FREE killer leg workout plan you can do anywhere

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So here is the thing. You don’t need to do a bunch of attention-grabbing, injury-inviting, and pointless exercises to build killer legs or a sexy butt. The best killer leg workout routine is one that contains just the basic leg exercises. Simple as that.

Forget all those crazy and ridiculous leg workouts that you see Instagram fitness models performing. Those workouts, usually done in underwear, are for the ‘Instagirls’ to get more likes and followers, and for pervs to feast their eyes.

If you really are looking to get lean legs and a tight butt, look no further than this free killer leg workout guide, with exercises that you can do either at home or the gym.

GRAB YOUR COPY OF A PRINTABLE FITNESS PLANNER HERE!

These exercises will get you the best results if you perform them regularly, with correct form, and eat enough protein to build muscle.

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BEST WORKOUTS FOR KILLER LEGS AND THIGHS

1. DEADLIFTS

When it comes to the ultimate killer leg workout, deadlifts reign supreme.

When performed correctly deadlifts hit all the major muscle groups; neck, lower back, butt, abs, front legs, inner thighs, and back of the legs muscle groups. You can perform deadlifts with dumbbells or barbell.

Types of Deadlifts

• Conventional deadlift
• Sumo deadlift
• Romanian deadlift
• Stiff legged deadlift
• Rack Pulls

How to Do Deadlifts with Proper Form

12 REPS X 4 SETS

• Start by standing straight, feet hip-width apart, slight bend in the knees, face forward and shoulders rolled back.

• Bend at the hips while keeping your chest forward and back straight. The weight (dumbbells or barbell) must be placed directly underneath your shoulder, and not far away from your body.
• Do not round your back as you lift the weight. Always remember to keep your back in line with your head and hips throughout the movement.
• As you lift the weight, maintain the same pace when going back down. Do not rush through the movement and never lift with your ego or you will break your back!
• Remember to start with the lowest or no weight at all until you get the proper form to avoid injury.

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2. SQUATS

You have heard the saying that squats are king right? Well, deadlifts are king and squats are sort of queens of a killer leg workout.

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12 REPS X 4 SETS

The squat like the deadlift is a compound exercise in that, squats and deadlifts engage several muscle groups at the same time. Squatting is a killer leg workout because it trains glutes, quads, abs, hamstrings, calves and lower back muscles.

Types of Squats

• Sumo or Plié squats
• Plyometric squats
• Goblet squats
• Bodyweight squats
• Barbell back squats
• Pulse squats

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How to Squat With Proper Form For Beginners

12 REPS X 4 SETS

If you are a beginner, you should practice how to squat without any weights until you get the form right.

• Stand up nice and tall, keeping your head and chest forward.
• Feet should be shoulder width apart, and toes slightly pointing outwards.
• Slowly lower your body as if you are about to sit in a chair, making sure that you are leading the movement with your hips and not your legs. You should hinge at the hip and not the knees.
• Keep your quads parallel to the ground and your knees behind your toes.
• Keep the same pace to push yourself up using the glutes. Always remember to maintain a straight back throughout the repetition.

3. KILLER LEG WORKOUT- GLUTE BRIDGES

Glute bridges are by far the best exercises for a killer butt. Squats don’t even come close when it comes to building a sexy rock solid butt.

You don’t get a sexy backside from squatting, glute bridges and hip thrust is where it is at! The bridges specifically target the glutes although core muscles are also activated during the exercise.

Types of Glute Bridges for killer legs

• Barbell hip thrusts
• Banded glute bridges
• Single leg bridges
• Weighted glute bridges
• Elevated glute bridges

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How to do a Basic Glute Bridge

12 REPS X 4 SETS

• Lie flat on the back, keeping hips shoulder width apart.
• Plant your feet firmly on the ground and bring your heels as close to your butt as possible. Spread your arms out or keep them close to your body for stability.
• Push your butt up as high as you can and squeeze your butt at the top. Slowly lower your hips back to the floor and repeat the movement.

HOW TO DO BARBELL HIP THRUSTS – THE KILLER LEG WORKOUT

12 REPS X 4 SETS

• Sit down next to a bench, legs extended and plant your feet on the ground. Roll the barbell on top of your thighs and rest it on your hips. (For a comfortable hip thrust, use a squatting pad on the barbell and extra barbell plates on either side of your bar for slight elevation).
• Raise yourself up so that your upper back is on the bench and look forward and not up.
• Take a deep breath in and then pop your hips up while contracting your glutes. Always make sure that you are pushing through your heels.
• Tuck your chin into your chest as you thrust your hips up.
• Always be careful not to hyperextend your spine during this exercise.

4. LUNGES

Lunges are essential in a killer leg workout because this exercise offers so many benefits that go beyond ‘toning’. Any variation of the lunges will improve your core strength and hip flexibility while tightening your glutes, quads and hamstrings.

Types Of Lunges

• Walking lunges
• Forward lunges
• Reverse lunges
• Curtsey lunges
• Side lunges

How To Do A Lunge

12 REPS X 4 SETS

• Stand up straight, with feet shoulder-width apart.
• Take a big step forward with your right leg, and bend both your front and back leg at about 90-degree angle.
• Make sure your front knee does not go over your toes, and you don’t arch your back.
• Step back to starting position and alternate legs and repeat the movement.

5.BONUS KILLER LEG WORKOUT- DONKEY KICKS

Donkey kicks are a killer leg workout because they tighten that saggy butt. Donkey kicks sculpt your glutes, hamstrings, as well as your core. The best thing is they require none to very minimal equipment and not much effort.

How to do donkey kicks

12 REPS X 4 SETS

• Get on all fours, keeping your hands underneath your shoulders, and your knees directly underneath your hips.
• While keeping a straight back and tight abs, lift one leg at a 90-degree angle and kick your foot towards the ceiling.
• Pause for a second or two and the top and then lower your leg down to the starting position. Do not swing your legs and remember to keep your back still.
• Repeat and alternate legs.

KILLER LEG WORKOUT PLAN

• • DEADLIFTS 12 REPS X 4 SETS
  • SQUATS 12 REPS X 4 SETS
  • HIP THRUSTS 12 REPS X 4 SETS
  • LUNGES 12 REPS X 4 SETS
  • DONKEY KICKS 12 REPS X 4 SETS

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