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12/07/2020

Strong Women trainer Janine George demonstrates how to target every single muscle in your thighs in this quick 10 minute workout.

While we love working out, it doesn’t mean we want to spend endless hours in the gym, especially when it’s leg day. Our thighs alone are made up of several muscles, and sometimes there’s not enough time to pinpoint every single one. The good news is, doing compound exercises (moves that target multiple muscles at the same time) allows you to strengthen all areas of your thighs at once – hamstrings, quadriceps and adductors included.

“These three moves work across multiple planes of motion – turning, twisting, lowering and bending – to target all muscles,” says trainer Janine George. “They’ll improve your daily movement too.” Bonus: less time spent training equals more time to get your holiday shopping done – talk about a Christmas miracle.

BULGARIAN SPLIT SQUAT

Take a medium weight in each hand and stand in front of a raised surface, be it a box, step, sofa or chair.
Place your left leg behind you so your toes rest on the edge of the surface.
Keep your chest open and core engages as you bend your right knee and lower down towards the floor.
Press up with your weight through your right heel.
Make sure that your right foot is far forward enough that your knee doesn’t go further forward than your toes as you lower down.
Repeat on the other side.

Do 10 reps on each leg

LATERAL LUNGES

Stand with your feet shoulder-width apart with a dumbbell in each hand.
Step your right leg out to the side with your toes facing forward. As you land on your right foot bend your right knee and send your hips backwards to lower towards the floor.
Straighten your right knee and lift up as you bring your right leg back to the starting position.
Keep your back straight and chest open during the movement.
Repeat on the other side.

Do 10 reps on each leg

SINGLE LEG GOOD MORNINGS

Stand with your feet shoulder-width apart, placing your weight through the right foot. You can place your left toes lightly on the ground near your right heel, or alternatively, bend your left knee so your foot is off the ground.
With a dumbbell in each hand, send your hips backwards. You should be hinging so your chest comes towards the floor, but keeping your back flat.
Squeeze your glutes and hamstrings to come back up to standing position.
Repeat on the other side.

Do 10 reps on each leg

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