Water Fitness Workout for Legs

Wednesday, February 21 2024

Never skip Leg Day! Lower FIIT with Katy Coffey is a 28-minute deep-water exercise video that guides you through a pool workout that targets your core and every major muscle group in your lower body. Consider combining Lower FIIT with Upper FIIT using the playlist feature for a 55-minute total body water workout.
Pool Workout-at-a-Glance
Lower FIIT includes a very short warm-up and cool down and four exercise segments. It was filmed in deep water with a flotation belt but can be adapted to shallow water. The workout includes the use of a pool noodle and Hydrorevolution Lower Body Drag Resistance Fins. The fins just add extra resistance, and you can do the workout without them. Watch Katy talk about the benefits of training legs and then read more below the video.



Dive into the Benefits: The Importance of Exercising Legs in the Pool
By Katy Coffey

Leg day – an indispensable component of a comprehensive fitness routine. We often hear the mantra, "NEVER SKIP LEG DAY," and for a good reason. In the realm of aquatic fitness, a leg workout takes on a whole new level, harnessing the power of buoyancy, balance, drag, and levers to engage every muscle from your toes to your hips. Throw that workout into the deep and you have yourself a challenge.

 Let's explore why leg day is not just a gym cliche but a crucial aspect of your overall fitness journey.

Why is Leg Day So Important?

1. Muscle Development

   Leg workouts focus on major muscle groups – quadriceps, hamstrings, glutes, and calves. By engaging these muscles, you promote growth and overall strength, setting the foundation for a well-defined physique.

2. Balanced Physique

   Neglecting leg workouts can result in an imbalanced physique. Leg day is crucial for symmetry, ensuring your upper and lower body complement each other, creating a proportionate physique.

3. Calorie Burn:

   Compound leg movements in the water, like squats and lunges, demand substantial energy. This high calorie burn aids in weight management and fat loss, contributing to a healthier body composition.

4. Improved Athletic Performance:

   Strong legs are a game-changer for athletes, enhancing performance and minimizing injury risks in various sports and physical activities.

5. Functional Strength

   Leg strength isn't just for show; it's essential for everyday activities like walking, climbing stairs, and lifting objects. Strengthening your legs makes daily tasks easier, reducing the risk of strains and injuries.

6. Increased Metabolism

   Building leg muscle mass elevates your metabolism. Muscles, especially in the legs, require more energy at rest than fat, contributing to overall calorie burn even outside your workout sessions.

7. Hormone Release

   Leg workouts, particularly heavy compound movements, trigger the release of growth hormone and testosterone, critical for muscle growth and overall body strength.

8. Bone Health

   Weight-bearing leg exercises in the water maintain and improve bone density, essential for preventing conditions like osteoporosis.

9. Joint Stability

   Strong leg muscles provide vital support and stability for knee and hip joints, reducing the risk of injuries and conditions such as knee pain or arthritis.

10. Posture and Core Strength:

    Leg workouts engage core muscles, enhancing stability and leading to improved posture and a stronger core.

11. Injury Prevention

    A well-structured leg workout strengthens muscles around knee and ankle joints, decreasing the risk of ligament and tendon injuries.

12. Mental Toughness

    Leg day challenges both body and mind, building mental toughness, discipline, and resilience. Conquering the discomfort translates into greater fortitude in all aspects of life.

Incorporating leg day into your fitness routine, especially in the refreshing environment of the pool, is pivotal for achieving a well-rounded, functional, and healthy body. Remember to perform exercises with proper form, gradually increase intensity, and allow for ample rest and recovery to maximize the benefits while minimizing the risk of injury. Dive into the aquatic world of leg day and elevate your fitness journey to new depths.


Poolfit extends a big thank you to Katy for this video and all of her other videos. If you are looking for other Poolfit videos that highlight leg training, try the following:  Leg Day, Aquatic Legs, Pool Noodle Lower body Workout, Water Exercise Lower Body Circuit.

Author: Mark Grevelding is the founder of Fitmotivation. He is also a training specialist and consultant with the Aquatic Exercise Association’s (AEA). Mark has been active in the fitness industry for 22 years as a group fitness instructor, personal trainer, international presenter and a continuing education provider for AEA, AFAA & ACE.