Having strong and toned legs not only enhances your physical appearance but also improves your overall strength and mobility. Whether you’re aiming for leaner thighs, sculpted calves, or stronger glutes, incorporating a variety of exercises into your workout routine is key.
In this article, we will explore ten exercises that target different muscle groups in your legs, helping you achieve amazing lower limbs.
Get ready to challenge yourself and unlock the potential of your legs!
DUMBBELL DEADLIFTS
- Hold a dumbbell in each hand.
- Bend your waist and flex your knees a little, letting the dumbbells carry close to the ground.
- Go up to the starting position. That’s a repeat.
- Try to do between 10 and 15 repetitions.
SQUATS WITH PULSE
- Get into a squat position, with your feet shoulder-width apart and your hands together in front of you.
- Squat down and, instead of going all the way back up, go up less than halfway and go back down.
- Complete 3 series of 20 pulses.
JUMP LUNGES
- Assume a split stance with your right foot forward and your left foot back.
- Lower yourself into a lunge and immediately push down to the floor to jump up while changing your foot position.
- Complete 16 repetitions in total, alternating legs with each jump. Rest and repeat until you complete three sets.
SPEED SKATERS
- Jump to the side and, while touching the tip of your foot against the ground, take the opposite leg back.
- Immediately jump back in the other direction, and keep alternating until you complete the reps.
- Perform between 25 and 50 repetitions in total.
CALF RAISES
- Stand with your feet open parallel to your hips and with a dumbbell in each hand (this exercise can be done without dumbbells, but it is more effective with them).
- Rise as much as you can by stepping only with the tip of your feet. Hold the position for a moment and lower back to the starting position. That’s a repeat.
- Perform between 25 and 40 repetitions in total.
CUP SQUATS
- Stand with your feet open and your hips turned slightly outward.
- Hold a dumbbell or kettlebell in front of your chest while keeping your elbows close to your body.
- Bend your hips, knees and ankles to lower yourself into a squat.
- Continue until your hips are slightly lower than your knees.
- To get up, push your feet towards the ground and return to the starting position.
- Complete 10 repetitions, rest and repeat for a total of two to three sets.
REVERSE LUNGE WITH KICK
- Start in a standing position, step back into a reverse lunge, and then bring that same foot forward for a front kick.
- It is important to lean back slightly while kicking forward. This will help you activate your core and increase your range of motion.
- Focus on repeating this exercise with one leg for between 10 and 15 repetitions, and then repeat with the other leg.
KETTLEBELL SWING
- You have to start standing with your legs wider than the width of your hips and with both hands holding the kettlebell between your legs and then you have to slightly bend your knees.
- Next, you have to lean your chest forward, and swing the kettlebell back between your legs and then push your hips forward until you are in a standing position. And then, simultaneously, throw your arms straight in front of you while maintaining a firm grip on the dumbbell and repeat.
- You have to make sure that you are pushing your hips back and forward; these are push ups, not squats.
- Complete between 15-20 swings.
JUMP SQUATS
- Start standing, with your feet together, arms bent and hands clasped behind your head.
- Jump with your feet out and when you land, squat down immediately, keeping your arms where they are.
- Extend your legs and jump your feet back to the starting position, and immediately jump out again.
- Complete 3 sets of 12 repetitions.
PLANK WITH LEG RAISES
- Sit face down, in the typical plank position, resting your forearms on the floor.
- Raise your right leg as much as you can, then lower it to the starting position and do the same with your left leg. This is a repeat.
- Complete 12 reps.
