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Member workout: Build sculpted legs with Jessica


Hi! I'm Jessica and I train at Nottingham Basford. I was a professional dancer and I was performing almost every night. When I stopped performing as much I got into the gym and started lifting some weights to sculpt a more curvaceous body. I love working out because it makes me feel happy which had led me to share my fitness lifestyle on my instagram. I'm here today to share my favourite lower body exercises.

Bulgarian Split Squat - 4x10 Reps

I use this exercise quite often as it is great for your quadriceps, hamstrings and glutes, it's a good all round exercise for you lower body.

Rest your foot on bench behind you and get into a forward lunge position with your back straight and core tight. Keeping your knee in line with your foot, lower down until your front thigh is almost horizontal. Pushing through the heel drive up to the starting position and repeat.

Lying Hip Thrust - 4x15 Reps

Hip thrust

The hip thrusts lying down is a brilliant exercise for your hamstring and glutes as you can get a good squeeze at the top of the exercise.

Start off by lying down face up on the floor with your knees bent and feet up on the bench. Keeping your arms by your sides for stability, lift your hips off the ground until they are in a straight line with your knees and shoulders. To preform the movement squeeze the glutes hard keep the core tight so you don't hurt your back. When at the top hold for a couple of seconds before lowering back to the start position.

Dumbbell Deadlift - 3x12 reps


The deadlift with dumbbells is another great exercise for your hamstrings and glutes. Deadlifts work more muscles than any other exercise, engaging all of the major muscle groups. It's definitely one you should include in your sessions.

Standing with your feet shoulder width apart, hold the dumbbells at arms length in front of your thighs. Keeping your chest up and core tight, slowly lower the weight by bending and the knees and hips. As you get about half way down your shin, drive with your heals and explode upwards. As you pass the knee thrust the hips forward and bring the shoulder blades back as you get to the top of the movement. 

Give this workout a go next time in gym!

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Want to find out more? Check out our free Exercises section and get a breakdown on how to perform different exercises for different muscles groups.

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