So building on the Basic Squat (a great start point with the legs) we are going to increase the intensity (and probably the muscle ache in the legs and buttocks!).

This one will hit those glutes, fire in the hamstrings, wakeup the abductors and work the quads but you will also need to activate the core for stability to.

A great exercise when performed correctly

All you need is a bench, step, some stairs or turn a crate upside down (if you have one) basically a stable base no lower than the middle of your shin and ideally no higher than the top of your knee.

This weeks Exercise - Side Step Up

1

Starting position - Stand with your feet hip width apart, toes pointing forward, hands on hips for support and face forward looking out. Have the bench or step next to you at your side.

2

Position two - Raise the leg closest to the bench and place your foot on top of the bench so the leg is now bent with foot flat on top of the bench still pointing forward.

4

Then bring the leg back off the bench so you are now back at the starting position.

Repeat this movement for 10 reps before changing legs.

Progression

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 position two. Just remember to keep body posture at all times.

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.

Good luck and hope to catch you again soon for more Lean Legs Workouts.

Lee