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You are here: Home / Physical Kitchness / Summer Bikini Workout Series: Part 3 – Lower Body

Summer Bikini Workout Series: Part 3 – Lower Body

4 May

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!

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The third installment of this summer bikini workout series. Target your thighs and booty with this lower body workout you can do anywhere!

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

Summer Bikini Workout Series Part 3 - Lower Body. One leg lunge squats

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

Summer Bikini Workout Series Part 3 - Lower Body. Two station static squats

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

Summer Bikini Workout Series Part 3 - Lower Body. 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 PulsesSummer Bikini Workout Series Part 3 - Lower Body. 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

Summer Bikini Workout Series Part 3 - Lower Body. 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

Summer Bikini Workout Series Part 3 - Lower Body. Squat side 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!

Disclaimer: Please note that there may be some affiliate links on this page and I will earn a small commission if you purchase through those links. However, all opinions are my own. Thank you for your support.

The BEST lower body workout to get toned legs and a great booty for bikini season! This is the third installment of the summer bikini workout series
Chrissa
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30 Comments Filed Under: Physical Kitchness, Workouts Tagged With: legs[heart_this]

About Chrissa

I'm Chrissa - a lover of cooking, hater of spiders, fitness enthusiast, red lipstick wearer, mom and wife. Here you will find healthy recipes the family will love, step-by-step workout tutorials, meal planning guides and wellness tips.

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Comments

  1. Rebecca @ Strength and Sunshine says

    May 4, 2016 at 5:25 am

    I’m a leg lover! I’d be happy just doing lower body all the time 😉

    Reply
    • Chrissa says

      May 4, 2016 at 10:53 am

      You are amazing and crazy. Legs are so tough for me some days!

      Reply
  2. Heather @ Polyglot Jot says

    May 4, 2016 at 5:43 am

    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!

    Reply
    • Chrissa says

      May 4, 2016 at 10:46 am

      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!

      Reply
  3. Kat says

    May 4, 2016 at 6:25 am

    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!

    Reply
    • Chrissa says

      May 4, 2016 at 10:44 am

      HAHA no no you won’t! You have a strong core so you’ll totally nail the balancing thing. You got this Kat!

      Reply
  4. Cara says

    May 4, 2016 at 9:24 am

    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 🙂

    Reply
    • Chrissa says

      May 4, 2016 at 10:42 am

      That one is KILLER!!! You’ll love it Cara!

      Reply
  5. Jessica Bradshaw says

    May 4, 2016 at 10:17 am

    Get it girl!! Great moves!! Thanks for sharing another awesome set in the series. 🙂

    Reply
    • Chrissa says

      May 4, 2016 at 10:41 am

      Of course Jessica! Glad this is useful for you!

      Reply
  6. Ashley says

    May 4, 2016 at 12:19 pm

    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!

    Reply
    • Chrissa says

      May 5, 2016 at 7:54 pm

      Oh I’m so so so happy to hear this Ashley! Thanks for stopping by and checking out the series!

      Reply
  7. Joanna says

    May 4, 2016 at 12:33 pm

    Leg day is one of my favorites! I think I am strangely addicted to curtsy lunges… haha

    Reply
    • Chrissa says

      May 5, 2016 at 7:53 pm

      They’re just so pretty and womanly 😉

      Reply
  8. Emily says

    May 4, 2016 at 1:40 pm

    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!

    Reply
    • Chrissa says

      May 5, 2016 at 7:53 pm

      Hey, glad I could help! I think doing these asap is a GREAT idea Emily!

      Reply
  9. Greta says

    May 5, 2016 at 7:48 am

    I’ve been looking for something like this. Looks like a killer workout!

    Greta | http://www.gretahollar.com

    Reply
    • Chrissa says

      May 5, 2016 at 7:31 pm

      Glad you found it Greta!

      Reply
  10. Beverley @ Born to Sweat says

    May 5, 2016 at 8:27 am

    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!!

    Reply
    • Chrissa says

      May 5, 2016 at 7:31 pm

      Ha no they wouldn’t! You are a freak of nature so bust those out sister!

      Reply
  11. Megan Gonzalez says

    May 5, 2016 at 9:11 am

    Those are great pics and great ideas! I am so not ready for bikini season yet. I need to get back in shape!

    Reply
    • Chrissa says

      May 5, 2016 at 7:29 pm

      Thanks Megan! Hope these workouts help you get ready for summer!

      Reply
  12. Shann Eva says

    May 5, 2016 at 12:04 pm

    Those balance leg pulses look super challenging. How fun that your sister demonstrated everything. She looks great! Can’t wait to try this one!

    Reply
    • Chrissa says

      May 5, 2016 at 7:26 pm

      She’s pretty much awesome. Those balance leg pulses are also awesome (super effective)!

      Reply
  13. Jess @hellotofit says

    May 6, 2016 at 9:13 am

    WOW you and your sister look alike!! I did a double-take, hehehe. Great exercises, Chrissa! XO

    Reply
    • Chrissa says

      May 7, 2016 at 7:37 am

      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?! 😉

      Reply
  14. chloe | boxwood avenue says

    May 6, 2016 at 11:56 pm

    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”) 🙂

    Reply
    • Chrissa says

      May 7, 2016 at 7:28 am

      HA I love that!! Carrie has a-mazzzzzzing legs so that title is definitely motivating. Thanks so much Chloe!

      Reply
  15. Rebecca West says

    May 10, 2016 at 4:42 pm

    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!

    Reply
    • Chrissa says

      May 10, 2016 at 8:15 pm

      EXACTLY! I’m all about the at-home workouts for mommies. So glad this is helpful for you Rebecca!

      Reply

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Oh, hi there!

Hey busy moms! Feeling a 'lil overwhelmed sometimes? I hear ya. But don't worry - I've got lots of healthy (EASY) recipes and at-home workouts to simplify your life and keep you on track. All with a little mom humor mixed in. Interested to know more? Click here >> Read More…


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