When it comes to working out, most guys focus on upper body vanity muscles and neglect their legs. But if you want to feel good running down the beach or showing up to a backyard barbecue in shorts, you'll want to tone up your legs. And as we've talked about before, if you're skipping leg day at the gym, you're missing out on some big benefits. Because your lower body is home to some of your largest muscles. Which means you can burn more calories, boost your testosterone and shred body fat by working them properly. But let's get serious, right now you're simply wanting to look good in shorts, right? So whether you've got skinny toothpicks in need of strengthening or burly logs that would benefit from more definition, here's how to get your quads popping and calves sculpted for shorts season.
Goblet Squats
Goblet Squats
This is really a lower-body exercise that increases strength and toning throughout the legs. But thanks to the weight's position, it also works the shoulders and strengthens the core while improving posture. Do three to four sets of 12 reps.
How to Do It
Hold a dumbbell vertically at chest height, cupping the top end with both hands.
Lower your hips, bending at the knees while keeping your back straight (assuming the squat position).
Hold for a second, then push back up to the start position.
Weighted Calf Raises
Weighted Calf Raises
This move extends your range of motion, improving your overall mobility and working all of your legs muscles harder. But it definitely isolates and strengthens your calves. Build up to three or four sets of 20 reps, or try working each leg individually.
How to Do It
Stand upright holding two dumbbells by your sides. Place the ball of your foot on a sturdy surface that's approximately two to three inches tall (a board, a barbell plate or the foot of a machine) while your heels extend off and touch the floor.
Raise your heels off the floor as you exhale by contracting the calves. Hold the top contraction for a second.
Inhale as you return to the starting position by slowly lowering your heels back to the floor.
Bulgarian Lunges
Bulgarian Lunges
This move, sometimes referred to as a Bulgarian split squat, was recommended to us by celebrity trainer Gregg Miele. It not only works and tones your quads and hamstrings, but it also firms and strengthens your glutes. That's right, your butt muscles. Do three sets of eight reps.
How to Do It
Place the top of one foot on a weight (or park) bench and shift your weight slightly forward so your front leg does all the work.
Keep your front foot flat on the ground and lower your body as far as you can.
Push yourself back up to the starting position with all of the force being generated through your front leg. Then switch legs and repeat.
Need Some Dumbbells?
These hex dumbbells have contoured steel handles that are etched for an extra comfortable grip and rubber coated ends to protect your floor.
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