Leg Workouts

Great leg workouts lead to great legs! With a little bit of sweat, dedication, and of course the right exercises, you'll see tighter and shapelier legs in just a few weeks.

Lower body workouts focus on the butt, thigh and calf muscles. A good mix of quad exercises, hamstring exercises, butt exercises and calf exercises will give you the results you're looking for.

Many of the exercises described actually work more than one of the leg muscles. For instance, the squat, which is a classic leg exercise, works both the quads and the glutes.

We can tweak these exercises a little to focus on a specific part. By holding dumbbells at chest level while squatting you'll increase the intensity on your quads, while positioning a barbell behind your neck will increase the intensity on your glutes. Keep that in mind as you're choosing your exercises.

Proper form is crucial for the quickest results. Follow the exercise instructions carefully, and always keep your core tight. When performing squats and lunges, be sure to keep your back straight, and don't let your knees creep out beyond your toes.

Proper breathing will help to make the exercises a little easier. Always remember to exhale on the exertion portion of the exercise. So when performing a squat or lunge, breathe in on the way down, and breathe out as you're driving through your heels and coming back to the start position.

Exercises:

Quad Exercises

Glute Exercises

Hamstring Exercises

Calf Exercises

Workout Options:

Below are some of the best lower body workouts around. Here are your choices for reps and sets:

1) Do three sets of each exercise - one set of 12 reps, one set of 10 reps, and one set of 8 reps, adding more weight (or tension if using an exercise band) to each set, and rest 30 seconds between each set.

2) Do a set of 15 reps of each exercise, resting 15 seconds between each set. Repeat two more times.

3) Do 12 reps of the first two exercises without resting between sets; rest 30 seconds, do 12 reps of the second two exercises without any rest, and continue with that pattern through all the exercises.

Leg Workout 1

Front Squat with Dumbbells

One-Leg Wall Squat

Forward Lunge

Backward Lunge

Lying Leg Curl with Dumbbell

Stiff Leg Dead Lift

Standing One Leg Calf Raise

Standing Calf Raise on Step

Leg Workout 2

Staggered Squats

Sumo Squat

Side Lunge

Incline Bench Lunge

Standing Kickback with Exercise Band

Hip Raise

One-Leg Donkey Calf Raise

Dumbbell Seated Calf Raises

Leg Workout 3

Sissy Squat

Jumping Squat

Walking Lunge

Step Ups

Glute Ham Raise

One-Leg Dead Lift

Ankle Circles

Reverse Calf Raise

Leg Workout 4

Wall Squat

Staggered Squats

Backward Static Lunge

Alternating Side Lunge

Stiff Leg Dead Lift

Hamstring Curl with Exercise Ball

Dumbbell Seated Calf Raise

Standing Calf Raise on Step

Leg Workout 5

Front Squat with Dumbbells

Wall Squat

Forward Alternating Lunge

Backward Static Lunge

Lying Leg Curl with Dumbbell

One-Leg Hamstring Curl on Exercise Ball

One-Leg Standing Calf Raise on Step

Dumbbell Seated Calf Raise

Return from Leg Workouts to Little Black Dress Fitness Tips