You don't need regular lunges to build stronger lower-body muscles.
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When you think of leg workouts, one of the first exercises that probably comes to mind is lunges. However, many people steer clear of lunges due to knee pain and others simply don't like them.
It may seem like the lunge is the ultimate leg exercise, but don't fret! There's a way to get the sculpted legs you desire without having to do a single lunge. Grab a mat and get started with this 20-minute leg workout that doesn't involve a single lunge.
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1. Calf Raise
Sets
4
Reps
20
Body Part
Legs
- Stand with your feet hip-width apart. Pull your shoulders back and keep your chest open.
- Press into the floor and lift onto your toes as high as you can while maintaining your balance.
- Lower back down to the starting position.
Tip
If you need to, you can use a chair to help you with your balance.
2. Deadlift
Sets
4
Reps
10
Body Part
Legs
- Start with your feet slightly wider than hip-width apart, with a dumbbell in each hand. Pull your shoulders back and down and open your chest.
- Keeping your back flat, hinge at your hips, pushing your butt back but without arching your back. Let the weight lower down the front of your legs down until you feel a slight tension in the back of your legs.
- Reverse the movement to straighten back up, returning to your starting position.
- Squeeze your glutes at the end of the move.
3. Single-Leg Glute Bridge
Sets
4
Reps
10
Body Part
Butt
- Lie down with your back flat on the ground. Bend one knee, foot flat on the ground and keep the other straight.
- Raise your straight leg up in the air until your knees are even. Your leg should be perpendicular to the floor (or however far up your mobility allows).
- Drive trough your heel to raise your hips off the ground to where your range of motion allows, keeping your core engaged.
- Reverse the movement to lower your hips back down to the floor.
- Do all your reps on one leg before repeating on the other.
4. Inner Thigh Leg Lift
Sets
4
Reps
20
Body Part
Legs
- Lie on your side with your body in a straight line from head to feet. Support your body with your arm closest to the ground, head in hand and place your top hand in front of you for balance.
- Bend your top leg so the knee points to the ceiling, and place your top foot behind your bottom knee.
- Letting your heel lead, lift your leg up as far as your mobility will allow.
- Lower your leg back down to return to the starting position.
- Do all your reps on one leg before repeating on the other.
5. Outer Thigh Leg Lift
Sets
4
Reps
20
Body Part
Legs
- Lie on your side with your body in a straight line from head to feet. Support your body with your arm closest to the ground, head in hand and place your top hand in front of you for balance.
- Bend your bottom leg so that your knee is slightly in front of you, keeping your top leg straight.
- Letting your heel lead, lift your leg up until it's slightly above parallel to the ground.
- Lower the leg back down to the starting position.
- Do all your reps on one leg before repeating on the other.