Well, I have a treat for you. The list below composes of Montreal girls with the best legs AND how they got them! These girls all have realistic bodies that can be attained with hard work and a healthy diet but hey, every body type is beautiful regardless! They promote a healthy lifestyle and are prepared to help you get your gorgeous legs ready for those holiday pictures.
READ ALSO: 10 Montreal Fit Girls On Instagram Whose “Squat Goals” Will Inspire You
Favourite Leg Workouts:
1. LEG PRESS: Want to get quads like Beyonce? Yeah, me too… which is why the leg press machine is my BFF. Leg pressing is going to help add muscle mass to your quads and glutes. Leg pressing allows for a variety of foot positions, which I love as it allows me to target anything from my teardrop to my outer thighs. Your workout: Similar to squatting, I’ll typically do 3-5 sets of pyramid sets with 12-15 reps!
2. DEADLIFT: I went to the gym for months without seeing any results in my glutes which is because I was not training my legs effectively! In order to lift your glutes, training your hamstrings is crucial. Deadlifting and deadlift variations like sumo are considered whole-body exercises, specifically for the posterior chain, including the hamstrings and glutes (if you’re looking for more quad activation, I recommend the sumo deadlift). Deadlifting is amazing because you’re able to add higher amounts of weight, allowing yourself to gain strength in several areas—definite strength gains in that booty. Your workout: Depending on my leg day, I’ll typically do 4-6 sets of 8-12 reps. (Tip: on days that I do deadlift, I also make sure to get in some time on the stair master which is going to help a lot with your booty’s soreness).
3. SQUAT: Think about all the times you sit then stand, or bend down to pick something up, you’re squatting! Squatting works all lower-body musculature (we’re talking booty ladies), and it also has been shown to spike muscle-building hormone release. As a bikini competitor, I prefer high bar squats, whereas the bar rests atop of my traps allowing for the weight to be distributed evenly. However, powerlifters tend to perform a low bar squat, in which the bar may sit as far down as atop the rear delts, slightly shifting the body’s centre of gravity and allowing the individual lifter to use more weight. You’re not restrict to “one type” or the other, I love experimenting while working out—especially with my glutes!
NOTE: I’ll start my workout by doing several light warm-up sets. Squatting, in all variations, involves the neutrality of the spine, the hip flexors and calves. I suggest if you're not as flexible as the average individual (A.K.A. if you're like me), start by stretching and warming up to avoid injuring yourself!
Your workout: I LOVE pyramid sets. So, instead of attempting my heaviest weight possible weight for multiple sets, I’ll typically do 3-5 sets of 12-15 reps increasing the weight every set. (Tip: Push through your heels when squatting back up, and focus on your breathing technique to make sure your core is properly engaged!)
Favourite Leg Workouts:
1. Get lean legs with plyometric exercises. I usually train my legs twice a week. My first leg workout of the week is always strength focused with heavy weights. My second leg workout 2 days later is with plyometric exercises. Plyos will raise your heart rate and burn fat. Also great to improve endurance and build explosive power.
2. Another one of my favourite legs exercise: The Swiss Ball Leg Curl. This one isolate your hamstrings. To really work your muscles make sure you go slow. I usually do a 4-1-4 tempo. Once you get good at doing it with 2 legs you can progress to one leg Great exercise to get lean toned legs. In a typical leg workout I would do 3 set of 20 reps. It look simple but your hamstrings will be on fire after the first 5 reps .
3. The Sled is my favourite toy at my gym. It's my treadmill LOL I don't have a lot of time to workout so I usually keep my training short but intense. My workout can go from 20 to 45 minutes maximum depending on my workload. Instead of running at low intensity for an hour on the treadmill you should try pushing a sled. IT'S INTENSE You can get a great workout in 20 min with it. I don't train my legs with heavy weight all the time because they can get bulky easily. The sled push is a great exercise to build lean muscle mass and burn fat. Here I'm doing 2 differents push variation: Low Sled push. This one forces your quads to work harder and the Sled Bunny hops who is a jumping exercises to improve power and work your glutes
Favourite Leg Workouts:
1. KNEELING GLUTE LIFT WITH PULSES
BODY PART TARGETED: BOTTOM (GLUTES)
EXERCISE MOVEMENT:
- It’s easy to do, but very effective.
- Kneel on all fours
- Lift your left knee off the floor and flex your left foot (this is the starting position).
- Raise your left knee several inches higher, then lower it in a controlled movement back to the starting position.
- Complete one set of pulses and then hold the top position for several seconds.
- Perform your second set.
- Repeat with the right leg.
TIP: Don’t hyper-extend (over arch) your lower back.
2. SINGLE-LEG BRIDGE
BODY PART TARGETED: BOTTOM (GLUTES) AND REAR THIGHS (HAMSTRINGS)
EXERCISE MOVEMENT:
- Lie on your back, bend your left leg and place your foot on the floor.
- Extend your right leg at a 45º angle and keep your knees together.
- Lift your bottom up off the floor.
- Lower your bottom back down towards the ground, but don’t let it touch the floor.
- Repeat one set on the left, and then switch over to the right.
TIP: Make sure you keep your hips level.
3. RESISTANCE BAND CRAB WALK
BODY PART TARGETED: BOTTOM (GLUTES)
EXERCISE MOVEMENT:
- Stand with both feet on top of an exercise band.
- Cross the resistance band in front of your legs and hold the ends of the band.
- With your back straight and your shoulders back, take one step sideways, whilst keeping your legs straight.
- Bring your feet back together, then step towards the other side.
TIP: Use controlled movements and always keep tension in the exercise band.
Favourite Leg Workouts:
1. Kneeling banded hip thrusts
2. O.H. walking lunges ( for/backward)
3. Pistols
4. Sitting box jumps
5. Ninja box jumps
Favourite Leg Workouts:
Everytime I do a legday, I like to focus on a compound movement and build my workout around them! So here are my favourite workouts and how I do them:
1. Squats: I like to start most of my leg days with squats to use my energy into them before I isolate muscle groups. So I like to start by warming up with 2-3 sets very low weight, and then slowly increase my weight (10-15 reps and 4 sets, I don't usually count my reps, I go with what my body can do as long as I keep a good form during the entire exercise). Then I move on to twisted lunges to work on my obliques and my glutes mostly! I usually do 20 reps (10 each side) then I superset those with jumping lunges until failure! (Not on the video but I usually do them) So after working on these compound movements, I like to isolate my muscles with exercises such as the cable rope deadlifts (around 10 reps) superset with romain chair back extensions ( 15 reps) these two exercises work on your glutes and hamstrings mostly :). I usually finish with a superset of leg extensions and hamstring curls to isolate my quads and hamstrings( 15 reps x 3 sets). Finally, I always try to stretch at the end of my workouts to keep that flexibility and good form during my squats!
2. Deadlift: on my other legday, I start with deadlifts as a compound movement. I usually do around 12-15 reps with a total of 4 sets! Then I go on the leg press machine, use a closed stand foot to work on my hamstrings and quads better ( 12 reps) I superset with deadlifts with dumbells ( 15 reps ). Then, I move on to hip thrusts which is one of my favourite glute exercises! I usually do 10 reps and a total of 4 sets. To finish my workout I love the superset of the abductor/adductor machines this works on your inner thighs and the sides of your glutes! ( 15 reps x 3 sets). Finally, I finish with some stretching and always have a shake after my workouts to make sure my muscles recover! Remember to always keep a good form and focus on contracting your muscles during every exercise, this will make the difference and give you more results
Favourite Leg Workouts:
1. Quads focus 1.Barbell squats 4 sets x 8 reps 2.Reverse lunges on smith machine 3 sets x10 per leg 3. Incline leg press wide stance 4 sets x 10-12 reps 4. Single leg press on incline leg press 3 sets x 10-12 reps 5. Kneeling squats on smith machine 4sets x 15reps (paus and squeeze for 1 sec at the top) 6. Finish off with alternating jumping lunges 3 sets of as many reps as possible (20-30reps)
2. Glute focus 1. Barbell hip thrust 4 sets x 10 reps 2. Bulgarian split squats on smith machine 4sets x 10 reps per leg (place back foot elevated on a bench or step) 3. High step ups 3 sets x 15 reps 4. Low cable pulley sumo squats 3 sets x 15 reps 5. Abductor machine 4 sets x 10 reps leaning forward then drop the weight and do 10 more reps leaning backward 6. Leg kick backs (with cables or machine) 3 sets x 12 reps 7. side steps with elastic bands around ankles 3x15 reps per side
3. Hams and calves focus 1. Deadlift 4 sets of 6-8 reps 2. Deficit Single leg deadlift on smith machine 3 sets x 10-12 reps per leg 3. Glute hams raise 4 sets x 8-10 reps bodyweight (on the ghr machine or place your feet under something that holds your ankles) 4. Lying leg curl machine 4 sets x 12-15 reps 5. 45degree hyperextention 3sets x 10 (squeeze glutes at the top) 6. Calves presses on incline leg press 3 sets x 12-15 reps 7. Seated calves presses 3 sets x 12-15 reps
Favourite Leg Workouts:
1. Backsquat
2. Wall Ball
3. Overhead Lunge with Barbell
4. Standing good morning with barbell
Favourite Leg Workouts:
1: heavy deadlifts 4sets of 4reps usually at 90% of max rep.
2: overhead squats I usually do max reps in one minute (lighter weight) and 1-minute rest for 20 min. This is a very good exercise because it incorporates core & upper body (scapular) stability and personally I find that it targets my glutes& hamstrings more than the traditional squats!
3: heavy squat cleans every minute on the minute (EMOM) do 2 squat cleans at 93% of your max rep! The last one is really good for all muscles of the posterior and anterior chain but personally again I find it targets my hamstrings and glutes better than quads and these muscles are very important for improving/maintaining knee stability
Favourite Leg Workouts:
1. Wall Ball Squats
2. Jump Squats
3. light sled push sprint
Favourite Leg Workouts:
1: "Lower body attack"
Your quads, hamstrings and buttocks will need rest after this short and intense workout!!
20 lateral band walk (10 each way) keep your hips square
10 Ninja tuck jumps - get explosive!
20 goblet squats
10/10 REER foot elevated squat squat (10 ea side)
20 walking lunges (weighted optional)
10/10 single leg deadlift (or double leg)
20 hip thrusts
20 jump squats
10/10 single leg hop (bosu optional) • Now REPEAT! •
2: "Strong and sexy legs"
Some glute activation exercises first to prep your body for lifting, prevent injury and make sure you are contracting your muscles properly in each mouvement.
Sumo deadlift (10)
Hip Thrust (15)
Elevated Reverse Lunge - 10 ea side
Resisted slide lunge - 10 ea side credits to @angelzazo0 for the exercise!! Tire flips (10) for conditioning finisher!!! And repeat circuit 3 times!
#squatgoals #squatmotivation
3: "leg and cardio blaster"
10 squats
10 burpees
15 squats
10 burpees
20 squats
10 burpees
25 squats
10 burpees
30 squats
10 burpees
Start with the heaviest weight you can squat and reduce weight by 10-15 lbs on each round. By the last round you will be squatting really light but cranking the highest reps. Take no break in betweensets and feel the burn!!! Can also be done with a friend.
Favourite Leg Workouts:
1. jump lunges to build lean leg muscles
2. crab walk with resistance band to work on those side cheeks dimples & outer thighs
3. jump split squats to work on those stubborn inner thighs
