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February 28, 2019
Workout Advice

A Five Minute Total Leg Workout

So, you’ve heard that squats, lunges and sumo squats are great lower-body exercises. You’re not wrong. However, if done incorrectly these moves can cause serious injury to your knees and hips. That’s why we got our Health Club Supervisor Jess Neeley to take you through the correct positioning of these three moves for a quick total leg workout.

If you’re looking to tighten up your glutes and tone your inner thighs this workout is for you!


Start with a dynamic warm up to save yourself from any injury. Make sure you rise your heart rate!

  • Start with Squats x 30 reps.

It’s important that your squat technique is correct in order to maximise the benefits of this move.

Proper Squat Technique:

  • Make sure you are standing with feet about shoulder width apart.
  • Keep your feet as straight and parallel as possible, turning them outwards slightly is also OK (see Jess above).
  • With arms straight out in front at shoulder height, or clasped together just under your chest, begin the descent by bending the knees, sticking out your bum, and leaning forward at the waist. As if you are sitting back in an imaginary chair.
  • Ensure your knees remain behind your toes the entire time.
  • Keep your back neutral throughout the motion.
  • Squat until your thighs are parallel to the floor or to the point where you can no longer maintain a flat back.


  • Transition to Lunges x 30 reps on each side!

Again, it’s important that your formation is correct, to avoid knee injury and to make sure you’re getting the most out of this move!

Correct Lunge Technique:

  • Start standing tall with your feet hip-width apart and your core engaged.
  • Take a big step forward with your right leg while shifting your weight forward so your heel hits the ground first.
  • Bend both knees at 90-degrees to lower your body until your right thigh is parallel to the floor and your right knee is directly above your ankle.
  • Press into your right heel to drive back to the starting position.
  • Repeat on the other side.


  • Finish with the Sumo Squat x 30 reps.

Correct Sumo Squat Technique:

  1. Stand with your feet wider than your shoulders and your arms at your sides. Turn your feet slightly outward.
  2. Keeping your chest up and core engaged, push your hips back, bend your knees, and lower your body until your thighs are at least parallel to the floor.
  3. As you squat down, bring your hands together in front of your chest.
  4. Pause, and then return to the starting position.

There you have it! A simple and effective total leg workout that you can do anywhere. If you want more workouts like these or if you want to know how you can increase the intensity why not think about chatting to one of our professional personal trainers. Learn more here. 

Watch the full workout below!