Most of the Victoria’s Secret models absolutely love training legs and butt! I have put together a montage of the leg / butt exercises the models have been doing for the past few months to get in shape for the show. You can watch the video below – I promise it will motivate you to go and workout!
HOW TO CREATE YOUR OWN CIRCUIT
The models do lighter weight / higher rep so keep your repetitions high or do them for time.
A lot of the models also use ankle weights, gliding discs and a resistance band for their workouts.
Choose 6 lower body exercises (either from my list below, or the video of the models above)
Do them for 12-15 reps or 45-60 seconds with minimal rest.
I have created a workout video of me doing the exercises listed below.
Enjoy! :)
WATCH THE VICTORIA’S SECRET LEG WORKOUT VIDEO
EXERCISES
SQUATS / LUNGES
1. STEPPING LUNGES (not alternating) holding a light weight2. ALTERNATING STEPPING LUNGES (forward or back)3. LUNGE PULSES holding a light weight in front of you4. SQUAT PULSES (don’t go all the way down) holding a weight
DONKEY KICKS (ankle weights optional)
1. MODIFIED DONKEY KICK (completely extend leg)2. REGULAR SMALL DONKEY KICKS 3. STRAIGHT LEG DONKEY KICKS
4. DIAGONAL STRAIGHT LEG DONKEY KICKS – alternating direction
If you really want to train like an angel, now you can! I have a 5-day full-length video course that includes my combined knowledge on how the most gorgeous woman in the world train their body to get lean and toned!
I decided to put together this free program to help you get started on the right track. You can download it below :)
3. LYING ON YOUR SIDE BRING KNEE IN AND KICK YOUR LEG OUT (leg completely extended)
4. HIP BRIDGES ONTO TOES – at top lift one leg out, then back down, then lower body to the floor
STANDING EXERCISES (ankle weights optional)
1. DIAGONAL TAP KNEE
2. SIDE LEG LIFTS
3. STANDING DONKEY KICKS
Note: if you don’t have ankle weights, you can just do the exercises without them.
SLIDERS
1. STANDING UP WITH ONE FOOT ON A SLIDER, MOVE THE SLIDER AROUND IN A BIG CIRCLE (slightly bend your supporting leg)
2. BRING SLIDER FOOT TO SIDE AND BACK IN (slightly bend your supporting leg)
3. BRING SLIDER FOOT BEHIND YOU AND THAT BRING IT BACK
Note: if you don’t have sliders, you can use paper plates or small towels/washers.
3 STEPS TO LEAN LEGS PROGRAM
I should also mention my 3 Steps to Lean Legs Program which is designed to help you get gorgeous lean legs without the bulkiness :)
If you need help with creating a workout plan, or you don’t know where to start with resistance training, or you tend to get bulky when you lift weights, then my program is perfect for you!
It includes a full workout and nutrition program which will help you get a lean and toned body, and get rid of your skinny fat body forever.
And because all of us are different, I have created separate programs for each of the 3 main body types.
Hope you liked this Victoria Secret leg workout and if you have any workout requests, let me know in the comments! You can also follow me on Instagram! I publish new workouts every week :)
Depending on your body type, it may cause bulkiness. Keep in mind that most of the VS models are mostly an ectomorph body type (or an ecto-meso combination), meaning that they will actually have difficulties building up muscles and maintaining them.
If you do notice that the lunges and squats are causing bulkiness for you, you can skip those <3
I hope this helps, please let me know if you have any questions! xx
Hi lovely,
If you feel fit enough and the exercises start being too easy to do, you can increase the number of reps to 20. You can also add ankle weights and resistance bands to make the workouts more challenging. :) xx
Hi lovely,
I recommend doing more cardio like running and power walking and avoiding squats, lunges and heavy weight lifting because that can make your legs bulky.
We would love to help you as much as we can :) So that’s why we have created the Lean Legs Program.
The Program is an 8 week workout and nutrition plan designed to help you get lean and toned without bulking.
It will help you slim down your legs, but will also help you slim and tone your upper body and core too (the workouts are full body).
It also includes a full meal plan, a separate recipe eBook and demonstration videos.
You can find out more about the Lean Legs Program here:
Hi lovely,
I suggest doing more resistance workouts, exercises that involve jumping and weight lifting.
Also consider eating more whole foods rich in protein and try to stay in a caloric surplus :) xx
Hi Rachel! I am very athletic, I play varsity basketball and tennis at my high school, and I usually run every day I don’t have a sport. However, I’m not happy with how muscular my legs have been getting, and I know its probably from the weight lifting we do for basketball. Lately I’ve been trying to decrease the amount of weight I use, but I can’t stop going because its mandatory. Also, I started running more because I thought it would decrease the size of my legs, especially my inner thighs, but it really hasn’t helped too much. I read your original blog post on losing inner thigh fat, and made another workout plan for myself. It included doing one or two (which do you recommend?) of your resistance workouts on your YouTube channel along with walking 2-3 miles every other day, and the days in between running 2-4 miles and walking 2-3 after. On Saturdays and Sundays, I’ll walk 4-6 miles. Does that sound good, and any suggestions? Am I walking enough, and do you think I’ll start seeing good results? I can’t get your eBook, but I’m trying to use my resources haha! I’m going to the beach in about 6 weeks and want to feel really confident! Thank you SO much!
Hi Rachael! Thank you so much for this post–and for your blog in general! I’m a 5’1” endomorph who really struggles to tone up my butt while not bulking in my quads. Is there a specific reason why you choose to use the 2lb. ankle weights over the 5 lb. ones? I noticed a lot of the VS angels use 6lb. ankle weights, so I thought the 5lb. ankle weights would produce similar results. (To slim down my thighs, my cardio typically consists of running 5 mi. 3 times a week and I do regular stretching after each workout.) However, I’m worried that my endomorph body type + 5lb. ankle weights may work against me when doing their workouts… Advice? <3
Hi lovely, you’re very welcome! I just prefer the 2lbs because I do high rep for endurance, rather than strength. And sometimes with a 5lb ankle weight, I can’t do as many reps. But overall it probably doesn’t matter too much! I think being an endomorph and doing some running and exercises with a 5lb ankle weight should be fine :) A lot of models don’t actually run because it does build some muscle in your thighs, so you could always try decreasing the running a little bit and adding in more walking xx
Hi hi! Thank you for the quick reply! Quick question (I’m really interested in your fitness choices haha!)– do you choose to do endurance-oriented workouts over strength workouts simply for function? Or do you seek a certain look derived from endurance workouts vs. strength workouts? And thanks for the advice; I will incorporate more power walking. :)
Hi Kisa :) I use 2 pound ankle weights, but even if you use up to 5 pounds, you shouldn’t get bulky. I updated the blog post with links to the ankle weights that I use. And you’re most welcome! xx
I loved every kind of leg sports, all skating, indoor & outdoor, and want to get legs less bulk, more like smooth & toned like your models, or like Julia Roberts & Jennifer Anniston’s, (hee hee), so I not over weight, or obese, or anything; is there foods we should avoid, lactic acid education information, or stretching?
Hi Angelique, the best thing to do to reduce the bulk in your legs is to do more cardio (running / walking). You can still do some of your sports that you love! But perhaps just do it a few times per week. You don’t need to eat a specific diet, but eating healthy and at a calorie deficit will help you lose weight easier! Good luck xx
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Hey rachel! Hope you’re doing great. You recommend in this blog some lunges and squat exercises. Wouldn’t they bulk?
Hi lovely,
thanks for reaching out! <3
Depending on your body type, it may cause bulkiness. Keep in mind that most of the VS models are mostly an ectomorph body type (or an ecto-meso combination), meaning that they will actually have difficulties building up muscles and maintaining them.
If you do notice that the lunges and squats are causing bulkiness for you, you can skip those <3
I hope this helps, please let me know if you have any questions! xx
Love,
Sanja
Hi Rachel! I must do the exercises with only 15 reps? Don’t you think that day by day i must increase them?
Hi lovely,
If you feel fit enough and the exercises start being too easy to do, you can increase the number of reps to 20. You can also add ankle weights and resistance bands to make the workouts more challenging. :) xx
Love,
Diana
Hi Rachael,
I’ve been squatting and deadlifting for awhile now and I’ve noticed my quads getting bigger. How do I slim them down like the models?
Hi lovely,
I recommend doing more cardio like running and power walking and avoiding squats, lunges and heavy weight lifting because that can make your legs bulky.
We would love to help you as much as we can :) So that’s why we have created the Lean Legs Program.
The Program is an 8 week workout and nutrition plan designed to help you get lean and toned without bulking.
It will help you slim down your legs, but will also help you slim and tone your upper body and core too (the workouts are full body).
It also includes a full meal plan, a separate recipe eBook and demonstration videos.
You can find out more about the Lean Legs Program here:
Lean Legs Program
For more helpful info please have a read of these blog posts:
https://www.rachaelattard.com/female-guide-how-to-get-lean-and-not-bulky-skinny-legs/
https://www.rachaelattard.com/how-to-get-skinny-legs-cardio-for-lean-legs/
https://www.rachaelattard.com/slim-muscular-thighs-skinny-legs/
Love,
Diana
xx
I have very skinny legs and always yrying to built them up. Especially lower leg area. Any ideas?
Hi lovely,
I suggest doing more resistance workouts, exercises that involve jumping and weight lifting.
Also consider eating more whole foods rich in protein and try to stay in a caloric surplus :) xx
Love,
Diana
Hi Rachel! I am very athletic, I play varsity basketball and tennis at my high school, and I usually run every day I don’t have a sport. However, I’m not happy with how muscular my legs have been getting, and I know its probably from the weight lifting we do for basketball. Lately I’ve been trying to decrease the amount of weight I use, but I can’t stop going because its mandatory. Also, I started running more because I thought it would decrease the size of my legs, especially my inner thighs, but it really hasn’t helped too much. I read your original blog post on losing inner thigh fat, and made another workout plan for myself. It included doing one or two (which do you recommend?) of your resistance workouts on your YouTube channel along with walking 2-3 miles every other day, and the days in between running 2-4 miles and walking 2-3 after. On Saturdays and Sundays, I’ll walk 4-6 miles. Does that sound good, and any suggestions? Am I walking enough, and do you think I’ll start seeing good results? I can’t get your eBook, but I’m trying to use my resources haha! I’m going to the beach in about 6 weeks and want to feel really confident! Thank you SO much!
Hi lovely,
I know that reaching your fitness goals is hard! And that you probably have lots of questions about how to get that lean and toned body.
I would love to help :) That’s why I’ve created my 3 Steps to Lean legs program which you can find here.
Love Rachael xx
How can we form a workout out of these exercises? Reps? Sets?
Hi Roxy, I would choose 6 exercises, and to them in a circuit with high rep (around 15-20). And then do maybe 3 sets xx
Hi Rachael! Thank you so much for this post–and for your blog in general! I’m a 5’1” endomorph who really struggles to tone up my butt while not bulking in my quads. Is there a specific reason why you choose to use the 2lb. ankle weights over the 5 lb. ones? I noticed a lot of the VS angels use 6lb. ankle weights, so I thought the 5lb. ankle weights would produce similar results. (To slim down my thighs, my cardio typically consists of running 5 mi. 3 times a week and I do regular stretching after each workout.) However, I’m worried that my endomorph body type + 5lb. ankle weights may work against me when doing their workouts… Advice? <3
Hi lovely, you’re very welcome! I just prefer the 2lbs because I do high rep for endurance, rather than strength. And sometimes with a 5lb ankle weight, I can’t do as many reps. But overall it probably doesn’t matter too much! I think being an endomorph and doing some running and exercises with a 5lb ankle weight should be fine :) A lot of models don’t actually run because it does build some muscle in your thighs, so you could always try decreasing the running a little bit and adding in more walking xx
Hi hi! Thank you for the quick reply! Quick question (I’m really interested in your fitness choices haha!)– do you choose to do endurance-oriented workouts over strength workouts simply for function? Or do you seek a certain look derived from endurance workouts vs. strength workouts? And thanks for the advice; I will incorporate more power walking. :)
Hi Rachael !
I see you mention ankle weights a lot, but I’m afraid to lift too heavy.
Can you tell me how many kilograms you use ? :)
Thank you for all theses articles <3
Hi Kisa :) I use 2 pound ankle weights, but even if you use up to 5 pounds, you shouldn’t get bulky. I updated the blog post with links to the ankle weights that I use. And you’re most welcome! xx
I loved every kind of leg sports, all skating, indoor & outdoor, and want to get legs less bulk, more like smooth & toned like your models, or like Julia Roberts & Jennifer Anniston’s, (hee hee), so I not over weight, or obese, or anything; is there foods we should avoid, lactic acid education information, or stretching?
Hi Angelique, the best thing to do to reduce the bulk in your legs is to do more cardio (running / walking). You can still do some of your sports that you love! But perhaps just do it a few times per week. You don’t need to eat a specific diet, but eating healthy and at a calorie deficit will help you lose weight easier! Good luck xx
I’ll would like to tone my butt
Then these exercises would be perfect! :) xx