This circuit training trains your way to long, slim legs

According to personal trainer Ben Lucas, this workout is the answer.

Whether we wrap them in jeans or flaunt them in short shorts, slimmer and longer-looking legs are our goal, right?

With that in mind, Body + Soul asked Ben Lucas, trainer of the stars and director of the Sydney gym, Flow Athletic, to share his favorite lower body movements that prepare your pins and make you step confidently into the sun.

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District 1

Do three rounds of this round with a 60 second break at the end of each round

Pulse squat: 15 repetitions

Stand upright, feet hip-width apart, chest level. Squat all the way down, half way up, back down, and all the way up for 1 rep.

Curtsy lunge: 20 alternating repetitions

Stand upright, feet hip-width apart, chest level. Lunge left leg behind right ankle, back to center, and repeat on the other side.

Single leg hinge: 10 repetitions per leg

Keep your hips straight and your right foot planted. Hinge at the hip to push the left leg towards the back wall. Do 10 reps, then switch sides.

Gluteus march: 20 repetitions alternating

Lie on your back with your hips raised in a bridge, and your knees bent at 90 degrees. By alternating knees, move your legs toward your chest and then back down again.

District 2

Do three rounds of this round with a 60 second break at the end of each round.

Side lunge: 12 repetitions per leg

Stand up straight, feet hip-width apart, chest up, right foot on a bench with your leg straight. Lunge left leg, knee movement over the toes.

Sumo squat: 15 reps

Stand upright with your feet double hip-width apart, chest up and back flat. Squat down until your hips are lower than your knees.

Elevated Split Squats: 10 reps per leg

Stand upright, feet hip-width apart, chest level, left foot on a bench behind you. Squat straight down. Do 10 reps, then switch sides.

Feet Excessive Hip Thrust: 20 reps

Lie on your back with your feet on a bench. Push through your heels to lift your hips in a straight line and pinch your glutes at the top.

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