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The Definitive Manual for Achieving Carrie Underwood’s Toned Legs through a Methodical Process

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  • Post last modified:September 25, 2023

Complete 3 rounds of each exercise.

Heel-Raised Dumbbell Squats

Instead of keeping any secrets, it is well known that Carrie Underwood possesses significant vocal power. However, the country singer also has a considerable amount of endurance and physical prowess to sustain her through numerous tour dates and demanding performances.

So, how does Underwood ensure that her lower body remains in shape enough to support her through on-stage acrobatics and red carpet appearances? It comes as no surprise that it involves a dedication to consistent leg workouts, and her long-time trainer, Eve Overland, is here to reveal the details.

Underwood regularly exercises with Overland, who affirms that staying dedicated and motivated is second nature to the star. “Working out and maintaining good health are just part of Carrie’s lifestyle. It is an integral part of who she is and what she does,” says Overland to Shape. “Carrie understands the importance of remaining strong, mobile, and conditioned in all aspects of her life, both on and off the stage. Exercising is self-care and her way to unwind.”

Overland shares that she and the singer exercise almost every day, even while on the road. “Each workout focuses on both the upper and lower body,” explains Overland. “We often target opposing muscle groups, which allows for frequent lower-body exercises without overworking them on any specific day. This approach has greatly contributed to Carrie’s incredible strength and well-toned physique.” For instance, a single workout may include upper-body push exercises such as chest presses and tricep extensions, as well as lower-body pull exercises like hamstring curls and deadlifts.

That being said, some of Underwood’s preferred leg exercises include squats, lunges, and deadlifts, as confirmed by her trainer. “She prefers to stick with the fundamentals because they are effective,” says Overland. “Lateral band walks, reps on the leg press machine, hamstring curls, and cable straight leg kickbacks are a few additional favorites due to the intense burn they provide.”

If you are interested in training like Underwood, Overland has provided a modified leg workout inspired by her rigorous routine that can be attempted by almost anyone.

Carrie Underwood’s Leg Workout for a Powerful Lower Body

How it operates: This workout consists of three supersets, with two to three exercises in each. Perform each exercise within the superset consecutively, taking the recommended rest time before moving on to the next set of exercises in the following superset.

Equipment needed: A pair of dumbbells, a Bosu ball, and weight plates. The weight of the dumbbells can be adjusted based on your level of skill and ability.

Superset 1

Complete three rounds of each exercise.

Dumbbell Squats with Heels Raised

A. Stand with feet approximately the width of your shoulders apart. Position your heels on an elevated surface, such as a weight plate, while keeping your toes on the ground.

B. Grasp a dumbbell in each hand and rest the dumbbells in front of your shoulders with a neutral grip.

C. Push your hips back and bend your knees until your legs create a 90-degree angle or go lower. Maintain an upright chest and keep your shoulders pulled back.

D. Push through your heels to stand back up and return to the starting position.

Perform 12 to 15 repetitions, then rest for 30 seconds.

Dumbbell Cross-Over Step-Up

A. Begin by standing parallel to a box or bench and hold a dumbbell in each hand.

B. While keeping your chest up and core engaged, lift one foot and cross it in front of your other leg to step onto the bench. Ensure that your knee is directly above your ankle and aligned with your toes. Keep your inside leg as close to the bench as possible.

C. Shift all of your weight onto the foot on the bench, drive through your heel, and lift yourself up onto the bench with your other leg to stand upright. Keep your hips squared.

D. Slowly and controlled, reverse the movement and return to the starting position. Repeat with the other leg.

Do 10 repetitions on each side, then rest for 10 seconds.


A. Stand with your feet hip-width apart and extend one leg out to the side.

B. Bend the knee of your standing leg and move your hips back to touch the floor.

C. While maintaining an upright chest and pulling your shoulders back, jump and switch legs in the air.

D. Land with the opposite foot under your body and the other leg extended to the side. Touch the floor with the opposite hand.

Do 12 repetitions on each leg, then rest for one minute.

Superset 2

Complete 3 rounds of each exercise.

Dumbbell Deficit Sumo Deadlifts

A. Position two weight plates or Bosu balls on the floor wider than the width of your shoulders.

B. Stand with one foot on each side of the weight plates or Bosu balls, with your toes slightly turned out. Keep your chest up, shoulders pulled back, and knees slightly bent in a fixed position.

C. Grasp one dumbbell in both hands down in front of hips. Flex knees, pivot at the waist, and glide hips back, lowering the dumbbell towards the ground. Keep the spine straight and tighten the core.

D. Propel through the heels to rise, utilizing the hamstrings and glutes. Contract the glutes at the peak, but maintain a neutral spine. Avoid excessive arching or pushing the pelvis too far forward.

Perform 12 to 15 repetitions, rest for 30 seconds.

Bosu Dome-Up Bodyweight Single-Leg Deadlifts

A. Stand atop a Bosu ball with the rounded side facing up. Maintain a tight core and an upright posture.

B. Shift all of the weight onto one leg and hinge at the hips.

C. Balance on a single leg with the lower torso parallel to the floor, keeping the arms extended straight downward. Extend the other leg straight behind the body with toes pointing downwards.

D. Propel through the heel of the supporting leg, elevate the torso, and return to the starting position.

Perform 10 repetitions on each leg, rest for 10 seconds.

Bosu Up and Overs

A. Stand on top of a Bosu ball with the rounded side facing up. Step one foot off to the side, so that one foot rests on the floor, while the other remains centered on the Bosu ball.

B. Propel through the foot positioned on the Bosu ball and leap up and over, so that the opposite foot lands on the Bosu ball and the other foot lands on the floor.

C. Immediately leap up and over once more, and return to the starting position.

Perform 12 repetitions on each leg, rest for one minute.

Superset 3

Complete 3 rounds of each exercise.

Single-Leg Dumbbell Box Squats to Forward Lunge Combo

A. Begin by standing in front of a bench. Bend one leg and raise the opposite foot off the ground. Hold one dumbbell in front of the chest.

B. Maintain proper posture and gradually lower the body to sit on the bench.

C. Propel through the foot on the floor and rise on that leg.

D. Take a large stride forward with the raised leg, ensuring that the hips remain squared.

Descend into a lunge by flexing both knees at a 90-degree angle. Maintain an elevated position of the posterior part of the foot.

E. Drive through the front foot and then raise it off the ground, returning to a single leg standing position.

Perform 8 to 10 repetitions on each leg, take a 30-second rest.

Log Jumps

A. Position both hands on the end of a bench with both legs together and extended behind. Keep arms straight but avoid locking elbows.

B. Flex the knees, engage the core, and hop both feet up and over the bench to one side.

C. Instantly hop feet to the other side without a double bounce.

Complete 12 repetitions on each side, rest for one minute.

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