3. The Strength Set
When you challenge your lower half with substantial resistance (we’re talking 20kg and more), you break down muscle fibres, which your body rebuilds on your recovery day. The result? Bigger, more defined muscles for shapely legs and a perky butt. These two moves allow your body to handle those loads safely, since your entire lower-body musculature activates, putting less strain on your upper half, explains Boyce. “You also train both your bilateral [two-leg] and unilateral [one-leg] systems at once, which is the best of both worlds for moving well on a daily basis.” Fit this workout into your routine once a week, using a weight that you can manage for only 10 squats at a time. (Note: it’s probably heavier than you think – it should be at least 25 percent of your body weight.) Perform the pair as a superset: complete all the reps of the first exercise (that would be 20 reps, with 10-second rest breaks between each mini set), then move immediately to the second. Rest up to two minutes, then repeat five more times.
10 reps per side
2 reps, 3 reps, 5 reps, 10 reps (10-second rest between each mini set)