5 Quick-and-Easy Leg-Sculpting Moves

May 13, 2013
Jason Lee
Simple at-home exercises that tone your legs, burn fat, and build lean muscle.
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Lean legs fast

Credit: Getty Images

These five toning moves from celebrity trainer Harley Pasternak, author of The Body Reset Diet, will blast fat and build lean, sexy muscle. Of course, mix in basic cardio, like walking or jogging, for 30 minutes at least twice a week for maximum fat-burning and sculpting.


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Skater Lunge

Credit: Jason Lee

Works:

Quads, hamstrings, glutes

Start with feet shoulder-width apart and arms at side. Take a giant step back with left leg, crossing it diagonally behind right leg, while extending right arm out to side and swinging left across hips (A). Hop about 2 feet to the left and repeat on opposite side (B).

This is 1 rep. Do 3 sets of 20 reps.

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Stiff-Legged Dead Lift

Credit: Jason Lee

Works:

Hamstrings

Stand with feet shoulder-width apart and knees slightly bent; hold a 5-pound dumbbell in each hand, palms facing front of thighs (A). With head up and shoulders back, inhale and push hips back (keep weight on heels), lowering torso as you slide weights down thighs (B). Slowly raise to starting position (A).

This is 1 rep. Do 3 sets of 20 reps.

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Two-Thirds Jump Squat

Credit: Jason Lee

Works:

Quads, hamstrings

Stand with feet shoulder-width apart, arms at sides. Lower into a squat, but go only two thirds of the way down (A), then jump straight up with arms reaching toward ceiling (B). When you land, return to squat (A).

This is 1 rep. Do 3 sets of 20 reps.

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Single-Leg Prone Curl

Credit: Jason Lee

Works:

Hamstrings

Lie face down with elbows bent; prop yourself up on forearms. Rest laces of left shoe on top of right heel (A). Bending knees, use right leg to lift left leg (like a weight) toward butt, soles of feet up (B), then lower. Keep lower abs tight to protect back.

This is 1 rep. Do 3 sets of 20 reps per leg.

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Bridge

Credit: Jason Lee

Works:

Glutes, hamstrings

Lie face up with arms at sides, palms face down, knees bent and feet flat on floor (A). Contract abs and glutes; raise hips to form a straight line from shoulders to knees (B). Hold for 25 seconds.

This is 1 rep. Do 3 reps.

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