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

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