Connect with us

Exercise Programs

13 of the Best Leg Exercises



Want great legs? You’re going to have to earn ’em. Training your legs is tough, sweat-pouring work. That’s because the muscles of your thighs and hips are some of the largest in your body. Leg workouts not only burn a ton of energy, but they also require you to produce a ton of energy as quickly as possible to keep your legs going. Keeping up with their demand as you push the limits of their strength and stamina will leave your heart pounding, your lungs heaving, and your body’s sprinkler system in high gear—if you do it correctly. Is it any wonder that so many people skip leg day?

But before we explain how to hammer your legs and trigger increases in strength and power as quickly as possible, you should know exactly which muscles you’ll be targeting. That way, when you perform the exercises at the end of this article (all pulled from our most popular Beachbody On Demand programs), you’ll know if you’re doing them correctly by feeling the right muscles engage.

The Leg Muscles

The lower body is an anatomy student’s nightmare. Full of oddly-named muscles like the gracilis and the sartorius, the legs can look like an indistinguishable hodgepodge of tissue to the uninitiated.

Boiling leg anatomy down to the basics, the biggest players are the quadricepshamstrings, adductors, and the calf musclesHere’s how those heavy hitters help you strut your stuff:


Your quads are comprised of four individual muscles on the front of your thighs. Their main job is to extend your knee–which makes them essential in movements like running, jumping, and kicking. In the gym, your quads light up whenever you squat, lunge, or step upward.


These muscles on the back of your thighs flex your knee, helping your curl your heel towards your butt. They also help with the rotation of your lower leg, and assist your glutes in extending your hips to move your thigh backward.

Calf Muscles


Two muscles in your lower legs are responsible for pointing your foot (extending it downward). The gastrocnemius is on top, closer to the back of your knee, and it points your foot when your leg is straight; the soleus lies beneath it, and points your foot when your knee is bent. Another muscle, the tibialis anterior, lies alongside your shin in the front of your lower leg, and it’s responsible for flexing your foot (pulling the toes up toward the shins).


This set of about a half-dozen muscles on your inner thighs—the most powerful of which are the longus, magnus, and brevis—are responsible for pulling your thighs together and providing stability during big-ticket moves like squats, lunges, and sprints.

What about the glutes?

Colloquially, your butt; technically, the gluteus maximus, medius, and minimus. The glutes aren’t actually part of your legs—they are part of your hip. Nevertheless, they’re responsible for some of your lower-body’s most fundamental movements. Primarily, they extend the hips (a critical part of rising out of a squat or a seated position), move the legs away from the body, and rotate the legs outward.

The Best Way to Work Your Legs

The above muscle groups comprise a ton of tissue, and working all of it can be a bear. Here’s good news, though: you don’t have to cram all of your leg exercises into a single, scorching lower-body workout each week.

“In fact, if you only work your legs once a week, you’ll be short changing your results,” says Trevor Thieme, C.S.C.S., Beachbody’s senior manager of fitness and nutrition content. That’s because muscle protein synthesis (AKA muscle growth) lasts for up to 48 hours after a strength training session. “So if you work your legs at least a couple of times a week—with adequate rest between those workouts—you can potentially keep your muscles in a constant state of adaptation.” Adaptation equals growth and greater strength.

13 of the Best Exercises to Add to Your Leg Workouts

When you’re ready to get a pair of showstopping legs, add two to three leg exercises from the list below—all culled from Beachbody’s extensive collection of expert-designed programs—to your workouts a few times a week. (But keep in mind that if you’re already doing a Beachbody On Demand program, your legs are probably getting plenty of work already.) Don’t be afraid to mix and match, picking different moves or combination of moves each time, and picking exercises that target different muscles.


1. Chopper lunge

Appears in: 22 Minute Hard Corps – Resistance 1

Benefits: Not only are you developing your quads and glutes with this move, you’re also stretching and extending the hip flexors, and challenging your core as you swing your arms to each side.

• Stand with your feet at shoulder-width apart, feet parallel, holding a dumbbell (or a sandbag) with both hands in front of your chest. This is the starting position.

Step your right leg backward into a lunge, simultaneously lowering your right knee until it’s close to (but not touching) the ground and lowering the weight to the outside of your left (forward) thigh as if paddling a canoe. Return to the starting position and repeat, this time stepping back with your left leg and lowering the weight to the outside of your right thigh. Continue alternating legs. 2. Single leg squat jump

Appears in: 21 Day Fix – Plyo Fix

Benefits: Another move that tests your balance, the single leg squat jump works your quads and glutes, while also improving your explosive strength.

• Stand and lift your right foot a few inches off the floor, so it rests by your left ankle.

• Keeping your right foot elevated, dip your left knee and swing your arms behind you, as if prepping for a jump.


• Swing your arms forward and up, exploding off the floor with your left foot.

• Land softly on your left foot, keeping your right foot elevated, and repeat.

• Do equal reps or time on both sides.

3. Attitude

Appears in: 21 Day Fix – Barre Legs

Benefits: As you balance on one foot, this move strengthens your glutes and hamstrings while improving posture and core stability.

• Stand tall, hands on your hips, with your heels together and your toes turned out slightly.

• Move your right foot back, lightly touching the floor behind you with your big toe and letting your heel drop slightly inward. This is your starting position.

• Keeping your torso tall, lift your right leg behind you as high as you can, squeezing your right glute.

• Return to the starting position, gently tapping the toes of your right foot to the floor, and repeat.


• Do equal reps on both sides.

4. Holmsen screamer lunge

Appears in: P90X3 – Decelerator

Benefits: This explosive move builds explosive lower body power and vertical jumping ability while developing the quads, glutes, calves, and hamstrings.

• Step back into a reverse lunge with your right leg, toes pointed forward, left foot flat, ball of your right foot on the floor. Your right arm should be forward and your left arm back. This is the starting position.

Drive your right knee up and forward explosively, jumping into the air as high as possible while keeping your left leg straight and switching the position of your arms, so that your left arm is now forward. Land softly on your left leg and return to the starting position. Do equal reps on both sides. 5. Step up convicts

Appears in: P90X2– P.A.P Lower

Benefits: A lower impact move, this exercise helps build strength and explosive power in the glutes, quads, and calves.

• Stand facing a knee-high platform (like a box, bench, or step) holding a pair of dumbbells at your sides.

Keeping your feet parallel and your torso upright, step your right leg back into a lunge. This is the starting position. Without letting your right foot touch the floor, push back up into a standing position, and then step up onto the bench using your right leg, bending your left knee and raising it as high as you can in front of you. Reverse the movement to return to the starting position. Do equal reps on both sides. 6. Plyo frog squats


Appears in: P90X2 – Base and Back

Benefits: This move can boost power in your hips and thighs while helping to improve hip mobility.

 Stand with your feet slightly wider than shoulder distance apart, feet turned out.

Keeping your chest up and your lower back flat, push your hips back to squat down as low as possible, touching the floor between your feet with your fingertips if you can. Swing your arms forward and up as you jump as high as possible. Land softly, and immediately drop back down into the squat to begin your next rep. 7. Side lunge

Appears in: Shift Shop – Strength: 25

Benefits: With a focus on the adductors (inner thighs) and abductors (outer thighs and hips), this move helps to strengthen your entire lower body.

• Stand upright with your feet hip width apart, holding a pair of dumbbells at your sides. This is the starting position.

• Keeping your feet parallel and your core tight, take a large step to your right with your right foot.

• Keeping your left leg straight, chest up, and back flat, lower the dumbbells to either side of your right leg as you bend your right knee and lower your body until your right thigh is parallel to the floor.

• Reverse the movement to return to the starting position.


• Do equal reps on both sides.

8. Curtsey lunge sledgehammer

Appears in: Shift Shop – Super Strength: 50 (as the “Double Cross”)

Benefits: Working your upper and lower body, this move hits your hips, glutes, quads, core, and shoulders.

• Stand upright, feet hip-width apart, holding a sandbag or dumbbell in both hands above your right shoulder. This is the starting position.

• Step back with your right foot, crossing it behind your left leg as you simultaneously lower your body as far as you can toward the ground and the weight across your body to the outside of your left leg.

• Return to the starting position, and repeat.

• Do equal reps on both sides.

9. Pistol squat

Appears in: The Master’s Hammer and Chisel – Chisel Balance (as the “Leg Squat Sit”)


Benefits: This move is a true test of balance, coordination, and control in your lower body.

Stand in front of a stable, knee-high platform (like a bench or box) facing away from it, holding one dumbbell with both hands in front of your chest.

•Extend your right leg straight in front of you with your toes up and heel a few inches off the floor.

• Keeping your chest up, push your hips back and lower your butt onto the bench.

• Return to the starting position without letting your right foot touch the floor.

• Do equal reps on both legs.

10. Bulgarian spilt squat jump

Appears in: The Master’s Hammer and Chisel – Chisel Balance

Benefits: This dynamic move works each leg individually and explosively, hammering your glutes and quads while giving you a nice cardiovascular pump.

 Stand a couple of feet in front of a stable, knee-high platform (like a bench or box), facing away from it. Place the ball of your left foot on the bench. This is the starting position.


• Lower your body until your rear knee is a few inches from the floor, and then push up explosively with your right leg, raising your right knee as high as possible as you propel yourself into the air.

• Land softly, and then immediately drop down into a squat to begin your next rep.

• Do equal reps on both sides.

11. Calf raise bridge

Appears in: Clean Week – Resistance

Benefits: This seemingly simple weighted move is great for targeting the glutes, hamstrings, and calves.

• Lie on your back with your legs bent and your feet flat on the floor about hip-width apart, holding a pair of dumbbells on your hips. This is the starting position.

• Lift your hips as high as possible, squeezing your glutes as you rise up on the balls of your feet.

• Reverse the movement to return to


Exercise Programs

Gym Equipments For Home – Basic Workout Equipment For Home Use



The multifunctional home gym set is the ultimate solution to your fitness needs. It comes with all the necessary equipment you need to exercise at home, including weight plates (PVC rigid shells filled with concrete), a 4 ft. long plain rod, and two fourteen inch dumbbells. It will help you strengthen your entire body while giving you a total-body workout. There are many benefits of owning a home gym set.

The most attractive feature of this home gym is its ease of use and portability. It can be used by multiple people at the same time. Because of its multi-user capacity, this home gym is worth the price. The gym equipments are easily assembled and can be installed by oneself. The prices are reasonable as well. Some gym equipments come with free accessories, such as a sweat belt, a skipping rope, and a bag.

For those who don't have a lot of space, a multi-functional home gym may be your best option. It can fit in about 16 square feet of space, and supports over twenty-five different exercises. Some of the most popular exercises are leg extension, bicep curl, and arm curl. You can even use it to train your entire family. Whether you're trying to lose weight or tone your body, you'll find the right home gym equipment for you.

The exercise machines you choose should also be comfortable for you to use. If you're not comfortable with an exercise machine, you might lose interest and quit your workouts early. Be sure to test out several different positions before you make a decision. You may want to consider a gym equipments for home set that has ergonomic designs for a variety of different body types. You can then compare the prices from different places to find the best deal.

The TRX All-in-One System is a versatile piece of exercise equipment that allows you to perform a variety of upper and lower-body exercises. Installed on a door, it can help you exercise even if you don't have much space. You can also make your own workout machines using simple equipments. All you need are some resistance loop bands, a bar, and a step platform.

A home gym set is a great choice for busy people who want to do their exercises from the comfort of their own home. Choosing a home gym set will give you the flexibility and the freedom to work out whenever you want. This option is both affordable and convenient. You can choose a machine that meets your needs and fits in your home. There are many different options available, so don't get overwhelmed. Make sure to seek professional help when buying a home gym set.

The size and design of a home gym set are crucial factors when choosing one. Consider the space available and the size and weight of the machine before purchasing. Some gyms are simple, single station machines that are suitable for beginners and professionals alike. Single station machines are also affordable and widely available, so don't be afraid to buy one. However, it's best to avoid the single-station gyms and opt for multi-station home gyms that will allow you to exercise more muscles at once.

Did you miss our previous article…

Continue Reading

Exercise Programs

Celebrity Workout Secrets



If you're looking for the latest celeb workout routine, you've come to the right place. From Madonna to Cameron Diaz, there are plenty of celebrity workouts that can help you get in shape. But which one should you try? In this article, we've compiled a list of some of our favorite celebrity workouts. Try out these exercises and see how they can help you get in shape, too! Whether you're an amateur fitness freak or a fitness nut, there's an exercise routine for you.

A celebrity workout routine can be deeply entertaining or creepy, depending on the type of celebrity and the specific role they play. While celebrities have several benefits over regular people, such as flexible schedules, access to personal trainers, and genetics, they still have to put in time and effort to stay fit. Despite their seemingly perfect bodies, even the most popular celebrities have to work out regularly to keep them in shape and stay healthy. In addition to sticking to their workout regimen, celebrities must also make sure they eat well and stretch regularly to prevent injury.

Some celebrities also prefer to do their workouts with a partner. Victoria Beckham and husband David Beckham love to work out together. Gabrielle Union and Dwyane Wade have filmed a workout together during the upcoming coronavirus pandemic to motivate others. Lea Michele is another celeb workout enthusiast, taking part in a popular cycling class with fellow celeb Becca Tobin. These celebrities are just a few of the many celebrities who swear by their own workout routines.

If you want to try a celebrity workout without paying the expensive price tag, you can check out Barry's Bootcamp. This popular fitness studio first opened its doors in California in 1998 and has since expanded to multiple locations in the US, Norway, and England. Its calorie-burning routines combine cardio, strength training, and resistance bands. These celebrities are all famous for working out hard, and their workouts have been featured on countless TV shows, websites, and apps.

Hollywood actors also need to look the part. As much as memorizing lines and delivering them with gusto, they need to look the part. Celebrity workouts can be a great way to get in shape and feel good about yourself! Try out one of these celebrity workouts today! Your body will thank you! So don't be afraid to try out the workout regime that is right for you! They all have great bodies, so why not follow them?

Hip-shaking Bollywood dance classes are another great way to get into shape. Many celebs enjoy this fun workout! Beyonce and Rihanna are fans of the pop-inspired dance routine, and both are known to work their abs in this way. Beyonce even takes belly dancing classes. You can get in shape like them in a short amount of time. And remember, they don't stop working out even when they're not on stage.

Did you miss our previous article…

Continue Reading

Exercise Programs

What Is Pvolve Reviews? – Choosing the Best Exercise Balls



Exercise balls are a versatile piece of gym equipment. They can be used for light workouts or as desk chairs. Choose the size according to your height. People below five feet should choose the smaller version, while people over six feet should choose the larger ones. The height of your desk can also be a factor in selecting the appropriate size. Ideally, the ball should be between five and seven inches high, depending on your height. Listed below are some tips for choosing the best exercise ball for you.

A durable and affordable exercise ball is the Wacces Fitness and Exercise Ball. It is made of heavy-duty PVC and ships with an instruction manual. The Relin ball is rated for 2,000 pounds. It can be used for most bodyweight exercises. It comes with a two-year warranty, making it an excellent choice. It also comes with anti-slip stripes. Choosing the best exercise ball depends on your budget, goals, and personal preferences.

For a more challenging workout, check out the REP Fitness V2 Slam Ball. This ball allows you to work your arms and core while ensuring comfort and stability. It also has waterproof service for added safety. You can find a variety of different sizes and weights to suit your needs. When comparing exercise balls, make sure you look for a ball that will accommodate your workout needs. And remember that there are a number of different types available on the market, so make sure you read the reviews before making a purchase.

Another important factor is the weight capacity of the exercise ball. While the static weight capacity of an exercise ball is around 2,000 pounds, its actual weight capacity is usually 250 to 300 pounds. However, you should make sure that the exercise ball you buy is heavy enough to offer resistance without compromising your balance. If you want to buy a yoga ball, make sure you choose one with a higher weight capacity. You can also buy a smaller ball if you want to do yoga exercises on it.

Pregnant women should look for a pregnancy-specific exercise ball. These pregnancy-friendly exercise balls are made for women of all shapes and sizes. The pregnancy ball also comes with a DVD that features trainer-led exercises. And since they're shaped to accommodate the growing baby inside, it's a safe option for working out while pregnant. With the correct weight capacity, the baby will be safe, and you will enjoy a lifetime of fun workouts.

An exercise ball that's heavy enough to support 2000 pounds can also be durable and versatile. These balls allow for cross-training and can strengthen muscles and joints. For beginners, physio balls can be dangerous, and they're best used with an instructor. But they're not for everyone. You need to find the right exercise ball for you. The above tips will help you decide which one to buy. There are plenty of exercise balls on the market, so take your time in your search.

Did you miss our previous article…

Continue Reading