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.
Single-Leg Step Down
Hold a dumbbell in each hand and stand with your right foot on a 15 to 30cm-high step, allowing your left leg to dangle. Keeping your chest lifted and back straight, slowly lower your left foot as though dipping your toe into water, without touching the floor. Then straighten your right leg and rise onto the ball of your foot. Return to start and repeat for a full set, then switch legs.
Dumbbell Squat to Overhead
Press Stand with your feet shoulder-width apart. Hold dumbbells at your shoulders, palms facing forward. Lower into a squat until your thighs are nearly parallel to the floor. Quickly return to standing and immediately press both dumbbells overhead. Return to start.
Slider Squat
Stand with a slider (or paper plate) underneath your right foot, arms down at your sides. Lift your arms straight out in front of you and lower into a squat while sliding your right foot to the side until your left thigh is parallel to the floor. Straighten your left leg, pull the right leg back to start, and lower your arms. Finish the set, then switch sides.