Leg Exercises to Get Long Lean

Looking to add a little grace and poise to your lower-body routine?
Want mini-skirt worthy legs?
Introduction
Increased muscle strength and cardiac fitness reflect regular physical activity.1, 2 and 3 This reflection is strongly associated with time-dependent exercise.4 and 5 Recent studies have attempted to elucidate the manner in which different exercise types and duration are involved in the regulation of several physiological responses through morning and evening exercise because this information is important in improving muscle fitness, aerobic capacity, and well-being.5, 6, 7 and 8.
You've got legs, but do you know how to use them? For great gams, the secret lies in workouts that use slow movements that purposefully fatigue the muscles.
The first phase of an exercise is done to a slow count of 10 seconds. When you reach the most difficult part of the exercise – where gravity and the nature of the exercise require peak effort (maximum tension point or MTP) – hold the contraction for two seconds. Then return to the starting point through another count of 10 seconds. Moving this slowly is so important because it creates an intense resistance workout.

★ These moves will get you there in no time at all. Pick a few moves, or try them all to sculpt your butt, hamstrings, quads, thighs, and calves.

✓ A ballerina workout program that offers online interactive cardio, strength, and stretch classes.
✓ These leg exercises do just that, shedding fat from your inner thighs and lifting your glutes.

Master these moves at home—no equipment needed.

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It's leg day. You're tired. You're tempted to take it easy and wander through a few sets of leg press, extensions, and curls. Sure, you could attack those exercises with sufficient intensity and make short-term progress. Eventually, though, your development will get top-heavy and you'll be the guy stuck in sweat pants, hiding your peg legs. Real men and women—the kind with bulging quads and hanging hamstrings—can pull off short shorts.

This one's for you, brothers and sisters in the sweats. Over time, we tend to get into a training groove. We hit the same exercises with the same intensity, so our progress slows, crawls, and eventually stops. Don't get comfortable; get uncomfortable! Try some new exercises—like the five leg legends below—to challenge your patterns and kickstart new gains.

Tired of the same old squats and lunges in your leg workouts? We totally get it. The next time you want to tone your lower half, try these 7 challenging moves.
Your skinny jeans will thank you.

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