When it comes to body transformations, shedding fat is often the first step. With the right workout routine, however, it's possible to focus on and sculpt specific areas.
Fitness influencer Mia Challiner has revealed the exercise programme that dramatically reshaped her lower body in a recent TikTok post.
The social media personality disclosed her comprehensive leg workout, stating: "This routine transformed my legs!! Glute and hamstring-focused workout - 4 sets of each, 8/12 reps or until failure."
Her programme consists of six targeted movements designed to develop muscular strength and definition in the legs, through a combination of cable-based exercises and traditional strength movements.
The routine focuses on achieving muscle fatigue through multiple sets
|TIKTOK / @MIACHALLINER
Challiner shared a clip of herself trying on the same pair of jeans three months apart, highlighting the difference consistent effort can make.
In a separate clip that focuses on leg routine, the social media user said she repeated multiple sets to promote optimal muscle growth and toning.
Cable kickbacks
The first exercise in the programme involves cable kickbacks, performed with an ankle attachment connected to the machine's lowest position.
Exercisers should lean forward approximately 45 degrees while gripping the equipment for balance, then extend the working leg backwards while activating the gluteal muscles.
Lateral kickbacks
Lateral kickbacks follow a similar setup but require kicking the leg sideways rather than backwards. Maintaining core stability and proper posture throughout the movement proves essential for effectiveness.
Hip thrusts
The third movement, hip thrusts, utilises either a bench or a stability ball for back support. Practitioners position weights across their hips before driving upwards until achieving alignment between hips, shoulders and knees.
Bulgarian split squats
Bulgarian split squats require practitioners to position their rear foot on an elevated surface with the top of the foot facing downwards.
The movement involves lowering until the back knee nearly touches the ground, then pushing through the front heel to return upright.
Seated leg curl
The fifth exercise employs a seated leg curl machine, beginning with ankles positioned beneath the padded bar. Participants push downwards and lift their legs until nearly extended before returning to the initial position.
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The fitness influencer advocates training to the point of muscular exhaustion
|TIKTOK / @MIACHALLINER
Hip abduction
The final movement requires a hip abduction machine, with practitioners adjusting the equipment to create a 90-degree knee angle before pressing their legs together and releasing.
Each movement in Challiner's programme requires four sets comprising between eight and twelve repetitions, but the fitness influencer advocates training to the point of muscular exhaustion, ensuring maximum stimulation for growth and development.
This high-volume approach targets muscle fibres through repeated stress, promoting both strength gains and aesthetic improvements.
The repetition range balances muscular endurance with hypertrophy, while the four-set structure provides sufficient training volume.