Superset 3: Butt, Hamstrings, Quads, And Calves
1. Quadruped Exercise
Targets: Butt, hamstrings, and core
Up to double the butt toning of a squat and almost double the hamstring toning.
Start on floor on all fours, knees under hips, palms under shoulders.
Keeping right knee bent 90 degrees, lift right leg until thigh is parallel to floor. Lower to start.
Do 10 to 12 reps, then switch sides and repeat to complete 1 set.
Move on to the One-Legged Calf Squat.
2. One-Legged Calf Squat
Targets: Quads and calves
Done while standing on a step with your heel off the edge, this engages 79 percent of your calf muscles.
Stand on left foot, holding on to back of chair for balance if needed, right leg bent behind you.
Raise left heel off floor as high as possible, then bend left knee to lower into a single-leg squat.
Return to standing, then lower heel to floor.
Do 10 to 12 reps, switch legs and repeat. Then return to the Quadruped. Continue alternating until you’ve done 3 sets of each exercise.
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