The Leg Workout That Will Turn Your Lower Body to Jelly—in 15 Minutes!
Working your lower body is tough. The movements that train your quads, glutes, and hamstrings—like squats and lunges—require a ton of effort and a lot of willpower. No wonder leg day gets a bum rap.But you don’t have to spend 45 minutes in the squat rack and another 45 minutes doing leg extensions and leg curls to feel a burn in your wheels. This 5-move leg workout challenges your entire lower half in just 15 minutes flat. You’ll hammer your muscles from all angles, maximizing results and increasing your real-world strength. And the leg workout is set up so your rest increases as you get tired. The payoff: You can go just as hard and fast during the third round of the circuit as you did in the first.
Try This Leg Workout
Do all five exercises in a circuit for 3 total rounds. During the first round, perform each movement for 30 seconds, resting for 15 seconds before moving on to the next exercise. During the second round, do each movement for 30 seconds, resting for 30 seconds. And during the third round, perform each movement for 30 seconds, resting for 45 seconds.
Dumbbell Goblet Squat
Stand with your feet slightly beyond shoulder width. Cup the end of a dumbbell with both hands and hold it vertically in front of your chest, your elbows pointing down. Keeping your back naturally arched, push your hips back, bend your knees, and squat. Pause, and push yourself back up to the starting position.
With your feet hip-width apart, squat until your thighs are parallel to the floor, and then jump as high as you can. Allow your knees to bend 45 degrees when you land, and then immediately drop back down into a squat, and jump again.
Without rounding your lower back, push your hips back and swing a kettlebell between your legs. Thrust your hips forward and let the weight swing to shoulder level. Drop back to the starting position; let gravity bring the kettlebell back between your legs.
Dumbbell Alternating Side Lunge
Stand tall, holding a pair of dumbbells at arm’s length at your sides. Take a big step to your left and lower your body by pushing your hips backward and bending your left knee. As you lower your body, bend forward at your hips and touch the dumbbells to the floor. Pause, and then return to the starting position. On your next rep, take a big step to your right. Continue to alternate sides with each rep.
Stand in a staggered stance with your feet 2 to 3 feet apart, your right foot in front of your left. Keeping your torso upright, bend your legs and lower your body into a lunge. Now jump with enough force to propel both feet off the floor. While you’re in the air, scissor-kick your legs so you land with your left leg forward. Repeat, alternating your forward leg with each rep.