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Scott Gooding: 7 best moves for killer legs

Love them or not, “Leg days” should not be skipped.

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Training your legs isn't everybody's cup of tea but my tip is to mix it up as much as you can to keep it interesting. Stressing your legs with varied exercises will get the best results.

This week is stacked full of exercises that will stress your lower limbs and strengthen your quads, adductors and glutes.

THE WORKOUT

There are seven different exercises this week, so aim to complete a total of 300 reps in the quickest time possible. You must include all the exercises, and do at least 20 reps of any one exercise. For exercises which are uni-lateral such as the split lunge and reverse lunge, count the left and right lunge as one rep.

Aim to do this 300 workout three times this week. Record your time and try to beat it next time.

Tips for this week:

- Go as deep as you can with each squat or lunge.
- Have as many breaks as you need and crank up the tunes.
- Don’t “gas” your legs within the first few minutes, and don't wait for absolute fatigue to set in before having a break
- After you complete 300 reps make sure you cool down and stretch, even bump-up the magnesium overnight and replenish your muscles with some protein powder.

Curtsy squats

• Stand with your feet shoulder-width apart
• Facing forwards, place one foot behind the other as if you’re curtseying.
• Bend the back knee until it touches the ground.
• Return to the start position and repeat on the alternate side.

Sumo squat

• Stand with your feet a little wider than shoulder-width apart, turning your feet outwards.
• Bend at the knees and hips as your tailbone lowers towards the ground.
• Aim to get your thighs at least parallel with the ground while maintaining a straight back.
• Return to the start position and repeat.

Reverse lunge

• Stand with your feet shoulder-width apart. Take a long stride backwards with your left leg.
• Bend your left knee and allow it to drop towards the ground.
• Keep facing forward with your chest up and shoulders back.
• Drive down with the right heel and lift the left leg and return to the start position.
• Repeat on the alternate side.

Squat jump

• Stand with feet shoulder-width apart.
• Sink into a squat then jump up, drawing your knees in towards your chest as you do.
• Land lightly on the balls of your feet and repeat.

Split lunge

• Stand with your feet shoulder-width apart.
• Hop your left foot half a stride forward while simultaneously hopping your right foot the same distance back. Try to ensure both feet land on the ground at the same time.
• Drop your back knee towards the ground - the lower the better.
• Immediate switch legs so your right foot hops forward and your left foot back, and repeat.

Kettlebell swing

• Stand with your feet shoulder width apart with both hands on the kettlebell handle (8kg for beginners, 24kg for advanced).
• Keeping your legs relatively straight with soft knees, fold in the hips whilst keeping your back straight and shoulders pulled back.
• Drive your hips forwards, fully extending your knees.
• Swing the kettlebell up to shoulder height – keeping your elbows soft – making sure your eye line follows the kettlebell.
• Repeat, making sure the movement is explosive with a quick hip-drive.

Goblet squats

• Stand with your feet shoulder-width apart, holding the kettlebell (8kg for beginners, 24kg for advanced) upside down.
• Lower into a squat position, ensuring your back is straight and your weight is over your heels.
• Push back up through your heels, keeping the kettlebell close to your chest throughout the entire movement.
• Repeat.


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