little shaky as I was getting used to the combo moves, but the second round went much more smoothly.

    • Fitnessista on May 1, 2017 at 7:35 pm

      so happy to hear!

  14. Mayacook on October 9, 2017 at 2:51 pm

    I almost didn’t do it because it looked so easy….but nos I’m not sure Howard I’ll walk tomorrow!!

    • Fitnessista on October 9, 2017 at 10:36 pm

      so glad you got a great workout!

  15. Sana on October 25, 2018 at 6:44 am

    I did this workout this morning and I love it! I also really like the 1 minute video showing the moves. I workout in my basement which doesn’t have the best internet so it’s nice to quickly watch the video and be able to workout on my own 🙂 thanks so much!

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