Ashley Kaltwasser: The Most Effective Lower-body Workout Ever!

Here’s how the former track and field girl created unrivaled curves, from hip to toe with this lower-body workout.

Ashley works out her lower body three times a week

Rests 45-60 seconds between sets

Leg Press

10 reps x 4 sets

• Your knees should be inline with your heels, never bending inwards
• Choose a weight that is challenging, but with which you can still complete clean reps
• Ashley suggests having a spotter for this exercise

Single-leg Hamstring Curls

8-10 reps (each leg) x 4 sets

• Perform a slow and controlled movement
• Use the mind-to-muscle connection
• Squeeze at the top

Standard Weighted Squats

10 reps x 4 sets

• Perform a slow and controlled movement
• Focus on getting into a deep squat with a full range of motion
• Avoid letting your knees bend inwards
• Ashley suggests having a spotter for this exercise

Straight Leg Romanian Deadlifts

15-20 reps x 4 sets

• Never lock out your knees
• Keep your back straight and look up as you complete the reps, do not hunch over
• Push through the heels

Sumo Squats

15-20 reps x 4 sets

• Squat as deep as possible with the weight almost touching the floor
• Keep your back straight and your chest high
• Perform a slow and controlled movement

Lunges

10-12 reps (each leg) x 4 sets

• Keep your knees inline with your toes
• Push through your heels
• Keep your chest high

Cable Pulse Squats

15-20 reps x 4 sets

• Focus the movement on the lower half of the rep range
• Push through your heels
• Squat deep

The Must-Have Weekly Upper-Body Split