Leg Dips

This tough exercise is a fantastic butt and thigh shaper and can be dynamic (moving) or isometric (a hold), with variations in between. All you need is some form of elevation you can stand on like a step, chair, or bench etc. Standing behind (as in picture) or preferably beside your step, place the right foot completely on top and step up. Slowly bend the right leg and just “touch” the left toe or heel to the floor (NO weight in that foot) and then straighten the Right leg again (you’re dipping the left leg). Repeat this move 15-20 times and switch legs.

Notes: Stand tall; don’t let your upper body droop forward especially as your leg tires. Keep your weight in the back of the working foot to target the glutes. Remember to keep the abs engaged and breathe.

Modifications: 1. As this gets easier, increase the height of the step (make it 2 steps, or a sturdy table). 2. Each time you bend your working leg, “dip” your free leg to the front of the step, return up, then dip to the side, up, and dip to the rear of the step and repeat. 3. Try an isometric movement by bending the working leg and letting the “free foot” hover above the floor for 30-60 seconds per leg. 4. Set up as in #3, maintain your bent leg position while moving the free leg front, side, back, side and repeat for 30-60 seconds.