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.

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