5 Moves for Strong Legs + Today’s Mini Challenge!

Summer Tone Up - Ultimate Leg Day

One of our goals for summer (and well, any time of year) — strong legs! And not just because they look so cute in the surf and sand. Strong hamstrings, quads, and calves are our ticket to functional fitness — taking us up mountains, through finish lines, or to the end of the driveway with alllll the quarantine snacks. 🤗

That’s why today’s Ultimate Leg Day workout in your Tone It Up app will be your new go-to, featuring all the best strength exercises for working your lower half. Yep, in Week 3 of your Summer Tone Up we’re breaking down all the essential multi-joint moves like squats, lunges, and deadlifts. And, we’re finishing things off with a leg-focused challenge you won’t want to miss: the wall sit! Take note of how long you held it and check in with the hashtag #SummerToneUp. And be sure to try the complete 20-minute Leg Day routine with Karena & Katrina in your TIU app!  

5 Moves For Strong Legs

Not only is leg day so important for building all-over strength, strong legs build a solid foundation for power, speed, balance.Try 5 of our favorite leg exercises for building lower body strength and muscle tone. Do each move for 12 reps, and repeat the circuit 2-3 times through. Want more? Find the whole routine in your TIU app! 

Ultimate Leg Day Exercises Strong Legs - Squat to Reverse Lunge

Squat + Reverse Lunge

Strengthens your legs and booty. 

Stand with feet hip-width apart, holding a dumbbell in each hand by your sides. Keeping your chest tall and abs engaged, lower into a deep squat, booty back, and thighs as close to parallel to the ground as possible. Driving through the heels to come back up to standing. Next, step your right foot back behind you and lower straight down until your legs are bent at 90 degrees. Your back knee should be hovering just above the ground. Come back up to standing by stepping the right foot forward. Squat once more and repeat on the left side. 

Do 12 reps.  

Ultimate Leg Day Exercises Strong Legs - Deadlift Exercise

Deadlift

Strengthens your glutes and hamstrings.  

Stand with your feet hip-width apart, knees slightly bent, holding a dumbbell in each hand with your palms resting in front of your thighs. Hinge from the hips and lower the dumbbells down. Make sure to keep the weights close to your shins and maintain a neutral arch in your low back. Squeeze your glutes as you slowly come up to standing. 

Do 12 reps. 

Ultimate Leg Day Exercises Strong Legs - Side Lunge Exercise

Side Lunge

Strengthens your legs and booty. 

Begin standing with feet together, toes pointed forward, holding a dumbbell in each hand (or one dumbbell in both hands in front of your chest). Take a big step to your left with your left foot, as you sit back in your hips and extend your right leg straight. Come back up to standing, engaging your booty and core. 

Do 12 reps on each side. 

Ultimate Leg Day Exercises Strong Legs - Sumo Squat + Heels Raised

Sumo Squat + Heel Raise

Strengthens your booty, thighs, and calves. 

Begin standing with feet slightly wider than hip-width apart and toes turned out, holding a dumbbell in both hands at chest height. Keeping your spine long and chest upright, lower straight down until your thighs are as close to parallel to the ground as possible. Lift your right heel off the ground, then your right. Continue alternating while holding your sumo squat. 

Do 12 reps on each side. 

Ultimate Leg Day Strong Legs - Leg Lift Exercise

Rainbow Leg Lift

Tones your legs and booty. 

Begin on all fours, hands stacked under your shoulders. Extend your right straight behind you. Keeping your back flat and hips square to the ground, lift your leg up and over to the left, tapping your toe to the ground. Then lift your leg up and over to the right, tap, and repeat. 

Do 12 reps on each side. 

Ultimate Leg Day Strong Legs - Wall Sit Challenge

Wall Sit Challenge!

Muscles not shaking yet? We’re finishing off your leg workout with a wall sit challenge! Find your nearest wall and sink those hips low. Now hold steady for as long as you can with good form! This isometric exercise will light up your quads FAST! Write down how long you held your wall sit and share with us #SummerToneUp! We’ll be coming back to this routine later on in the series and we can’t wait to see your progress! 

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