Lovely legs workout

Living Well | RACV | Posted on 29 April 2020

Don't skip leg day. Work your glutes, calves and thighs with RACV Torquay fitness instuctor, Elli.

After a long day sitting at the desk, a leg workout is a great way to get some life back into your pins. Join RACV Torquay Resort fitness instructor Elli as she guides you through a routine that will strengthen and tone your glutes, thighs and calves.

Take the time to learn the proper form for each move before starting your workout. Aim to do 10 to 15 repetitions of each pose, then repeat the sequence two or three times for best results. This workout can be done with or without a resistance band and a step. 


Leg day: Elli's glutes, thighs and calves workout


Crab walk

Start in a low squatting position, with chest up and active, then take short sideways steps in one direction. Repeat in the opposite direction and then back again. 

Zig-zag

Start in a semi-squatting position, then move forwards on a 45-degree angle to create a zig-zag pattern, repeat moving backwards.

Lateral hop

Move side-to-side in a hopping motion, keeping your legs active, but your upper body relaxed and neutral.

Ankle taps

Lunge forward and tap your ankle with the opposite hand. Repeat on both sides.

Goblet squat

With feet shoulder-distance apart, and your chest up, bend your knees taking your weight back through hips and into heels for a squat. Come back up onto tiptoes, being sure to maintain control.

Frog jumps

From a squat position, tap floor in front and jump up, landing straight into the next squat.

Squat hold

Get into as deep and comfortable a squat as you can hold, ensuring your glutes and heels are bearing your weight. Hold the position for as long as possible.

Side lunge

Step out to the side, ensuring your planted foot is in line with your knee and hip, and toes are pointing forward. Bend your knee and allow your weight to go into the hip, while the inside leg stays straight. Drive off your heel to get back to starting point. Repeat on both sides.

Forward lunge

Take a comfortable step forward, bending your front knee while keeping weight in the heel and maintaining a 90-degree bend in the knee. Your back knee will also bend to allow for weight transfer. Keep your body tall and don’t lean forward.

Lunge jumps

Do a forward lunge with jumping action. You can swap legs each time or after several lunges if you prefer. Repeat on both sides.

Split leg squat

With your back foot positioned on a box or step, perform a squat lunge through the front leg. Repeat on both sides.

Side-step jumps

These can be done on a box, aiming for fast feet in the middle. Both feet should touch the box as you move side-to-side. Start slow and build up.

Double leg jump

Start with one foot on either side of a box, squat down and jump up on to the box. See if you can jump into the next squat.