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Build powerful great looking legs for summer!

Do 3 sets of each exercise for 8-12 reps

Barbell Squat

The Barbell Squat is a compound exercise using a push movement targeting the quads. This is the base exercise for leg strength though should be executed with perfect technique to prevent injury.

Step 1: Place a barbell on a rack just below shoulder height with the appropriate amount of weight.

Step 2: Step under the bar and rest the middle of the bar across your shoulders with your hands holding at each side.

Step 3: Lift the bar off the rack using your legs and keeping your body straight.

Take a step back from the rack and position your feet shoulder width apart to create your starting position.

Step 4: Inhale as you lower the bar slowly by bending at the knees and hips. Keep your spine in a neutral position with your head up at all times. Your knees should not go over your toes

Step 5: Once your thighs are parallel to the ground stop and then raise the bar to the starting position by pushing through your heels whilst exhaling.

Repeat for the desired number of repetitions.

Barbell Split Squat

The barbell split squat is a compound exercise targeting the quads and glutes. Balance is the key when it comes to this exercise so it is recommended that beginners start with a smith machine.

Step 1: Place a barbell on a rack just below shoulder height with the appropriate amount of weight.

Step 2: Step under the bar and rest the middle of the bar across your shoulders with your hands holding at each side.

Step 3: Lift the bar off the rack using your legs and keeping your body straight.

Step 4: Take a few steps back from the rack and step forward with one leg keeping both toes pointing forward to create your starting position. Your stance should be long enough so that when you lower your body your knee on your front leg does not go past your toes.

Step 5: As you inhale and keep your upper body vertical, slowly lower the bar until your back knee almost hits the floor.

Step 6: Push through your front heel and squeeze glutes as you exhale and raise the bar back up to the starting position.

Repeat for the desired number of repetitions and then change and complete the same steps on the other side.

Fitball Hamstring Curls

The fitball hamstring curls are an isolation exercise targeting the hamstrings whilst also hitting the glutes, lower back and core.

Step 1: Start by lying on your back on the ground with your heels resting on top of a fitball and your arms flat beside you.

Step 2: Raise your pelvis using your glutes and hammys so that your body is now straight with your upper back and head still on the floor. This is your starting position.

Step 3: Using your arms to keep your balance, exhale and bend at the knees rolling the ball to your glutes whilst keeping your pelvis as high as you can.

Step 4: Hold for one second before slowly extending your legs to the starting position as your inhale.

Repeat for the desired number of repititons.