Build Powerful Legs In Four Moves

Admit it: you want legs that can power you to the streetlight sprint podium. But it wouldn’t hurt if they were also the envy of your entire Sunday morning club ride. By Selene Yeager

The key to achieving distinct muscle definition, says Sam Iannetta, a certified trainer and the owner of Functional Fitness Wellness Centre, is to trade heavy weights for lighter ones and do more repetitions.

These moves from Iannetta work your legs from every angle for optimal shaping, not to mention balanced strength and stability. Do them three non-consecutive days a week, aiming for two or three sets of 18 to 20 reps.

Choose a weight that’s challenging but light enough that you can maintain form until the last few reps, at which point your muscles should feel fatigued.

Bulgarian Squat


Grab a pair of dumbbells and stand with your back to a chair or bench. Extend your right leg backward, placing the top of your foot on the chair. Bend your left leg until your thigh is almost parallel to the floor. Press back to the starting position. Repeat for a full set, then switch legs.

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6 Responses to Build Powerful Legs In Four Moves

  1. Frans kruger March 18, 2014 at 8:51 pm #

    Thanks for the help. Will be trying it

  2. bongikosi March 19, 2014 at 12:32 pm #

    I will trying all this tips thanks

  3. Hans March 28, 2014 at 8:59 am #

    Thanks guys. Will be doing this for sure

  4. josh August 30, 2015 at 1:42 pm #

    thanks for the great tips, its really helped me get to the top :)

  5. kev February 7, 2016 at 1:26 am #

    Will definitely be doing these…cheers

  6. Oliver February 10, 2016 at 1:06 pm #

    Please !!!
    Stop with the black socks !
    Cycling socks are white and ankle length. For road or Tri or MTB or any other derivative of the sport. That’s it !
    There are no other alternatives. …Unless you are in the sandals and socks fraternity.
    In which case you shouldn’t be on a bike.