If your legs are not burning enough already having tackled some of my other Lean Legs exercises, we are now going to fire in the Glute’s as well.

One thing I like to try to do is incorporate as many muscles as possible while exercising - meaning you get a better overall workout - and it won’t take as long as all those individual machines that only exercise one muscle at a time in the gym.

This Lean Legs Exercise is great for the Hamstrings, Quads, Glute's and Core, as you have to keep balance with a good posture.

You don’t need any equipment at all for this exercise, as you will be working against gravity using your own bodyweight. This means that it can be performed anytime anywhere – so NO excuses!

This exercise is for any fitness level and as you improve you can extend the amount of reps. Just remember always start basic and perform with correct posture before progressing.

The Forward Lunge

1

Starting position

Stand with your feet hip width apart, toes pointing forward, hands on hips for support and face forward looking out. Your shoulders should be relaxed and your chest should be up in a proud position. This will help keep a straight alignment through the body.

Keeping the legs hip width apart take a step forward. You should imagine you are standing on train tracks or two balance beams, this will help with keeping the right equidistance between the legs at all times.

2

The Dip

Once you have stepped forward bend both legs simultaneously making sure you keep your body in a proud upright position and directly in the centre of both legs. Each leg should bend to a 90degree angle and both knees should be facing the same direction as your toes.

From here now push up with both legs and bring your front leg back to the start position. You will naturally push harder with your front leg but make sure you use both.

Repeat this movement for 10 reps before changing legs.

To add intensity to this exercise try holding some weights in your hands with straight arms down by your sides. This will require greater force from the push up in the lunge position and will test your balance. Always start with lightweights and progress over time.

Good luck. Look out for other Lean Legs Workouts.

Lee