Squats for lean legs don't require any equipment but they are incredibly demanding because they work the entire core, calves, and glutes as well as improve cardio endurance and balance. Ordinary squats are great when you need to build muscle but when you already have muscle and you want to lean out your legs, the two variations below are the best for sculpting sexy legs without the bulk.
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 Squat Jump 1) Stand with feet shoulder-width apart, trunk flexed forward slightly with back straight in a neutral position. 2) Arms should be in the “ready” position with elbows flexed at approximately 90°. 3) Lower body where thighs are parallel to ground. 4) Explode vertically and drive arms up. 5) Land on both feet and repeat. Prior to takeoff extend the ankles to their maximum range (full plantar flexion) to ensure proper mechanics. Trainer's comments: |
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 1 Leg Balance Squat 1. Start by standing on one leg with the other leg elevated. 2. Bend forward keeping your planted leg semi straight and reach for the ground. 3. Keep your back relatively flat during the exercise. 4. Repeat for the prescribed repetitions and then repeat with the other leg. Trainer's comments: |
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