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Quick Legs Exercise Trick and Lower Body Workout

A couple weeks ago I shared a video that had a legs exercise tip where you added a pulses IMMEDIATELY following a set of lunges, and because so many lower body workout and legs exercisefolks liked that (as much as you can ‘like’ lunges, a lower body workout and/or burning legs) I decided to whip up another quick legs exercise video tip!

This one is a bit different because it adds a little tweak to the actual lunge itself.

The tip you’ll find in this video forces one leg to work a bit harder due to the lack of balance, as well as doing a bit more work.  It’s also a bodyweight exercise, so you won’t have to worry about having extra equipment.

I’ll quit with the jibber-jabber and just share the video tip with you…

Quick Legs Exercise Trick and Lower Body Workout

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Before we go any further I want to address an issue I know I’ll have with the fellas reading and watching this.  This tip is not only for the ladies.  Just because you’ll have to use your own bodyweight rather than heavier weights, or because you add what looks like an “aerobics-style” move to the end of the lunge, does NOT mean you’ll lose your Man Card.  I’ll throw this leg exercise into my workout in the circuits following heavy Deadlifts as a way to keep working the hamstrings/butt muscles, without taxing my body too much.  These circuits are typically designed alternating in the form of upper/lower (more on this later!).

However, if you are a dude and want something different, click here and check out an article (and videos) about the Jungle Gym XT Suspension Trainer (which is my favorite piece of exercise equipment).

If you have the balance, hold a dumbbell at chest level while doing the exercise.  Just make sure you go slow and maintain balance and control.  This is NOT meant to be a fast movement.

You’ll take some of the tension on the leg doing all the work if you go too fast and that ain’t good.

Take your time, keep your balance and make the lunge look good and you should feel it in that leg.

The act of raising the knee up as you stand up places extra tension on the other leg, and the better you get the longer you can wait to place that other leg on the floor so you almost progress into a 1-leg lunge thingie (not quite a 1-leg deadlift, but you get the picture).

It also places a little extra emphasis on your core because of the balance required.  I’d actually recommend you focus on squeezing your abs as you bring that knee up to increase the tension (think of it as a type of hanging knee raise…but you’re not hanging).

Like I said in the video, make sure you perfect the bodyweight version of the lunges before adding extra resistance in the form of a medicine ball or dumbbell.

As your balance increases and you feel more comfortable with the movement, add a 10-pound medicine ball and gradually increase from there.

I recommend starting with a medicine ball versus a dumbbell because if you start to lose your balance it’s easier to get rid of a bouncy medicine ball (or non-bouncy) one rather than the looks you’ll get from throwing a dumbbell before falling to the floor (or breaking your floor if you’re training at home).

I don’t want to see a video of you on Tosh.0 or Youtube because you didn’t head my advice 😉

I’m serious that adding that little knee raise to the regular reverse lunge can really increase the intensity of your legs workout without adding a ton of extra time or extra equipment to your arsenal.

Between the balance, increased core activity and increased tension on the working leg, it makes for a sweet atmosphere of muscles being worked!

Here’s a quick lower body workout using only your bodyweight as an example…

1A) Reaching Lunge – 12/leg

1B) Push-up w/Shoulder Touch – 12 reps

1C) Overhead Squat – 15 reps

1D) Jump Squat – 6 reps

1E) Side Plank Extension – 10 reps/side

1F) Reverse Lunge w/Knee-Up – 10 reps/leg

Do that circuit as many times possible in 10-15 minutes.  Make sure you focus on the leg muscles when doing the squats and lunges and use proper form.  Move from the hips first, press the heels into the ground and squeeze the butt as you stand up.

Give this legs exercise and lower body workout a go in your next workout and let me know the results!


The Fit Dad

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About The Author

Ed Scow, also known as "The Fit Dad", likes long walks on the beach, snuggling, hand stand push-ups and pretending to work. He's also a fitness & nutrition expert, proud papa and husband to a smokin' hot wifey.

Number of Entries : 169

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