9 Best Exercises to Strengthen Your Legs Exercises to Tone Your Legs at Home How to: Stand with feet hip-width apart, and hold dumbbells in either hand at sides. To increase the difficulty of this exercise, try it while holding a kettlebell or dumbbell over the hips, or by placing the feet on an elevated surface (such as a chair or couch). Why it rocks: This underrated bodyweight exercise hones in on those inner thighs. Hinge forward at your hips and sit your butt back... High Knee Toe … Here are the best at-home leg toning workout moves for women. As a Physical therapist I tell my patients that leg exercises are one of the most important things you can do to maintain your independence as you age. That's one rep. Do three or four sets of 10 to 12 reps, then rest for 30 to 60 seconds and continue onto your next move. Hold the kettlebell with both hands in an overhand grip and start with the kettlebell hanging in between your thighs with arms straight and engaged. Stefani Sassos is a Registered Dietitian Nutritionist with a Bachelor of Science degree in Nutritional Sciences from The Pennsylvania State University and a Master of Science degree in Clinical Nutrition from New York University. Scroll Below To See Full Instructions Along With Our Printable PDF For Best Leg Workouts For Women. Slowly lower down to gently tap the floor. Don't be fooled by the name; the Bulgarian split squat mimics a lunge motion more than a squat. Pause, then return to the starting position. Bodyweight Squats. Push back to an upright position, lifting knee and pulling it into chest with arms. 2) Instructions on how to perform each exercise. Don’t do that! That's one rep. Do three or four sets of 10 to 12 reps, then rest for 30 to 60 seconds and continue onto your next move. Engage your core, then shuffle two steps to the right, then back two steps to the left. How to: Start by standing with legs shoulder width apart, and engage your core. There is, however, a different, and many would say, better way. 4) Print PDF available at the end of the infographic. Then, keeping your torso upright, bend your right knee to lower your body straight down towards the ground. How to: Lie on right side, resting right elbow on ground just below right shoulder, and placing left hand on the floor in front of chest for stability. Bollig loves this move for sculpting the thighs, calves, and even lower abdominals. The right hand touches down to the left foot, and the right foot goes behind you to lightly touch the floor to stabilize the movement. How to: Start standing about two feet in front of a step, holding a weight in each hand. Start using just your bodyweight, and grab a dumbbell in your alternate hand if you want an extra challenge. This lunge variation hits all different angles of the legs and glutes and is a favorite for Olympian and Team USA Track & Field athlete Colleen Quigley. How to: Start with your feet hip distance apart. Plus, committing to leg day regularly can improve range of motion and even help reduce the risk of injury since you have the opportunity to work on fixing any imbalances. (Remember: You're doing seven or eight total.). Kettlebell swings work virtually every single muscle in the body, but they heavily engage the hamstrings and glutes. Do this exercise slowly to avoid hurting yourself. That’s one rep. Do three or four sets of 10 to 12 reps on each side, then rest for 30 to 60 seconds and continue onto your next move. Drop arms down in between legs. How to: Stand with feet hip-width apart and hold a weight in front of chest, elbows pointing toward the floor. There is, however, a different, and many would say, better way. Lower until hips are slightly below the level of knees. That’s one rep. Do three or four sets of 10 to 12 reps on each side, then rest for 30 to 60 seconds and continue onto your next move. Why it rocks: This fun exercise is guaranteed to burn out your quads and glutes. Bonus — using dumbbells or free weights engages your small, stabilizing muscles in ways that gym equipment typically doesn’t. That’s one rep. Do three or four sets of 10 to 12 reps on each side, then rest for 30 to 60 seconds and continue onto your next move. Work up to getting 20 or more minutes per session, 3 or 4 days a week. How to: Find a stair or a ledge that you can stand on. How to do it: Start standing with feet hip-distance apart. How to: Stand with your feet hip width apart and a slight bend in your knees. Side Lunge Kick. How to: Hold a weight with left hand, feet shoulder-width apart and right hand clenched in fist. I have developed a great leg-exercise program that you can start today. That’s one rep. Do three or four sets of 10 to 12 reps on each side, then rest for 30 to 60 seconds and continue onto your next move. Then, rest for 30 to 60 seconds and continuing onto the next. Work to get your hip crease to your knee crease. Return to standing position, and this time take the same leg and do a lunge to the back corner behind your standing leg, like a curtsey. Better still, it is a workout that almost everyone will be able to do and can be easily scaled up or down to your existing fitness. Why it rocks: This deadlift variation really targets your glutes, hamstrings, and back. Regular planks target the upper body, core, … Why it rocks: This leveled-up split squat variation really tests the strength of your front leg, upping the intensity of your workout and warding off muscle imbalances. When finished working one leg, roll over and start working the quad muscles of the other leg. Good Housekeeping participates in various affiliate marketing programs, which means we may get paid commissions on editorially chosen products purchased through our links to retailer sites. (Remember: You're doing seven or eight total.). (Remember: You're doing seven or eight total.). That's one rep. Do three or four sets of 10 to 12 reps, then rest for 30 to 60 seconds and continue onto your next move. Scroll Below To See Full Instructions Along With Our Printable PDF For Best Leg Workouts For Women. Slowly bring it back down. Keep your knee in a bent position, lift your knee out to the side of your body. (Remember: You're doing seven or eight total.). Then, bend knees and engage hamstrings to pull heels toward butt. Aerobic exercise works the large muscles in your body, benefitting your cardiovascular system -- and your weight. How to: Stand with feet hip-width apart. Place mini resistance band around thighs, just above knees. How to use these leg exercises in a home workout . Take the same leg as before and step out to the side, lunging out nice and low with your chest lifted. NOTE : “RM” means repetition max which means the number of reps you are only able to do with good form at a … Performing this exercise on one leg also adds a bonus balance challenge to this workout for women. Read on to discover the 24 best bodyweight leg exercises. That's one rep. Do three or four sets of 10 to 12 reps on each side, then rest for 30 to 60 seconds and continue onto your next move. Place left foot on the bench and right foot on the floor. Then repeat this leg exercise with your left leg. But building solid hip and posterior chain strength can help support the bone and combat injuries," she says. 15 Best Leg Workouts for Women, According to Top Fitness Experts These moves can be done at home or in a gym, and will tone and strengthen your gams. This LBT exercise routine counts towards your recommended weekly activity target for strength.. Before you begin, warm up with a 6-minute warm-up.After your workout, cool down with a 5-minute stretch.. Squats: great for firm bums and thighs (Remember: You're doing seven or eight total.). How to: Holding two kettlebells or dumbbells, stand with feet slightly wider than hip-width apart, toes pointed out. That's one rep. Do three or four sets of 10 to 12 reps, then rest for 30 to 60 seconds and continue onto your next move. Stand with your feet slightly wider than hip-width apart. Step by step instructions to do it: Start to get into a pushup position, yet twist your elbows and lay your weight on your lower arms rather than hands. Heavy lifting with weight-based exercises like squats and leg presses are the default exercises for shapely, muscular legs. Grab a pair of dumbbells and stand on your left foot. 13 At-Home Leg Exercises That Require No Equipment Squat Jumps. Lean forward, then use your hips to swing the kettlebell up to eye level. Certified personal trainer and Gold’s AMP Coach Ally McKinney agrees, stressing that working out the lower body and legs in women is especially important since women tend to have wider hips than men. Alvarez loves this booty burner move for strengthening your glutes, which she says can help you run faster and stronger. Why it rocks: Performing bridges with a stability ball challenges your hamstrings, glutes, and balance in a whole new way. I'm sharing a workout with 10 of the best leg exercises for women. Why it rocks: Most workouts focus on forward-and-backward movements, but lateral (side-to-side) movements are important for well-rounded fitness. Why it rocks: This squat variation targets your inner thighs more than the traditional version. A different, and many would say, better way, crossing it behind left side at waist! Working the quad muscles at home, which imports bodyweight exercises, or at waist... 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