15min2Fit - Quick Legs

Introducing 15 Minutes to Fit!

Staying active is a challenge for busy people. Long days at the office, business travel, and family obligations can throw anyone off. 15min2Fit workouts are designed for you to do anywhere with little to no equipment. Only have five minutes? Perform only one set of the workout below, or two sets for a 10 minute workout. Some exercise is always better than nothing.

Always consult your physician and read the medical disclaimer at the bottom of this post BEFORE starting this workout. Take your time and maintain solid form throughout each exercise. Ready to go? Let's get started!

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QUICK LEGS

Bent Leg Kickback (Quadruped Hip Extension) - 30 reps
Set the knees hip-width apart and hands directly below the shoulders. Engage your core muscles while keeping the hip and spine neutral. Squeeze your glutes (butt) and lift the right leg, keeping the knee bent. Keep the foot flexed and press the foot towards the ceiling. Do not turn the hip to press the leg higher.
Knee problems? Set a foam pad or folded towel under the knee.
Wrist problems? Perform the exercise from your elbows.
Challenge: Place a dumbbell in the back in the knee.

Fire Hydrant - 25 reps
Set the knees hip-width apart and hands directly below the shoulders. Engage your core muscles while keeping the hip and spine neutral. Squeeze your glutes (butt) and lift the right leg to the side, keeping the knee bent. Do not turn the hip to push the leg higher, a roughly 45 degree angle is perfect.
Knee Pain? Set a foam pad or folded towel under the knee.
Wrist Pain? Perform the exercise from your elbows.
Challenge: Add three pulses (mini reps) at the top of the movement.

Bridge - 20 reps
Lying down, set the knees hip-width apart. Engage your core muscles and focus on keeping the lower back as flat on the ground as possible. Squeeze your glutes (butt) and lift hips to the ceiling, holding for one second at the top. The knees should be roughly above the ankles at the top of the bridge. Do not arch the lower back to push the hips higher, stop when the glutes are fully engaged.
Challenge: Hold for a 3 second count at the top or hold a dumbbell on the hips.

Single Leg Bridge - 10-20 reps
Lying down, set your knees hip-width apart. Engage your core muscles and focus on keeping the lower back as flat on the ground as possible. Squeeze your glutes (butt) and one foot off of the ground while pressing the hips to the ceiling. Hold for one second at the top. The knees should be roughly above the ankles at the top of the bridge and hips should be square. Do not arch the lower back to get the hips higher.
Knee or Lower Back Pain? Stick to regular bridges with both legs.
Challenge: Hold for a 3 second count at the top or hold a dumbbell on the hips.

Quadriceps Lean - 10-20 reps
Kneel with knees hip width apart. Keeping the glutes squeezed and arms crossed, lean backwards as far as comfortable. Engage the quadriceps (front of the legs) to put yourself back upright. Do not let the lower back arch.
Knee Pain? Avoid this exercise and supplement with another exercise above.
Challenge: lean a bit further back and hold for 3 seconds.

Print This Workout!

Workout Summary

3-4 sets in 15 minutes
Bent Leg Kickback - 30 reps
Fire Hydrant - 25 reps
Bridge - 20 reps
Single Leg Bridge - 10-20 reps
Quadriceps Lean - 10-20 reps

Medical Disclaimer
Always consult your physician before beginning any exercise program. This site offers health, fitness and nutritional information and is designed for educational purposes only. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. If you experience any pain or difficulty with these exercises, stop and consult your healthcare provider. Do not disregard, avoid or delay obtaining medical or health related advice from your health-care professional because of something you may have read on this site. The use of any information provided on this site is solely at your own risk.