A muscle group we all dread to work out some days, yet equally love the pain it causes, a leg day session can be packed full of mixed emotions. Whether you’re grinding it out in the squat rack or trying not to face-plant during your Bulgarian split squat, we’ve all been there through the leg day hurt. But we’ve also been through the epic wins when you finally reach your squat PR or hip thrust double your own weight - it's a pretty great feeling. Here at the Fitopia stage, we’re here to challenge you and your legs so you can take your strength training to the next level. We have an intense leg workout suitable for the gym or home that will still fire your lower-body muscles on those days where getting to the gym is just a little too hard.
So grab your favourite pair of Ryderwear leggings and get ready to burn those quads and glutes with Ryderwear athlete, Sanna Maria who will take us on a killer leg workout. Take it away Sanna!
EXERCISE NO. 1 - SKATER JUMPS X 30 SECONDS
Start in a standing position with your legs hip-width apart; this is your starting position.
Exercise Steps
01. Bend one leg behind your supporting leg at a slight angle, while maintaining weight and balance on your supporting leg.
02. As you exhale, simultaneously swing your arms out and take a big leap over to the opposite side.
03. Shift your weight as you land with the opposite leg behind you. Make sure you land on the ball of your foot with your hips and knees bent slightly.
04. Repeat this side-to-side motion by transferring your weight each time. Continue to alternate the arms and legs as you shift side to side in a skating motion.
REST FOR 30 SECONDS
EXERCISE NO. 2 DUMBBELL ONE AND A HALF SQUAT X 30 SECONDS
Set your feet up roughly shoulder-width apart with your toes slightly pointing out. Place a dumbbell in each hand or feel free to use just your bodyweight placing your hands either on your shoulders or hips; this is your starting position.
Exercise Steps
01. Lower yourself down by bending at the knees and flexing at the hips until your thighs are at least parallel with the floor.
02. Push through the floor to bring yourself up in a small pulse-like movement before returning to the bottom of your squat again.
03. Push through the floor to bring yourself back up to the starting position.
04. Repeat for reps or time.
Tips
Brace your core and keep your back straight throughout the movement.
If you cannot get your thighs to parallel without your heels lifting off the ground, you may need to work on mobility through your ankles. Just go to your max depth without your heels lifting off the ground.
Squeeze your glutes on the way back up to the starting position. Twist your feet into the ground outwards to aid with this.
Keep your knees in line with your feet throughout the movement. Try to avoid them caving inwards. Screwing your feet into the ground will also help with this.
You may add a resistance band if you're looking for more intense glute activation and to help you keep your knees in line with your feet.
You should be spreading your weight evenly through your feet, not on your heels, or on your toes. Think of your foot like a tripod. Big toe, little toe and heel.
You may need to experiment with your stance (width and angle of your feet) or squat variation to find the position that feels the most natural to you in order to get maximum depth.
Try adding dumbbells, kettlebells or barbells for added resistance for an effective exercise.
REST FOR 30 SECONDS
DUMBBELL REVERSE LUNGES X 30 SECONDS
Holding the dumbbells down by your side, start in an upright position with your feet shoulder-width apart and toes facing forward; this is the starting position.
Exercise Steps
01. Lift one foot up and extend it back onto the ground for stability as you lower yourself down on your front leg.
02. Lower yourself down until your back knee is just off the ground.
03. From this position, drive your front foot down into the ground and back bringing your back foot into the starting position.
04. Switch legs and repeat steps 1-3.
Tips
Keep your core engaged.
Focus on squeezing your front leg’s glute muscles.
Keep your torso upright with a straight back.
Aim to keep ankles, hips and knees all in line during the movement.
An alternative position is to hold the dumbbells up by your shoulders in a front rack position.
You may also use kettlebells for this exercise if the equipment is limited.
REST FOR 30 SECONDS
DUMBBELL RDL X 30 SECONDS
Hold the dumbbells in an overhand grip (palms facing you) in front of you; this is your starting position.
Exercise Steps
01. Lower the dumbbells down your legs by hinging at the hips until the dumbbells are just below your knees.
02. Once braced, push the floor away from you as you pull the dumbbells up your legs while keeping your arms straight.
03. Extend your hips and straighten your legs by engaging through your glutes, hamstrings and quads, reaching the lockout position.
04. Repeat for reps or time.
Tips
Keep the head and neck in line with the body at all times.
Try to keep the dumbbells as close as possible to you at all times. You should be activating your lats in order to do this.
Make sure you don't go too low. This exercise is designed to have you going down to just below your knees.
Keep your core engaged and back straight throughout the exercise.
REST FOR 30 SECONDS
HIP THRUSTS X 30 SECONDS
Sitting down next to a bench place the dumbbell on your lap and lift your hips off the ground using the bench for support. Your feet should be shoulder-width apart with your toes slightly pointing out. The bench should be sitting just below your shoulder blades and you should rest your hands on the dumbbell; this is your starting position.
Exercise Steps
01. Pushing your feet directly down into the ground, lift your hips up by contracting your glutes.
02. Control back down to the start position.
03. Repeat for reps or time.
Tips
At the top of the lift, your shins should be perpendicular to the ground.
If you're feeling it in your quads, make sure you are pushing your feet straight down into the ground and not away from you. You may need to move your feet further away also.
If you're feeling it in your hamstrings, make sure you are not pulling your feet in towards you. You may also need to move your feet a little further in.
Try to stack your ribs over your pelvis and avoid arching your lower back. You want to tilt your pelvis back towards you.
Make sure your knees stay in line with the feet and avoid them caving in.
You can complete this exercise with a mini band around your lower thighs for a little extra resistance.
If a DB is unavailable you can use other pieces of equipment such as a barbell, kettlebell, or medicine ball.
If a bench is unavailable you can use any other stable platform such as a box, step, or couch.
Nice work! We hope you enjoyed your workout, had fun and can still walk after that epic session. Here at the fittest festival in the world, it’s not just about the next level discounts; it’s about empowering our community to live their best lives and what better way than to get your sweat on and those endorphins flowing.
Want to join in on other epic events, workouts, masterclasses, giveaways and heaps more festival fun at Ryderworld? Just check out our festival map here.
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