You can’t have a summer workout series without focusing on the ‘stems’. After all, legs are always shown off in summertime months! And nothing goes better with a bikini that strong and lean legs. So today’s summer bikini workout series: part 3 – lower body will focus on getting your bottom half in tip-top shape!
Although not required, using a set of hand weights for this workout will help you get the maximum benefit of each move. Be sure to keep your core engaged to maintain your balance with all those glorious squats and lifts. My sis does a great job of showing all these moves below!
One Leg Lunge Squat
Start with your right foot planted, left leg extended off the ground and behind your body, weights at your sides. Bend your right knee to execute a one-leg lunge squat, all while keeping your left leg off the ground. Extend your right leg back to standing and repeat. Do 12 reps on the right leg, then 12 on the left.
Two Station Static Squat
Start with your feet shoulder-width apart, weights at your sides. Bend your knees to execute a low squat, making sure your knees aren’t shooting past your toes. If you can, try to get the weights touching, or close to touching the ground. Extend your knees slightly, lifting you body to a halfway squat. Bend the knees again for the low squat, then extend your legs to standing position. Do this for 12 repetitions.
Curtsy Squat
Stand with your feet shoulder-width apart, weights at your sides. Step your right leg directly in front of your left, keeping your left foot planted the entire time. Bend your knees to execute a curtsy squat. Alternate legs and do 12 repetitions.
Balance Leg Pulses
Stand with you feet close together, weights lifted in front of your chest. Lift your heels off the ground and stand on the balls of your feet, then slowly bend your knees. Once you’ve got your balance, lower your body a few inches closer to the ground, then back to previous position. Do 12 slow pulses, keeping your balance on the balls of your feet the entire time.
Weighted Leg Extensions
Stand with your feet shoulder width apart, then lift your left leg so your knee is directly in front of your hip and bend at a 90 degree angle, keeping your foot flexed. Rest both weights on the top of your thigh, then keeping your knee stationary, extend your leg out. Bring your foot back to the 90 degree angle and repeat 12 times on the left, then 12 times on the right.
Side Squat Taps
Stand with your left foot directly under your hip, right foot extended out to the side and weights at your sides. Gently lift your right leg off the ground and tap it behind your body, at a slight diagonal. Tap it back out to the side and repeat 12 times with the right foot, then 12 times with the left.
Nothing beats working strong leg muscles and making them BURN! Have you tried the previous summer bikini workouts series exercises? Be sure to check out the total body tone and cardio blast after competing this summer bikini workout series: part 3 – lower body for more at-home workouts to get you in shape for summer!
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I’m a leg lover! I’d be happy just doing lower body all the time 😉
You are amazing and crazy. Legs are so tough for me some days!
I hate…love to hate…leg workouts. I always feel great after but boy is it a struggle during. I love upper body strength training though. This looks killer!
I know, I so know! I feel like upper body is so much easier than lower! Why is that?! But this one is a goodie – promise!
ummmm I am FAIRLY certain I would fall on my face during those balance ones. That is one area that I am really trying to work on, though I don’t give myself much credit. Sometimes I doubt myself, then I try the move and I can totally do it!
HAHA no no you won’t! You have a strong core so you’ll totally nail the balancing thing. You got this Kat!
Ooo some of these I’ve never tried before and they look awesome! The one leg lunge squat intrigues me! I can’t wait to try these tonight! Thanks 🙂
That one is KILLER!!! You’ll love it Cara!
Get it girl!! Great moves!! Thanks for sharing another awesome set in the series. 🙂
Of course Jessica! Glad this is useful for you!
These look like great workouts! I desperately need a change in my routine and this series has been amazing at giving me some ideas 🙂 Thanks for sharing!
Oh I’m so so so happy to hear this Ashley! Thanks for stopping by and checking out the series!
Leg day is one of my favorites! I think I am strangely addicted to curtsy lunges… haha
They’re just so pretty and womanly 😉
I used to absolutely hate weights workouts, but now I love doing leg and arm workouts. Today is actually a weights workout day. Maybe I can try some of these moves!
Hey, glad I could help! I think doing these asap is a GREAT idea Emily!
I’ve been looking for something like this. Looks like a killer workout!
Greta | http://www.gretahollar.com
Glad you found it Greta!
omg those weighted leg extensions would kill me. i think my hip flexors and quads are just sooo weak in that sense. love the one legged squats though!!
Ha no they wouldn’t! You are a freak of nature so bust those out sister!
Those are great pics and great ideas! I am so not ready for bikini season yet. I need to get back in shape!
Thanks Megan! Hope these workouts help you get ready for summer!
Those balance leg pulses look super challenging. How fun that your sister demonstrated everything. She looks great! Can’t wait to try this one!
She’s pretty much awesome. Those balance leg pulses are also awesome (super effective)!
WOW you and your sister look alike!! I did a double-take, hehehe. Great exercises, Chrissa! XO
Ha thanks Jess. We get that often! Even though we are ELEVEN years apart! I still look as young as she does though….right? RIGHT?! 😉
These are all so great! As a HS coach, I love implementing new moves into conditioning – will be adding some of these! My girls already love the curtsy squat (although I call them “Carrie Underwoods”) 🙂
HA I love that!! Carrie has a-mazzzzzzing legs so that title is definitely motivating. Thanks so much Chloe!
The photos you added to your post are great because now I know how to do the workout! This is something I can do right here at home with the kiddos. Thanks for joining us at the #welcomehomewednesdays link up!
EXACTLY! I’m all about the at-home workouts for mommies. So glad this is helpful for you Rebecca!