You've seen the look: ox-size shoulders on top of chicken legs. The species, known as Homo meat-headus, is neither sexy nor healthy. "Your legs are your foundation," says Ben Hwa, C.S.C.S., a trainer at Sports Club/LA in San Francisco, who created this routine. Even executing upper-body exercises is "a lot harder with a weak lower body." For a balanced frame, target the glutes, hamstrings, quads, and calves. Add these four squat-free moves (do all the reps of one exercise before moving to the next, and repeat the circuit three times) to your rotation to appear more Michelangelo's David than Goliath the next time you drop trou.
1/ Box Jumps (pictured, above)
Stand facing an 18-inch box with feet hip-width apart, arms at sides. Jump up and land with feet simultaneously on top of box. Step or jump down to starting position. Do 10 reps.
2/ Lateral Band Walk
Stand with feet hip-width apart, a resistance band tied around both legs at the ankles. Bend knees slightly. Take a wide step to the left with left leg, then step right leg toward it, keeping the band taut. Do 30 reps, then switch sides to complete set.
3/ Sprinter Starts
Stand facing a wall 2 to 3 feet away, extend arms at shoulder height in front of you, and lean forward, resting hands on wall. Bend right knee and drive left knee forward and up to chest as you rise onto ball of right foot. Immediately lower leg. Do 15 reps, then switch sides to complete set.
4/ Curtsy Lunge
Stand with feet hip-width apart and hold a 20-pound dumbbell in right hand, left arm at side. Step back, crossing right leg behind left. Bend knees so left thigh is nearly parallel to floor. Return to start. Do 15 reps, then switch sides to complete set.