Shorts season is officially here and these 4 moves are going to get your legs in prime condition. They’ll sculpt, tone, and strengthen lean and limber legs!

Your legs do a lot! They jump, run, squat, and play, so take a moment to give them some extra attention with this quick, easy, and effective workout. This is just one of many, so stay tuned for more workouts like this. 

Exercise #1 for Lean and Limber Legs: Cossack Squats

Cossack squats (shown above) are a great way to combine hip mobility and strength into one exercise! Begin from a stand with your feet straddled apart wider than your hips. Now, without hunching forward, squat down to one side (cover photo) while keeping your opposite leg straight.

See if you can pause briefly in your lowest position before standing all the way back up. If you’re not quite as low as the image yet, don’t worry! The GB Online Courses are designed to stretch and strengthen your hips.

Switch sides now, and repeat for 10 total repetitions (5 squats per side).

Frog

This movement drill (video below) is a great way to warm up your entire lower body and challenge your squat mobility. Squat down as low as you can while still keeping your heels down on the floor. Now, place your hands down in front of you, push through the floor, and hop your feet forward. Support yourself with your hands momentarily as your feet land next to your hands.

Good! Now move your hands forward slightly and do 20 frog leaps! This will be a great way to stretch out and get your blood pumping for the next few moves!

Straddle Hold

Ready to challenge your glutes like never before? Let’s do it. Lay on your stomach with your legs straddled as wide as you can get them. Extend your legs completely by engaging your thigh muscles. You’ll want to completely straighten your knees and point your toes. Next, keeping your legs engaged, lift them as high as you can, bringing your knees off of the floor!

Maintain your best straddle and hold your legs up high for 30 seconds!

Calf Raises

To finish the workout we’re going to target your calves. Prepare to feel the burn with standing calf raises! Begin by standing with feet together and legs completely straight. During calf raises, it is important to keep tension throughout your body, so squeeze your core, glutes, and thighs before beginning your calf raises. As you press up tall onto your toes, be sure your feet don’t roll outward.

Your goal is 30 seconds of calf raises without taking a rest.

These exercises are just a sample of how exciting and practical Gymnastic Strength Training workouts are. Explore more GymnasticBodies lower body strength in our online courses to continue toning, mobilizing, and strengthening your legs!