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Slimming Leg Exercises For Women

My Leg Workout, part 3 of 4

Hack Squat: 12-15

Weighted Curtsy Lunge: 12-15/side

Static Russian Hop: 12-15/side     <– This one killed me!!

Lateral Lunge with Resistance Band: 12-15/side  <–Much harder than it looks.


Join the discussion 29 Comments

  • Anna says:

    Great video Flavia! Your legs look awesome. I HATE doing those russian hops, they burn sooo bad! I have done the lateral steps with band as well and they are much harder than they look! Keep up the great work!

  • Toni says:

    This looks insane!
    Can’t wait to try it at home. Which day in your program could I include these moves? Day 1? And would it be at the end or beginning?
    Thanks for all the inspiration and ideas!
    South Africa

  • Trelle says:

    Loved them all, but I couldn’t hear his description of how to do the Hack Squat? Could you go over that technique wise? I liked how he came closer to the camera to explain what you were doing, much easier to hear him. 🙂

    • Flavia says:

      The key is to make sure you go as low as you can. This will engage the glutes. Notice that my legs are also close together.

  • Dawn says:

    I love curtsy lunges – I really feel them in my butt. I’ve never tried lateral steps with a resistance cable like you showed. I usually use a resistance band around my ankles. Another great exercise I love! I’ll add the static Russian hops to see if I like them better than the regular hops done in a more upright position. I like the sound of your variation better. Since I work out at home I no longer have access to a hack squat machine. I loved those machines when I used them though.

    What I really like about you showing us various movements is that you get to share great techniques and tips from top trainers who understand a woman’s body. Ben really gets it!

  • Lauren says:

    Wow. Very impressive Flav! You are an inspiration. I can’t wait to see the conclusion to this workout. It’s hard to believe that you are still going strong at this point. All goes to show that hard work does pay off. I hope to be able to get through this workout when I give it a shot on my own. Thanks for sharing so much helpful information. Keep it coming!

    • Flavia says:

      Thanks Lauren, I can’t look weak on camera…lol

      • Trelle says:

        Is there any way we will be able to get a printable guide for the entire circuit? Is is helpful to have them pulled up for reference on my laptop when I am working out at home. Thanks for all of your dedication!

  • patricia says:

    nice work flavia!
    did you repeat those four exercises for 3 or 4 rounds, or do it once? i know you did the other exercises from the videos before and i want to try your complete routine. thanks!! 🙂 you are awesome!

  • Michelle says:

    Wow is that the intensity you train at with every session? I can’t wait for the 4th video, although I sympathize for how you must have felt the next day. You have a great trainer and are looking amazing! Thanks for your blogs they’re really motivating 🙂

    • Flavia says:

      Thanks Michelle. I try to keep this intensity up every time I workout. That’s where nutrition plays a vital role.

  • Sarah says:

    Hi Flavia

    I’d be interested in knowing how the program you’re doing with Ryan comes together as a whole. Do you do legs one day? Back the next etc.? Or do you complete the whole combination each day?

    Love your work!


    • Flavia says:

      Mon- focus most on Quads, and some Glutes and Hams. Tues- Back and Shoulders. Wed- arms and chest. Thurs- OFF. Fri- Hams, Glutes, Calves. Sat- I mixed up arms and back and shoulders…depending on how I am looking what needs to be worked on more that week.

  • Fya says:

    Awesome Flav. I look at you for inspiration at times when my motivation is low.

    What’s an alternative to a hack squat? Is BB squat ok? I work out in a gym but no hack squat machine only leg press.

    • Flavia says:

      Thanks Fya. I don’t have one at my home gym either…so I would do any squat that you can go very deep in to hit your glutes and hold dumbbells or a barbell!

  • Eve says:

    That is a killer leg workout! I like that he incorporated exercises for the saddle bag area. Do you eat more calories for the days that you do leg workouts? I’d like to try this workout, but I’m not sure I’d make it for 3 rounds 🙂
    Thanks Flavia you are an inspiration!

  • Stephanie says:

    Hi Flavia!

    First off, thank you so much for sharing your tips via video! That helps women like myself actually see the proper technique used. The dead lift you showed in a previous video taught me to check myself in a mirror to make sure I wasn’t rounding my shoulders….which I was!

    Second, please, please, please! Show us big hipped women how to slim that area down properly. I’m losing inches and fat everywhere else but the widest part of my body…I need help! 🙂

    Thank you again!

    • Flavia says:

      Thanks Stephanie! Have you been measuring your hips? Chances are you are losing from there but you can’t see it because there is more there than other spots. Start measuring. Secondly, keep watching the videos because all these leg exercises will help with the hips! I am slimming down my legs in these workouts!

  • uk says:

    Riding a bike is great for your heart and it also targets almost every muscle in your hips, thighs and butt. On a stationary bike, alternate 3 minutes at 70-80 RPM with 2 minutes at 100-110 RPM for a calorie-blasting 30 minute workout. You can also try Spinning at the gym or riding outside. Increase your resistance and stand up to really work your glutes. A 140-lb person burns 335 calories in 45 minute

  • Emily says:

    Hi, you have a lot of great leg workouts posted, do you have any good upper body you can post? Anything focusing on arms? I saw the video of you and your husband on vaca, but most gyms don’t have two cables attachments on lat pull downs. 🙁

  • Rachel says:

    In relation to your other leg workouts, is it ok to do 3 sets in a row instead of doing a circuit as its not always possible to occupy multiple machines throughout a circuit at my gym!


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