Skip to content
Fitness & Workouts
✓Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

13 Secrets for Building Powerful Legs

Develop the powerful and good looking legs.

Dillan Foss, atc
By Dillan Foss, atcMay 11, 2024
Dillan Foss, atc
Dillan Foss is a Board Certified and Licensed Athletic Trainer, and the founder of Limitless Theory.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
Fitness woman doing lunges exercises for leg muscle training
Shutterstock
Dillan Foss, atc
By Dillan Foss, atcMay 11, 2024
Dillan Foss, atc
Dillan Foss is a Board Certified and Licensed Athletic Trainer, and the founder of Limitless Theory.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
Fitness & Workouts

Let's talk about the powerhouse we often overlook: our leg muscles. (As a a nationally board-certified and licensed athletic trainer who decided to apply my sports medicine skill set to the general public, I have been in the fitness industry for over 10 years, so know a thing or two about this.) Those leg muscles aren't just for show—they're essential for lifting, carrying, and keeping up with our little ones. Plus, here's a bonus: the bigger the muscles, the more calories and fat we burn. And let's not forget that working out the legs also means a natural testosterone boost. Plus, who wouldn't want to alleviate that annoying low back pain? So, let's discuss how to make sure our legs are getting the attention they deserve!

1. Your Leg Muscles are Among the Most Powerful in Your Body

Woman,Doing,Fitness,Training,On,A,Leg,Extension,Push,Machine,gym,fitness,workoutShutterstock

When we discuss building powerful legs, it’s essential to understand the concept of power itself. Power is the ability to create force at a fast rate, which can be calculated as force multiplied by acceleration. To achieve this, it's important to train like an athlete, focusing on a comprehensive approach that involves various muscle groups and movements. The lower body alone consists of 15-20 major muscles, and when considering the feet and ankles, this count rises to around 40.

I always encourage my clients to learn the anatomy of their body. Once you understand the complexity of our muscular system, how it interacts with the joints and skeletal system, it becomes much easier to manipulate and grow those muscles in a desirable manner. A very easy example is the “calves” muscle group. Most people are entirely unaware that your calves actually have three muscles, the gastrocnemius is the most superficial, invisible muscle, the soleus, which is a deeper and flatter muscle that is isolated by having your knees bent and the plantaría which is very small and deep, as well. Therefore, if you only train the calves with your legs, straight or only with your knees bent in a seated position, then you are neglecting the other major calf muscle, and therefore, probably putting yourself at risk for tearing your Achilles tendon which connects both of those muscles to your calcaneus foot bone.

Related: 10 Ways to Eat for Abs

2. Know the Key Muscle Groups in Your Legs

Cooldown,Stretching,Legs,,Run,running,joggingShutterstock

The key muscle groups and movements involved in building powerful leg muscles include ankle plantarflexion (involving the calves), ankle dorsiflexion (Tibialis anterior), knee extension (quadriceps), knee flexion (hamstrings), hip flexion (hip flexors and quadriceps), hip extension (glutes and hamstrings), hip adduction (adductor group and hip flexors), and hip abduction (glutes and deep abductor group). To effectively target these muscle groups, it's recommended to aim for 20-25 sets per muscle group per week, incorporating compound exercises like squats, deadlifts, and lunges but also more isolated movements for the adductor and abductor groups, hip and knee extensors and flexors, as well as various forms of calf raises, like mentioned above.

3. Move Like an Athlete

,Girl,Jumping,,,Boxes,,Cross-training,Gym, box, jumpsShutterstock

In addition to a comprehensive strength training regimen, it's crucial to integrate locomotive and athletic movements into your workout routine. This is where we move and feel like an athlete! Where the rubber meets the road, expressing that strength at a fast rate. This includes exercises such as walking lunges, sprints, skater hops, step ups, split squat jumps, box jumps, depth jumps, squat jumps, sled pushes, sled pulls, resisted running, and shuffling. When considering rep ranges, it's advisable to focus on 4-6 reps for power movements and 6-12 reps for general strength and hypertrophy movements.

The last two analogies I like to make people aware of are when we usually get hurt.

  1. When we land. Athlete’s always get hurt when they are landing, not jumping and when they are planting a foot to change direction. The problem with both scenarios is the gas being stronger than the brakes. Train your brakes!
  2. When we over stretch a muscle or ligament and it can no longer manage the tension at that length. The biggest example, like I mentioned before, is the Achilles tendon. It gets outstretched, and the muscle is not strong enough in the awakened position and it tears. Train your muscles intelligently at their most vulnerable positions.

Related: How I Shed 99 Pounds Naturally With These 4 Changes

4. 13 Secrets to Building Powerful Leg Muscles

Fitness,,,Lunges,Exercises,For,Leg,Muscle,Workout,Training,Shutterstock

  1. Train like an athlete to develop strength, power and speed.
  2. Consistency! Build a foundation of strength to support muscle development
  3. Target all major leg muscle groups through a variety of exercises and balance them out in your phases of training
  4. Workout lower body 2x per week and aim for 15-20 sets per muscle group per week for optimal development
  5. Day 1: One major lift (squat or deadlift) and accessory machine or band and cable isolations into
  6. Day 2: The other major lift integrated with locomotive and athletic movements to enhance coordination and performance
  7. Focus on a rep range of 4-6 for power movements and 6-12 for general strength and hypertrophy movements.
  8. Devote time and energy to appropriate recovery to aid muscle growth and repair (sleep, ice baths, saunas, compression boots, etc.)
  9. Reduce inflammation and muscle soreness through soft tissue work using a foam roller and/or a professional bodywork specialist, like myself.
  10. Consume roughly 1g of protein per pound of your ideal body weight and avoid processed and inflammatory foods to support muscle recovery and growth.
  11. Be mindful of overtraining and avoid doing excessive power exercises, focusing on balanced training across all muscle groups and movements.
  12. Apply progressive overload gradually to support muscle growth, and avoid plateaus.
  13. Make it fun and get comfortable being uncomfortable.

Related: Top 10 Muscle-Driven States in America

5. Avoid These Common Mistakes

Dillan Foss, ATCDillan Foss, ATC

To achieve powerful leg muscles, it's important to avoid common mistakes that may hinder progress. This includes focusing solely on speed without addressing other aspects of power, being mindful of the impact of repetitive movements on joints, training across all planes of motion, and avoiding applying progressive overload too rapidly, which can lead to injury.

By incorporating these 13 secrets into your leg muscle-building journey, you can develop strength, power, and agility, ultimately achieving the powerful and good looking legs you desire.

Dillan Foss is a Board Certified and Licensed Athletic Trainer, and the founder of Limitless Theory, a wellness concierge business rooted in the integrative benefits of sports medicine and dietary and lifestyle interventions.

proteinworkout routineswalking

More For You

Fitness & Workouts

13 Secrets for Building Powerful Legs

Fitness woman doing lunges exercises for leg muscle training
Shutterstock
Dillan Foss, atc
By Dillan Foss, atcMay 11, 2024
Dillan Foss, atc
Dillan Foss is a Board Certified and Licensed Athletic Trainer, and the founder of Limitless Theory.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
✓Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

Let's talk about the powerhouse we often overlook: our leg muscles. (As a a nationally board-certified and licensed athletic trainer who decided to apply my sports medicine skill set to the general public, I have been in the fitness industry for over 10 years, so know a thing or two about this.) Those leg muscles aren't just for show—they're essential for lifting, carrying, and keeping up with our little ones. Plus, here's a bonus: the bigger the muscles, the more calories and fat we burn. And let's not forget that working out the legs also means a natural testosterone boost. Plus, who wouldn't want to alleviate that annoying low back pain? So, let's discuss how to make sure our legs are getting the attention they deserve!

1. Your Leg Muscles are Among the Most Powerful in Your Body

Woman,Doing,Fitness,Training,On,A,Leg,Extension,Push,Machine,gym,fitness,workoutShutterstock

When we discuss building powerful legs, it’s essential to understand the concept of power itself. Power is the ability to create force at a fast rate, which can be calculated as force multiplied by acceleration. To achieve this, it's important to train like an athlete, focusing on a comprehensive approach that involves various muscle groups and movements. The lower body alone consists of 15-20 major muscles, and when considering the feet and ankles, this count rises to around 40.

I always encourage my clients to learn the anatomy of their body. Once you understand the complexity of our muscular system, how it interacts with the joints and skeletal system, it becomes much easier to manipulate and grow those muscles in a desirable manner. A very easy example is the “calves” muscle group. Most people are entirely unaware that your calves actually have three muscles, the gastrocnemius is the most superficial, invisible muscle, the soleus, which is a deeper and flatter muscle that is isolated by having your knees bent and the plantaría which is very small and deep, as well. Therefore, if you only train the calves with your legs, straight or only with your knees bent in a seated position, then you are neglecting the other major calf muscle, and therefore, probably putting yourself at risk for tearing your Achilles tendon which connects both of those muscles to your calcaneus foot bone.

Related: 10 Ways to Eat for Abs

2. Know the Key Muscle Groups in Your Legs

Cooldown,Stretching,Legs,,Run,running,joggingShutterstock

The key muscle groups and movements involved in building powerful leg muscles include ankle plantarflexion (involving the calves), ankle dorsiflexion (Tibialis anterior), knee extension (quadriceps), knee flexion (hamstrings), hip flexion (hip flexors and quadriceps), hip extension (glutes and hamstrings), hip adduction (adductor group and hip flexors), and hip abduction (glutes and deep abductor group). To effectively target these muscle groups, it's recommended to aim for 20-25 sets per muscle group per week, incorporating compound exercises like squats, deadlifts, and lunges but also more isolated movements for the adductor and abductor groups, hip and knee extensors and flexors, as well as various forms of calf raises, like mentioned above.

3. Move Like an Athlete

,Girl,Jumping,,,Boxes,,Cross-training,Gym, box, jumpsShutterstock

In addition to a comprehensive strength training regimen, it's crucial to integrate locomotive and athletic movements into your workout routine. This is where we move and feel like an athlete! Where the rubber meets the road, expressing that strength at a fast rate. This includes exercises such as walking lunges, sprints, skater hops, step ups, split squat jumps, box jumps, depth jumps, squat jumps, sled pushes, sled pulls, resisted running, and shuffling. When considering rep ranges, it's advisable to focus on 4-6 reps for power movements and 6-12 reps for general strength and hypertrophy movements.

The last two analogies I like to make people aware of are when we usually get hurt.

  1. When we land. Athlete’s always get hurt when they are landing, not jumping and when they are planting a foot to change direction. The problem with both scenarios is the gas being stronger than the brakes. Train your brakes!
  2. When we over stretch a muscle or ligament and it can no longer manage the tension at that length. The biggest example, like I mentioned before, is the Achilles tendon. It gets outstretched, and the muscle is not strong enough in the awakened position and it tears. Train your muscles intelligently at their most vulnerable positions.

Related: How I Shed 99 Pounds Naturally With These 4 Changes

4. 13 Secrets to Building Powerful Leg Muscles

Fitness,,,Lunges,Exercises,For,Leg,Muscle,Workout,Training,Shutterstock

  1. Train like an athlete to develop strength, power and speed.
  2. Consistency! Build a foundation of strength to support muscle development
  3. Target all major leg muscle groups through a variety of exercises and balance them out in your phases of training
  4. Workout lower body 2x per week and aim for 15-20 sets per muscle group per week for optimal development
  5. Day 1: One major lift (squat or deadlift) and accessory machine or band and cable isolations into
  6. Day 2: The other major lift integrated with locomotive and athletic movements to enhance coordination and performance
  7. Focus on a rep range of 4-6 for power movements and 6-12 for general strength and hypertrophy movements.
  8. Devote time and energy to appropriate recovery to aid muscle growth and repair (sleep, ice baths, saunas, compression boots, etc.)
  9. Reduce inflammation and muscle soreness through soft tissue work using a foam roller and/or a professional bodywork specialist, like myself.
  10. Consume roughly 1g of protein per pound of your ideal body weight and avoid processed and inflammatory foods to support muscle recovery and growth.
  11. Be mindful of overtraining and avoid doing excessive power exercises, focusing on balanced training across all muscle groups and movements.
  12. Apply progressive overload gradually to support muscle growth, and avoid plateaus.
  13. Make it fun and get comfortable being uncomfortable.

Related: Top 10 Muscle-Driven States in America

5. Avoid These Common Mistakes

Dillan Foss, ATCDillan Foss, ATC

To achieve powerful leg muscles, it's important to avoid common mistakes that may hinder progress. This includes focusing solely on speed without addressing other aspects of power, being mindful of the impact of repetitive movements on joints, training across all planes of motion, and avoiding applying progressive overload too rapidly, which can lead to injury.

By incorporating these 13 secrets into your leg muscle-building journey, you can develop strength, power, and agility, ultimately achieving the powerful and good looking legs you desire.

Dillan Foss is a Board Certified and Licensed Athletic Trainer, and the founder of Limitless Theory, a wellness concierge business rooted in the integrative benefits of sports medicine and dietary and lifestyle interventions.

Fitness & Workouts

Top 11 Exercises for Leaner, Stronger, Firmer Legs

Fitness woman doing lunges exercises for leg muscle workout training in gym.
Shutterstock
Araceli De leon, m.s.
By Araceli De leon, m.s.May 28, 2024
Araceli De leon, m.s.
ACE Certified Health Coach and Certified Personal Trainer
Araceli De Leon, M.S. is an ACE Certified Health Coach and Certified Personal Trainer.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
✓Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

As an ACE-certified trainer, I know how to get you leaner, stronger, firmer legs. The following exercises are chosen with a holistic approach to lower body training keeping strength, mobility, flexibility, and balance in mind. By improving mobility of the legs and hips, the exerciser can safely and effectively improve leg gains and strength, all while minimizing risk of injury. However, every exercise below is a strength-based leg movement. I’ve listed the exercises from simplest to complex, and the exercises with a link take you to the ACE Exercise Library and some include a demo or more detail to perform the exercise.

1. Squats

Full length of muscular man in sportswear doing squats during intense training at modern sports center with fitness equipment for workoutShutterstock

Squats- When performed with proper form, squats can be added to any fitness level routine. We perform this basic movement when we get up from a chair or couch. Therefore, how we train should also mimic how we move in our daily lives. Squats help support a strong core, glutes, hamstrings and quads. Squats can be performed assisted with a chair or bench and with or without weights. Feet are traditionally feet width apart or more with toes slightly point out so knees can effectively track as you come down to 90-degree bend or more in the knees, brace the core, and exhale as you rise back up to standing. The feet should always remain on the floor, as common incorrect movement is lifting of the heels, caving of the knees, rounding of the upper back or not going “deep” enough into the movement.

Related: 12 Best Foods For Women to Build Muscle

2. Lunges

Fitness man doing lunges leg exercise lunge exercising legs. Male fitness model doing alternating bodyweight Lunge workout training glutes, hamstrings and quadriceps.Shutterstock

Lunges primarily target the quadriceps, hamstrings, glutes, and calves. Additionally, they engage the core muscles for stability and balance. (a, b and c are in order of simplest to complex)

  1. In place- Starting with the feet hip-width apart, take a step forward with one leg, making sure to maintain a comfortable distance between your feet. Lower your body towards the ground by bending both knees simultaneously, bend the knees to a 90-degree angle, with the front knee directly above your ankle and the back knee hovering just above the ground. Push through the heel of your front foot to return to the starting position. Repeat for the desired amount of reps and then switch legs.
  2. Alternating Reverse lunges- With the feet about hip-width apart, slowly step backwards with one leg. After the back foot hits the ground slowly lower the back knee towards the floor and bend the front knee to a 90-degree bend. To come up, press the front foot into the ground, being to rise and bring the back leg forward to return to standing. Perform the exercise on the other leg, and alternate sides with each repetition.
  3. Walking lunges (or forward lunge if space is limited)- Great for balance, glute and core activation. Place feet hip-width apart and step forward with one leg. Lower the back knee almost to the floor without touching the ground. From the bottom of the movement push the front foot into the floor, brace the core and bring the back leg up and walk it forward. Perform walking lunges to the desired distance or repetitions.

3. Lateral Lunge

Woman doing walking lunges outdoors overlooking the river. Fitness, sport and healthy lifestyle concept.Shutterstock

Lateral lunge- A lateral lunge involves a side-to-side movement that targets different muscles than traditional forward lunges such as inner and outer thigh muscles. Lateral lunges also support healthy hip mobility and flexibility. The lateral lunge mimics lateral movements that are common in daily activities, making it a functional exercise for real-life scenarios. o perform a lateral lunge, start by standing with your feet shoulder-width apart. Take a step to the side with one leg, shifting your body weight to that side. As you step, bend the knee of the lunging leg and push your hips back, keeping the opposite leg straight. Lower your body toward the bent knee, aiming for the thigh to be parallel to the ground. Push through the heel of the lunging leg to return to the starting position, bringing your feet back together.

Related: I Lost 100 Pounds Eating the Foods in My New Cookbook

4. Romanian Deadlift

Barbell deadlift hands, strong fitness and power of black woman, athlete and bodybuilder in gym, sports workout and exercise. Closeup floor start, healthy muscle training and heavy challenge liftingShutterstock

Romanian Deadlift- The Romanian Deadlift is a compound exercise that primarily targets the hamstrings, glutes, and lower back. Holding a barbell or dumbbells in front of your thighs, begin by standing with your feet hip-width apart and a slight bend in your knees. Slowly hinge at the hips, pushing your glutes back rather than down, while maintaining a straight back, allowing the weights to lower towards the ground. Keep the bar or dumbbells close to your legs and then return to the starting position by extending your hips and straightening your back. This exercise helps improve hip hinge mechanics, strengthens the posterior chain, and enhances overall lower body and core stability. It is imperative that proper form is maintain, a common mistake is to round and the shoulders and not engage the shoulder blades or lat muscles.

5. Hamstring Curl

Female Athlete Exercising at Lying Leg Curl Bench in The GymShutterstock

Hamstring curl- This is an isolation exercise that specifically targets the hamstrings. Typically performed using a machine, lie face down and secure your ankles under a pad. From a fully extended position, curl your legs towards your glutes by bending at the knee. Control the movement and return your legs to the starting position. Hamstring curls strengthen the muscles at the back of the thighs, aiding in knee flexion and overall leg stability. These can also be performed standing with cables.

6. Leg Adduction

Adduction or abductor machine - Attractive girl exercising her thighs in the gymShutterstock

Leg adduction- Is an exercise that focuses on bringing the legs together against resistance, primarily targeting the muscles of the inner thigh. Many times, inner thigh muscles are not properly trained or trained less frequently than their larger counterparts, the thighs or glutes. This movement can be performed using a dedicated leg adduction machine at the gym. Sit on the machine, adjust the settings, and bring your legs together against the resistance provided by the machine. Leg adduction exercises contribute to improved inner thigh strength and can be beneficial for overall lower body muscular balance. It is important to maintain proper core bracing and engagement to properly activate the inner thighs rather than hurt the low back.

Related: 14 Ways to Get Back in Shape

7. Bulgarian Split Squat

Portrait Of Athletic Black Man Making Bulgarian Split Squat Exercise At Gym, Motivated Young African American Male Training On Leg Muscles At Modern Sport Club, Enjoying Bodybuilding, Side ViewShutterstock

This a single-leg exercise that targets the quadriceps, hamstrings, and glutes. Using a bench of elevated surface, place one foot on the bench, the other foot is in alignment (knees above toes), if weighted- keep the weight at the sides or near the chest, engage the core, bend your front knee until 90 degrees or until your back knee is a couple inches from the ground. Inhale on the way down, exhale on the way up- squeeze the back upper glute and front thigh on the way up before repeating. This exercise can be performed with or without weights such dumbbells or kettlebells and supports a strong core, balance and proper muscle development of the legs.

8. Step-Ups

fitness, sport, training, aerobics and people concept - close up of people working out with steppers in gym from backShutterstock

Step-ups- Primarily targets the quadriceps, hamstrings, and glutes. Stand in front of a sturdy platform or bench, step onto it with one foot, and then bring the opposite leg up. Step back down and alternate legs. This exercise helps improve lower body strength, stability, and can be easily modified by adjusting the height of the platform. Step-ups can be performed with or without weights and improve core strength and balance.

9. Box Jumps

Young dedicated serious active strong fit sweaty muscular man with big muscles doing box jump workout in the gym as hardcore cross training real people motivation sport exerciseShutterstock

Box jumps - Box jumps enhance lower body power and strength. Box jumps involve jumping onto a box or platform. Box jumps engage quadriceps, hamstrings, and glutes, improving athletic performance, agility, and cardiovascular fitness. When performing box jumps, ensure a stable landing on the box to minimize impact on the joints. With feet hip-width, hinge at your hips, bend your knees, and explosively jump onto the box. Land with both feet on the box, ensuring a stable and controlled landing, then step back down.

10. Jump Squats

Young caucasian woman in sportswear doing plyometric exercises on pier. Fitness workout outdoorsShutterstock

Jump squats- Jump squats involve explosive jumps during a squatting motion. Start in a squat position, then explosively jump upward while extending your arms. Land softly and immediately go into the next jump squat. This plyometric exercise targets the lower body muscles, improves power, and enhances overall athletic performance.

11. Single Leg Deadlift

Athletic woman doing a single leg deadlift using a dumbbell weight assisted by a male personal trainer in a gym in a health and fitness conceptShutterstock

This unilateral exercise targets the hamstrings, glutes, and core. Stand on one leg while hinging at the hips, lowering your torso toward the ground while lifting the opposite leg behind you for balance. Return to the starting position and repeat on the same leg. Single-leg deadlifts help improve stability and balance and isolate the posterior chain muscles, contributing to overall lower body strength and flexibility.

Fitness & Workouts

9 Tips to Build Muscle Fast Experts Swear By

Zach_Rana9
Copyright zachrana1/Instagram
Alek Korab
By Alek KorabOct 16, 2024
Alek Korab
Editor
Alek Korab is Founding Editor of Body Network
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Feeling stuck in your muscle-building journey? You're not alone. Many busy professionals struggle to find effective ways to pack on muscle while juggling demanding careers. That's where Zach Rana, a fitness coach with a background in biochemistry, comes in. Having transitioned from long workdays to a career in health and fitness, Zach understands the challenges faced by time-strapped individuals. In this article, he shares his top five tips to help you build muscle quickly and efficiently, complemented by insights from other fitness experts.

Fuel Your Muscles with Protein

Zach emphasizes the importance of protein consumption for muscle growth. "Eat 0.8 to one gram of protein per pound of body weight," he advises in his post. For instance, if you weigh 180 pounds, aim for 180 grams of protein daily. While this may seem daunting at first, Zach assures that with practice and the right systems in place, it becomes second nature.

"At this point, I don't even really think about my protein intake because I have so many protein snacks around," he explains. "Every single one of my meals has 30 to 50 grams of protein, and so I hit my goal pretty easily without even trying at this point. Once you have those systems in place where all the right foods are around you, it's actually pretty easy to hit your protein goal."

RELATED: I Shrunk From Size 22 to 8 With These 15 Tips That Actually Work

Create a Caloric Surplus for Growth

To build muscle, you need to provide your body with sufficient resources. Zach recommends eating in a caloric surplus by adding 250 to 500 calories above your maintenance level. "As an example, my maintenance calories are 180 pounds, with about 15% body fat being 2,700 calories. So when I want to gain, and I'm in a gaining phase, I'll eat 2,950 to 3,000 calories around there," he shares. For a leaner bulk, stick to the lower end of this range.

Zach explains, "The reason we have the range of 250 calories to 500 depends on how lean of a bulk you want to have. I like to keep my bulks pretty lean, so I try to do 250 to 300 calories above my maintenance because that's going to allow me to put on muscle without putting on too much fat."

Embrace Carbohydrates for Energy

Contrary to popular belief, carbs are not the enemy, especially when you're in a muscle-gaining phase. Zach debunks common myths, stating, "The marketing people out there are lying to you when they say you have to do keto. You have to do this. You can't eat carbs. They're bad sugar, bad whatever. Not true." He recommends consuming carbs both before and after workouts.

"Before your workouts, you want quick digesting, simple carbs. What are some examples of this? Rice cakes, rice Krispies, white bread, potatoes," Zach suggests. For post-workout, he recommends "slower digesting carbs that are higher in fiber, oatmeal, sweet potatoes, quinoa, whole wheat bread, beans, pasta, like all of that stuff is great things to have after a workout."

Lift Heavy and Progressively Overload

To stimulate muscle growth, you need to challenge your muscles beyond their current capacity. Zach explains the concept of progressive overload: "If my muscle was currently capable of lifting 80 pounds, I need to try to lift 85 pounds, and what's going to happen is the first couple times I do that, it's going to be really hard and really uncomfortable, but eventually my capacity will grow to reach 85 pounds."

He underlines the importance of continuous challenge: "Every single time we work out, we need to be giving our muscles a higher stimulus than what it's currently capable of that's going to force it to grow."

Luke Jones, a certified personal trainer and movement coach, adds, "Pullups are often referred to as the king of bodyweight exercises. They build muscle mass through the back and biceps, strengthen the abdomen, and support a more upright posture." For those new to pull-ups, Jones advises starting with hanging exercises and progressing to assisted pull-ups before attempting full ones.

RELATED: I Lost 250 Pounds With 5 Simple Walking Tricks

Master Carb Timing for Optimal Performance

Timing your carbohydrate intake can significantly impact your workout performance and muscle growth. Zach recommends consuming carbs 30 minutes to an hour before your workout and immediately after. "Trust me, once you nail this carb timing down, it is a game changer for how strong and how full you'll feel during your workouts," he says.

However, he cautions against eating large meals or high-fiber carbs too close to your workout. "Don't eat a lot of proteins or fats right before your workout because they're going to slow you down and they're hard to digest. Also, if you eat a lot of high-fiber carbs before your workout, those also take longer to digest, and so then you'll basically be putting energy that should be going to your muscles into your stomach," Zach warns. His final advice? "No big meals two hours before a workout."

Incorporate Compound Bodyweight Exercises

While weightlifting is crucial, don't underestimate the power of bodyweight exercises. Christopher Clarke, a certified personal trainer, says, "Push-ups are the crème de la crème of upper body work—push-ups strengthen your shoulders, triceps and pectoral muscles. Push-ups also lower the risk of cardiovascular disease and improve posture by strengthening core muscles."

Eric Rakofsky, a certified personal trainer, recommends the single-leg walkout with a push-up: "It's like a more sophisticated burpee but with less wear & tear on your body and more beneficial. Perform 10 reps per leg with 1 minute rest for 3 sets."

Don't Neglect Lower Body Training

Clarke regards squats as the cornerstone of lower body exercises: "Squats strengthen glutes, quadriceps, hamstrings, and abdominal muscles, helping improve balance and preventing back pain." Jones adds, "Simply performing bodyweight squats for high reps can be an effective way to build muscle, as can single-leg squats and lunges."

Focus on Core Strength

A strong core is essential for overall muscle development and stability. Clarke recommends crunches: "Considered one of the best exercises to develop and strengthen your abdominal muscles, crunches target the oblique, rectus, and transverse abdominal muscles. They improve posture, lower back pain, and boost mobility."

For those looking for a low-impact core exercise, Leslie Ann, a personal fitness trainer specializing in postpartum fitness, suggests pelvic tilts: "This exercise engages your core muscles, including your abdomen and pelvic floor. By engaging and activating your transverse abdominal muscles, you stabilize your core and help improve muscle tone to the tummy area."

RELATED: I Went Sugar, Gluten, and Dairy Free for 60 Days and Here Is What Happened

Stay Consistent and Patient

By implementing these tips from Zach Rana and other fitness experts, you'll be well on your way to building muscle faster and more effectively. Remember, consistency is key, and results take time. Stay committed to your goals, and you'll soon see the gains you've been working towards. As Zach says, "Try these things out. Let me know in the comments how they go for you and how you feel." And if you enjoyed this article, take advantage of these 31 Fitness Tips Every Beginner Needs to Look Sexy, According to Coaches.

Fitness & Workouts

Sophie van Oostenbrugge Shows Off Toned Glutes and Shares Her “Medium Day” Routine

Sophie_van_Oostenbrugg_gainsbybrains1
gainsbybrains/Instagram
Leah Groth
By Leah GrothApr 05, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
FACT CHECKED BY Tara Collingwood, ms, rdn, cssd, acsm-cpt
✓Fact-Checked

Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

Do you want to get your glutes sculpted for summer? Sophie van Oostenbrugg is a fitness trainer and the founder of the Gains with Brains app. She regularly shares workouts with her 2.4 million Instagram followers on how burn fat and build muscle. “i grew up hearing that women should be as small as possible. that’s why I loved being able to share my bulking journey on social. I’ve done 2 bulks so far.. and I was thinking about starting and sharing a 3rd one,” she wrote in a recent post. She also revealed her “medium leg day” workout, that will help you tone up fast.

She Does Multiple Leg Days a Week

“I have good news today..it’s a medium leg day!!!🫣🤭sooo I split my leg workouts & currently have lighter, medium and heavier days. this helps me with recovery, train through a variety of rep ranges and make it more enjoyable,” she explains in the post.

She Does 8 to 12 Reps of Each Exercise

Sophie_van_Oostenbrugg_gainsbybrains1gainsbybrains/Instagram

In the video she explains that she has “multiple leg days per week.” She goes onto reveal all of the exercises she does with “rep ranges from 8 to 12.”

RDLS

Strong woman exercising with heavy weights. Fit female doing deadlift workout with barbell in old warehouse.Shutterstock

“I started with RDLs, four sets of eight,” Sophie reveals. To do Romanian deadlifts, start with both legs pressed evenly on the floor. “Slightly bend knees while bending over,” says The Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian. “Keep your arms pointing down toward the floor and lower with you almost touching the floor. Keep hips and shoulders square facing forward throughout the exercise. Return to standing.” She suggests repeating 10 to 12 times with the right leg and repeating on the left side. “Progression includes holding a weight in the arm pointing toward the floor,” she adds.

RELATED: 7 Best Exercises to Support Your Running Routine

Sumo Squat with Kettlebell

Citizen in grey sport trousers holding the kettlebell between her legs by the handle with both handsShutterstock

“Then I moved on to a sumo squat with kettlebell. You know the deal, form over everything, so go slow and control the weight,” she says. Sumo squats are similar to regular squats, only you point your toes outward.

Glute Bridges

Young athletic woman lifting her hips while doing glute bridge exercise on the floor at home.Shutterstock

“Then I did glute bridges,” Sophie continues. You can do glute bridges with or without weights.

Cable Step Up

Woman Using Jumping Stool During TrainingShutterstock

Next up? Cable step ups, using an exercise block. “These are great as they help with balance and therefore they're easier to overload,” she says.

Seated Leg Curl

Close up view gym seated leg curl machine exercise woman at indoor in gymShutterstock

She sits down at a machine. “Then I did a seated leg curl,” she says.

RELATED: 7 Pilates Moves for Core Strength You Can Do at Home

Core Exercise

Sophie_van_Oostenbrugg_gainsbybrains3gainsbybrains/Instagram

“I finished with some core exercises,” Sophie concludes. “I want to get my core as strong as humanly possible so I can keep recording more intense ab workouts.”

💪🔥Body Booster: Try splitting up your workouts into light, medium, and intense days to allow your body ample time needed to recover.



Fitness & Workouts

7 Best Exercises to Support Your Running Routine

Emma_Mailer_em_fitx8
em_fitx/Instagram
Leah Groth
By Leah GrothApr 05, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
✓Fact-Checked

Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

Running is a great workout, but there are exercises you can do to maximize the burn. Emma Mailer (@em_fitx) is an online fitness coach and influencer who specializes in running. In her many viral videos, she offers advice on how to maximize workouts that involve pounding the pavement and has amassed a large social media following because of it. In a recent TikTok she reveals the exercises she does when she isn’t running that help get her body ready for runs. “Here are a range of different gym exercises I do to help improve my running,” she says in the clip. We also asked The Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, to explain each exercise in great detail.

Lunges

Emma_Mailer_em_fitx1em_fitx/TikTok

“Starting off strong, I always do lunges. This is a great exercise for balance and coordination,” Emma says in the clip. To do the exercise, step forward with your right leg and lower yourself down until each leg is about 90 degree angle at the knee, instructs Collingwood. “Raise back up and step back. Repeat 10-12 times on the right leg and repeat with the left leg forward.”

Hanging Leg Raises

Emma_Mailer_em_fitx2em_fitx/TikTok

“Next up, we have hanging leg raises, a great exercise for building core stability,” says Emma. Collingwood explains that to do the exercise, you should suspend yourself from a bar that is tall enough to have your legs off the ground. “Raise your knees engaging your core to a 90 degree angle toward your chest and lower legs back down to straight position. Repeat 10-12 times. To make it more difficult, do it with straight legs,” she says.

RELATED: 5 Walking Tips for Weight Loss From Camila Cabello’s Personal Trainer

Box Jumps

Emma_Mailer_em_fitx3em_fitx/TikTok

Next up, box jumps, which “helps build power and explosiveness through the legs,” says Emma.

To do the exercise, Collingwood recommends using a sturdy surface like a plyo box, bench, step, or chair about 12 to 24 inches high. “Stand with feet hip width apart about 6 inches in front of the box. Bend your knees and swing your arms up as you jump onto the box. Land with both feet at the same time completely on the box. Step down carefully and repeat 10 to 12 times,” she says.

Single Leg RDLs

Emma_Mailer_em_fitx4em_fitx/TikTok

“Next up, I always do single leg RDLs. This helps improve any muscular balances that you have,” says Emma. Start with the right leg pressed evenly on the floor. “Slightly bend the right knee while bending over and raising the left leg to parallel with the floor,” says Collingwood. “Keep your right arm pointing down toward the floor and lower with you to almost touching the floor while the left arm extends to the side to help with balance. Keep hips and shoulders square facing forward throughout the exercise. Return to standing.” She suggests repeating 10 to 12 times with the right leg and repeating on the left side. “Progression includes holding a weight in the arm pointing toward the floor,” she adds.

Renegade Row

Emma_Mailer_em_fitx5em_fitx/TikTok

Renegade Row “helps with balance stabilization,” says Emma. Get into plank position with a pair of dumbbells, “ideally hexagon shape so they don’t roll,” instructs Collingwood. “Place legs a bit wider than shoulder width. Tighten core and glutes. Slowly raise one arm leading with the elbow up to the torso maintaining a neutral spine without twisting or moving the feet. Slowly lower the weight down and repeat on the other side.” Repeat 10 to 12 times on each side.

Step Up

Emma_Mailer_em_fitx6em_fitx/TikTok

“Next up, we have step up to see the unilateral exercise, easily transferable over to running,” says Emma. “Use a sturdy surface, like a plyo box, bench, step, or chair about 12 to 24 inches high,” says Collingwood. “Step up with right foot onto the step surface making sure your entire foot is on the step. Bring your left foot up to meet the right foot or for more advanced raise the knee. Step back down to the beginning position with one foot at a time.” Repeat 10-12 times on each foot.

RELATED: 14 Nutrition Secrets for Peak Athletic Performance

Single Leg Hip Thrust

Emma_Mailer_em_fitx7em_fitx/TikTok

“Finishing off, I do single leg hip thrust,” says Emma. Start by lying flat on the ground or lying on the bench sideways “with only shoulders resting on the bench sitting on the ground in front of the bench,” instructs Collingwood. “Keep your right foot flat on the floor and bend your left leg at a 90 degree angle.” If you want to make it more difficult, she recommends keeping your leg straight in front of you. “Raise hips up until parallel with the floor while squeezing glute. Lower to the starting position. Repeat 10-12 times and switch legs.”

💪🔥Body Booster: Consider adding a few effective strength training exercises to your routine if you are a runner. It will help keep your body prepared for intense runs.

@em_fitx

Exercises i ALWAYS do to help improve my running…… #RunTok

Nutrition & Diet

3 Reasons Why You Are Bulky Instead of Toned

Sarah Bouchard fedandfreewithsarahb
​Unrealistic Expectations
Copyright fedandfreewithsarahb/Instagram
Leah Suzanne
By Leah SuzanneMar 28, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Have you been dieting and spending time in the gym, but are starting to feel bulk? You might be making a common mistake. Sarah Bouchard is a Nutrition Coach & Educator who helps women over 35 “ditch diet confusion & simplify nutrition” for “Sustainable fat loss + healthy body composition,” she explains in her Instagram bio. In a new Instagram post, she breaks down the reason why you might not be achieving the toned look you desire.

“I hate to break it to you, but…What makes a woman appear ‘bulky’ 99% of the time is 🥁… consuming more calories than her body needs. The women you see in their late 30s and beyond who look ‘toned’? They prioritize protein like it’s their job and aren’t afraid of lifting heavy.

According to Sarah, achieving a “toned” look means having: “A moderate to low amount of body fat” and “A healthy amount of muscle tissue.” And “muscle isn’t built by accident,” she says, noting that it requires “Consistent strength training” and “Adequate protein intake.”

“In my experience assessing clients’ food logs, I’ve noticed patterns that inadvertently lead to an undesired ‘bulky’ appearance,” she continues. The first one? “Fearing carbs but loading up on ‘healthy fats’,” she says. “There are only two other macronutrients besides protein: carbs & fats. Women who fear carbs often end up in a caloric surplus from fats (think nuts, flaxseeds, almond flour, coconut oil).”

Neglecting Satiety

Next is neglecting satiety. “Trying to eat as little as possible is not a winning strategy for that ‘toned’ physique, as it will inevitably result in overconsumption of calories. Want to feel more full without being in a calorie surplus? Lean protein & fiber-rich foods are key,” she says.

RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

Misunderstanding Protein Density & Quality

The third reason is the misunderstanding of protein density and quality. “Not all protein sources are created equal,” she writes.

Don’t Undereat

She offers solutions to optimize calorie and protein intake, starting with undereating. “Stop trying to eat as little as possible: Focus on foods that help you feel more full and build muscle!” she writes.

Balance Macronutrients

Next, make sure to balance macronutrients. “Ensure each meal contains a balance of protein, healthy fats, and complex carbohydrates to promote satiety and muscle maintenance,” she writes.

RELATED:5-Minute Walking Workouts for Women Over 40 to Burn Fat at Home

Prioritize Protein

Prioritize protein. “Aim for a minimum protein intake between 0.8–1 grams per lb of body weight daily to support muscle synthesis and maintenance,” she says.

Distribute Protein Intake

Make sure you are distributing protein intake as well. “Spread protein consumption evenly across meals to maximize muscle protein synthesis & satiety throughout the day,” she suggests.

Balance Nutrition with Exercise

Don’t forget about movement. “Remember, achieving a toned physique is about creating a sustainable balance between nutrition and exercise,” she concludes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

3 Non-Negotiable Morning Stretches

Liv_Livinleggings
3 Simple Stretches Made This Coach More Flexible in 2 Weeks
Copyright Livinleggings/YouTube
Christopher Roback
By Christopher RobackMar 28, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio

We've all experienced those mornings – waking up feeling stiff, tired, and perhaps a bit cranky. As yoga expert Liv explains, "When we wake up in the mornings, our bodies can feel quite stiff, a little lethargic, and often a little cranky too." Adding simple stretches to your morning routine can dramatically change how you feel both physically and mentally.

Meet the expert

Liv is dedicated to helping people become strong and flexible through mobility-based strength training and yoga. She's the creator of The Yoga Rebel Method, which uniquely combines strength training with yoga principles. With over 500K YouTube subscribers, Liv has guided countless people toward better mobility and flexibility. Try these three essential stretches she recommends and experience the difference they can make to your entire day.

RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

The science behind morning stretches

Why are these particular stretches so effective? According to Liv, it's about more than just loosening tight muscles. "Our bodies have natural instincts for survival, which lead us to want to protect our vital organs like our lungs, like our heart. It's why we often sleep curled up in a small ball." These targeted stretches help counteract this protective position and trigger your body's natural energy systems.

The morning energy boost

These stretches work on a biological level to increase alertness. "When we expose these vital organs in something like a chest and abdominal stretch, our body senses a slight increase in vulnerability and this activates our nervous system," Liv explains in her post. This gentle activation provides "a natural energy boost and a sense of alertness through increased production of adrenaline." It's a clever way to harness your body's built-in energy systems.

Stretch 1: Camel Pose Sweeps

Yoga,Instructor,camel, pose Ustrasana, asana,

This dynamic stretch specifically targets your hip flexors, abdominals, chest, and shoulders – all areas that typically tighten overnight. To perform it, Liv instructs: "Come to sit onto your heels, toes tucked under, and take your knees a little wider than your hips. From here, take one hand to your heel and then sweep the other arm up towards the sky as you lift your hips off of your heels."

RELATED:5-Minute Walking Workouts for Women Over 40 to Burn Fat at Home

Perfecting the Camel Pose Sweep

On windy day young slender woman does yoga near sea on embankment doing asanas, performs physical exercises. During sunset, girl performs camel pose, Ushtrasana

Shutterstock

The key to making this stretch effective is in the details. Liv advises, "Tuck your tailbone under and squeeze your bum as you rise. Press the chest up towards the sky and turn your gaze slightly off towards one side." Then return to center and repeat on the other side. "Spend around 30 seconds moving from side to side," she recommends, emphasizing that this is a dynamic stretch to be performed with control and awareness.

Stretch 2: Alternating Lunges and Hamstring Stretches

Fitness woman doing lunges exercises for leg muscle workout training in gym.Top 11 Exercises for Leaner, Stronger, Firmer LegsShutterstock

This second essential stretch addresses the notoriously tight morning hamstrings while maintaining the chest-opening benefits of the first stretch. "Bring yourself into a low lunge position with the back knee on the floor and the toes tucked," Liv explains. The proper form is crucial here for your safety and effectiveness.

Lunge to Hamstring Technique

Fit young woman working out outdoors in park on summer day, doing crescent lunge pose (anjaneyasana), Horse posture (ashva sanchalasana), stretching hip flexors and quadricepsShutterstock

Liv emphasizes a specific technique for this movement: "Keeping the tailbone softly tucked under in the lunge is really important to look after your lower back and to actually be able to stretch your hip muscles, so don't forget this point." From the lunge position, "Use a nice big breath in as you lift the chest and let your arms open up like goalposts, pressing the pelvis forwards and down as you do."

RELATED:Tone Sagging Arms in 2 Weeks With These 5 Exercises

The Hamstring Stretch Transition

Silhouette of beautiful woman practicing yoga asana on the beach with sunrise on twilight blue vibrant sky and calm sea in background. Skandasana, Side lunge, Stretching, Power concept, Meditation.

Shutterstock

Completing this stretch sequence requires a smooth transition. "From there, shift your hips back to sit onto your back heel, straightening out the front leg," Liv instructs. She notes that "How upright you remain with your torso will depend on how flexible your hamstrings are." Alternate between the lunge and hamstring stretch about eight times before switching sides.

Stretch 3: Seated Twist with Arm Reaches

seated twist with bent kneesShutterstock

The final essential stretch in Liv's morning routine adds side body opening to complete your morning energy boost. "Come to sit onto the floor with one leg straight out in front of you and the other bent, foot towards your inner thigh," Liv explains. This position creates the foundation for an effective twist and side stretch combination.

The Twist and Lift

woman engages in a side stretch while seated on a yoga mat during an outdoor exercise session. This image reflects the balance between strength and flexibility in modern fitness practices.

Shutterstock

From the seated position, "twist the body off towards the side of your bent leg and place a hand behind you onto the floor," says Liv. Then, "As you take a nice deep breath in, lift your hips off of the floor as you circle the arm up and overhead." This movement creates a powerful opening through the side body while engaging your core.

RELATED:I Got My Best Body After 50 and Here’s How You Can, Too

Flowing with Your Breath

The rhythm of breath is crucial to making this stretch effective. "Similarly to before, think of slightly tucking the tailbone under, engaging your bum muscles and pressing that chest towards the sky," Liv advises. Then, "use a breath out to sit your bum back to the floor." She emphasizes that "Following your breath will make these movements a little easier."

The Importance of Consistency

Liv concludes with an important reminder about flexibility training: "When it comes to improving your flexibility, little and often is a far more effective approach than sporadic longer sessions every now and again." These three non-negotiable stretches provide maximum benefit in minimum time – perfect for establishing a sustainable morning routine that transforms how you start each day.

Your Morning Transformation

By incorporating these three expert-recommended stretches into your morning routine, you'll notice both immediate and long-term benefits. You'll start your day with increased energy, better mobility, and a clearer mind. As Liv explains, stretching also gives "your body a dose of endorphins, the happiness hormone, to set you off with a positive start." Begin tomorrow with these stretches and feel the difference for yourself. And if you enjoyed this article, don't missI’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

Fitness & Workouts

This Workout Has Sarah Michelle Gellar Looking Fitter at 47 Than 27

SANTA MONICA, USA. February 07, 2025: Sarah Michelle Gellar at the Critics Choice Awards 2025.
Shutterstock
Leah Suzanne
By Leah SuzanneMar 28, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio

Sarah Michelle Gellar is living, breathing proof that 40s are the new 20s. The Buffy the Vampire Slayer star looks fitter at 47 than she did at 27, showing off her flat abs and toned body in Alo exercise sets all over Instagram. Her new trainer might have something to do with her body glow-up. The actress recently started working out with Coach Brach Gould, who also trains Harry Styles and Christina Milian. Here are the exercises she is doing and some other details about her approach to diet and exercise

What Her Trainer Says

Gould recently shared a video of their workout routine on Instagram. “I’ve been working with Sarah for over 6 months now and all I can say is how impressive her progress has been! She’s become stronger, fitter and more mobile by us just sticking to a programme and working on fundamentals. No fancy stuff, just consistent exercises with hard work! So proud of you!!!” he captioned it.

RELATED:20 Superfoods for People Over 50

These Are the Exercises She Does

In the clip, the two train at the Alo studio in Los Angeles, doing a variety of exercises:

  • Half Kneeling High Cable Pulls
  • Single Arm Kettlebell Farmers Walks with High Knee
  • Single Arm Dumbbell Lunges
  • Stability Ball Planks
  • Plate Weighed Side Steps
  • Side-to-side Medicine Ball Slams
  • Assault bike cardio.

She Has Workout Buddies

In another Instagram video, Gellar reveals that she is a fan of the workout buddy system. “It’s true what they say… girlfriends and exercise are good for your mental health. Just missing @madelyncline … and @jennkaytin …. and @samlansky …. and @realfreddieprinze,” she captioned the clip, also taken at the Alo gym.

RELATED:I Got Into the Best Shape of My Life at 50 by Following These 6 "Basics"

She Fuels Up on Green Juice Prior to Working Out

Gellar is a fan of fresh green juice. "I go every weekend to the farmers market and I get fresh kale, spinach, celery, and lettuces and I blend it all together," she told Who What Wear. "That's my favorite thing before I work out.”

Outdoor Activities

When she isn’t int he gym, she stays active outdoors. "I chase two children around which is the best recipe to stay active as they're so active," she told Body+Soul. "I'm very fortunate that I live in a climate that's beautiful year around and I try to take advantage of being outside, whether it's hiking or going to the beach and swimming and surfing. I prefer all those great outdoor activities than indoor activities – although I do love yoga. If we do yoga on the beach then I'm really happy." And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Copyright 2025 Galvanized Media. All Rights Reserved. Body Network is part of the Dotdash Meredith Publishing Family.