12 Exercises for Perfect Legs

Want mini-skirt worthy legs? These 12 exercises will tighten and tone your legs from butt to ankles and everything in between. Pick a few moves, or try them all to sculpt your butt, hamstrings, quads, thighs, and calves. You’ll fit into your whatever skinny, mini outfit in no time.

1) Warrior III

This yoga move tones your legs and core.warrior-iii

Stand with the feet together, and lift up the left leg with a pointed toe, putting your body weight onto the standing, right leg. Continue to lift your leg and drop the head and torso so they form a straight horizontal line from head to toe with the arms at your sides. Engage your core and make sure the left thigh, hip, and toes are aligned. Remain facing down and keep your back as straight as possible. Ensure your right knee doesn’t lock and center the weight on the middle of the foot. Hold for 5 breaths and then slowly return to standing. Switch legs and repeat.

2) Chair Squat

This is a perfect move for beginners, and we’re betting you’re sitting on the only equipment you need as you read this. If you have a chair (and your glutes), you’re good to go.chair_squat

Begin standing with your back to a chair, feet hip-width apart. While keeping your weight centered on your heels, draw in your abs and hinge forward at the hips slowly lowering your butt toward the chair. Pause right before you would sit down and return to standing while keeping the core engaged. Do 3 sets of 10-15 reps.

3) Pivoting Curtsy Lunge
walking-lunges-dumbbells

Standing with feet hip-width apart, step your right foot diagonally behind you and into a 7 o’clock position. Bend both knees so you’re in a lunge stance. Lean your torso forward 30 degrees and pulse up and town 10-15 times. Straighten the body and pivot 180 degrees so your right foot comes to the front. Again, lower into a lunge. Pulse up and down 10-15 times on each side to complete one set; do 3 sets.

4) Skater Lunge

This move works the quads, hamstrings, and glutes.speed-skaters

Begin with feet shoulder-width apart and the arms at your sides. Take a large step backwards with your left leg and cross it diagonally behind the right leg. Meanwhile, extend your right arm out to the side and swing the left arm across the hips. Hop about 2 feet to the left and come back to the beginning stance. Repeat with the other leg; that’s one set. Do 3 sets of 20 reps.

5) The Lean

This move works the inner thighs and begins with the same stance as the skater’s lunge.the lean

Begin with feet shoulder-width apart and the arms down at your sides. Take a step diagonally back with the right foot. Then, bend sideways from the waist toward the side where your right leg is stretched out, and reach your right arm up and left arm down and back toward your right calf. Return arms to starting position to complete 1 rep. Do 10 reps, then switch sides and repeat.

6) Leg Lift

This move targets the quads.Leg Lift

While you stand facing a chair, raise your right leg, knee facing up, foot flexed and place your heel on the seat. Make sure not to lock your standing knee as you lift your right foot off the chair and straighten it out until you feel your quadriceps engage. Keeping your lifted leg in the air, bend the leg on the floor slightly and then straighten it again. Do 10-15 reps, then switch sides and repeat for 1 full set; do 3 sets.

7) Two-Thirds Jump Squat

Ready to work your quads and hamstrings? This move will really do the trick.squat-jumps

Begin by standing with feet shoulder-width apart, arms at the sides. Lower the body into a squat, going two-thirds of the way down. Immediately jump straight up with your arms pointed up toward the ceiling. When you land, go right back into the next rep. Do 3 sets of 20 reps each.

8) V-Position

This V-Position is similar to a ballet plié and just like that classic move, it works the thighs, hips, and glutes.v-position

Stand holding the back of a chair with one hand. Place your feet in a V position, toes should be about 4 inches apart and heels stay pressed together. Bend your knees and lift the heels a few inches off the floor. Then, lower your hips until you feel your quads intensely working. Pulse up and down. 10-15 pulses up and down completes 1 set; do 3 sets.

9) Lateral Lunge Side Kick

Up for a challenge? This move is challenging, but you can use lighter weights or do fewer reps until you get stronger.lunge-side-kick

How to do it: Stand with feet together, arms at the sides and with 5-to 10-pound dumbbells in each hand. Step the right foot out to the side and bend the left knee at a 90-degree angle to come into a side lunge. Push into your left foot and come to standing with the knees slightly bent. Immediately kick the left foot strongly out to the side (make sure it stays flexed). Return to starting position. Do 3 sets of 12-15 reps and repeat on the opposite side.

10) Hip Bridge

This move is a modified bridge and targets the glutes.Bridge-Progression

Lie on your back with knees bent and facing up. Plant your heels into the floor and lift the toes toward the shins. Raise the buttocks off the ground until your back forms a straight line from the knees to the shoulders. Hold for 1 second before lowering down. Repeat for 15 reps.

11) Split-Squat

This squat incorporates dumbbells and works to tone the thighs.split-squats

With a 5-pound dumbbell in each hand at your sides, stand with the left foot forward and right foot back in a wide stance. Bend both knees keeping the left knee over your ankle, while lowering the right knee nearly to the floor. Return to standing. Do 8-10 reps on each side.

12) Single Leg Lift and Row

This move works more than just the legs; it targets the back, arms, and core in addition to the butt and hamstrings.Single Leg Lift and Row

Begin standing with your left foot in front of the right foot. Hold a 5- to 8-pound dumbbell in the right hand and keep both arms at your sides. Leaning forward, raise the right foot off the ground and bring it straight up to hip level. At the same time, bring the weight toward the ground and then raise it up to hip-level. Do 12-15 reps on the right side before switching arms and legs to repeat on the left side.

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