Kelsea Ballerini’s Leg Workout Will Legit Make Your Thighs Quake

Okay, can we talk about the legs on Kelsea Ballerini? The country music singer—who just announced she’s joining NBC’s The Voice as a coach—has legs for days, and they’re sculpted AF.

And she owes a lot of credit to her Nashville trainer Erin Oprea, who has created a niche for herself by helping some of country music’s biggest voices like Kelsea and another iconic #sweatspo, Carrie Underwood—feel a little more powerful stomping around in their cowboy boots.

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Her method for success? Utilizing a variety of lower-body moves to deliver a mega burn—and switching things up. “We exercise with weights, then without weights, and challenge the muscles in different ways,” says Oprea. “You have to hit all angles.” The results speak for themselves: “It’s hard work. Everyone hates me when they’re coming in but loves me when they’re leaving.” But it’s not just about looks, she notes.

Your leg muscles support your knees and hips, enabling you to move with energy and ease. Go ahead: Put the four moves below, demonstrated by Kelsea, into your rotation—mix three sets of each into your workouts twice a week—to see (and feel!) what Oprea means.

Sumo Squat With Foot Tap

How to: Stand with feet wider than shoulders, toes turned out. Sit hips back and bend knees to lower your body until thighs are nearly parallel to floor. Press through heels to jump into air, tapping heels together before landing in sumo squat. That’s one rep; do 15. Complete three sets.

Oprea’s tip: “This exercise builds strength while boosting heart rate. Your quads will be on fire.”

Single-Leg Squat to Reverse Lunge

How to: Stand on left foot, right foot lightly touching floor for balance, then bend both knees to lower into a squat, keeping weight on left leg. From that position, step right leg back and lower into a reverse lunge. Return to squat position. That’s one rep. Do 15 reps, then switch legs and repeat. Complete three sets.

Oprea’s tip: “This is my favorite move! It targets everything from the waist down: your glutes, hamstrings, and even your core gets worked.”

Fire Hydrant Combo

How to: Step left foot behind right and bend both knees to 90 degrees, reaching right hand toward floor and lowering chest toward right quad, keeping back flat. Straighten right leg halfway back up to standing, lifting left foot off floor; lower back to start. That’s one rep. Do 20, then switch sides and repeat. Complete three sets.

Oprea’s tip: “Avoid arching your back during this exercise. Focus on rotating your pelvis in—that will help you feel it in your core, not your lower back.” Read: Form is key for targeting the right muscles!

Curtsy Lunge With Pulse

How to: Step left foot behind right and bend both knees to 90 degrees, reaching right hand toward floor and lowering chest toward right quad, keeping back flat. Straighten right leg halfway back up to standing, lifting left foot off floor; lower back to start. That’s one rep. Do 20, then switch sides and repeat. Complete three sets.

Oprea’s tip: “This revs up the outside of the booty. Even though it works your whole leg, you should feel it most there.”

This article originally appeared in the October 2018 issue of Women’s Health. Pick up a copy, on newsstands now.

Kristin Canning is the features director at Women’s Health, where she assigns, edits and reports long-form features on emerging health research and technology, women’s health conditions, psychology, sexuality, mental health, reproductive justice, wellness entrepreneurs, women athletes, and the intersection of health, fitness, and culture for both the magazine and the website. She’s worked in health media for seven years, holding prior positions at Health, SELF, and Men’s Health. When she’s not writing and editing, you can find her running, hiking, biking, dancing, listening to podcasts, or planning her next outdoor adventure.