Rockin’ Leg Routine

WALKING DUMBBELL LUNGE WITH A KICKBACK
Works: Glutes, Quads, Hamstrings

Aleisha says: Use this to warm up the legs before you start any specific training. I usually rest 40–45 seconds in between sets.

• Grasp a pair of dumbbells (Aleisha uses 25 pounds in each hand) and stand with your eyes focused forward, feet together, and arms straight down at your sides (A).
• Take a huge step forward and drop down until your front thigh is parallel with the floor (B).
• Kick your back leg up as you stand on your front leg and move the kicked-up leg forward for the next step.

NARROW-STANCE SQUAT
Works: Glutes, Quads, Hamstrings

Aleisha says: I alternate between narrow- and regular-stance squats, but narrow really works the outer part of the quad. Make sure you get below 90 degrees.

• Grab the bar tightly, hands as close together as is comfortable, with elbows pointed down. Come up under the bar, resting it on your traps, and lift it off the rack. Step backward and stand with your feet together (A).
• Bend your hips and knees to lower your body as far as you can. Keep your posture as upright as possible and maintain the normal arch in your lower back (B).
• When you’ve squatted as low as you can without losing the arch in your lower back, contract your glutes and thighs and explode back upward to the starting position.

WEIGHTED GENIE PRESS
Works: Quads

Aleisha says: This really works the front of your quads as you lean back.

• Grab a light plate and get in that “genie” stance with your feet and knees together (A).
• Lean back with the weight, resist coming up, and then repeat (B).

STIFF-LEGGED CABLE DEADLIFT
Works: Glutes, Hamstrings

Aleisha says: It’s all about the form. Stretch the hamstrings until you feel it in your lower butt.

• Attach a straight-bar attachment to a cable at a low height.
• Stand with feet shoulder-width apart and back enough so you can stretch forward toward the weight and feel that stretch in the back of the hamstrings (A).
• Squeeze hamstrings and glutes as you pull the bar to an upright position.
• Release as you lower the weight to the start position (B).

HIP BRIDGE ON DYNADISC
Works: Glutes, Hamstrings

Aleisha says: Use your heels and squeeze your glutes at the top as you arch your lower back. The raised platform makes you lift your butt off the ground a little higher.

• Lie on your back with knees bent and heels flat on a raised platform (A).
• Contract your glutes to raise your hips up (B).
• To add weight, hold a plate close to your waist, making it heavier on the way up.

ONE-LEGGED PRONE HAMSTRING MACHINE CURL
Works: Hamstrings, Glutes

Aleisha says: I do a mixture of double- and one-leg prone curls to confuse my muscles. I like to change it up and burn the muscle in different ways.

• Lie facedown, position the backs of your ankles against the pad with your legs extended, and make sure your knees are on the edge of the bench (A).
• Contract your hamstring to bend one knee and pull your heel toward your glute (B).
• Flex your foot on the way up to really contract the hamstring, point your toes, and release your hamstring on the way down.