If you want toned, fit legs, there are a variety of concentrated exercises one can do to help strengthen the leg muscles and build mass. Strength-training exercises that involve gradually increasing your load and repetitions as you advance will help to further progress muscle growth and help you to achieve your desired look. In addition, many leg exercises can be done right at home with similar benefits as going to the gym. Here are 10 of the best at-home leg exercises for women:
Here are 10 of the best at-home leg exercises for women:
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1) Lunges
There are a variety of lunge exercises that aid in strengthening and toning the leg muscles.
To complete a regular body weight lunge: First, start in a standing position with your feet placed shoulder-width apart. Then, step forward and lean with your left leg, centering your body weight. Next, return to your starting position. Repeat this same motion on your right leg and complete your desired number of repetitions.
- Side lunge
- Reverse lunge
- Curtsy lunge
2) Standing Calf Raises
This exercise specifically targets and tones your calf muscles, helping to give a proportioned, fit look to your legs.
- Start in a standing position with your feet placed shoulder-width apart.
- Stand up on your tiptoes and briefly hold this position, squeezing your calves as you do so.
- Lower yourself back ground to the floor.
3) Burpees
Burpees are a challenging exercise that activate multiple muscle groups including the muscles of the legs.
- Begin standing with your feet shoulder-width apart.
- Bend your knees into a squatting position, and then flex out wards into a push-up position.
- Complete a push-up, and then do a slight jump back into starting position.
- Repeat the same series of motions with your desired number of repetitions.
4) Squats
There are so many different variations of squat exercises, any of which are going to be a beneficial choice of at-home leg exercises for women. These exercises help to increase muscle mass in the thighs, glutes, and more.
To complete a regular body weight squat: Begin in a standing position with your feet placed hip-width apart. Then, bend down at your knees with your hands clamped in front of your body or placed behind your head. As you bend down, do not extend your knees past your feet. Briefly hold this position and then stand back up into starting position. Complete your desired number of repetitions.
- Squat jump
- Pulse squat
- Sumo squat
5) Step-Ups
This exercise involves a step-stool or other sturdy stepping object. It is a simple exercise, yet you will definitely feel the challenge.
- Place your sturdy stepping object level on the floor.
- Place your right leg on the object.
- Then, step up with your left leg.
- Lower your right leg back down to the ground, followed by your left.
- Repeat this same series of motion with your desired number of repetitions, and then start your step-ups over again beginning with your opposite leg.
6) Lateral Walk with Resistance Loop
Resistance bands/loops bring more challenge to your workouts. This lateral walk exercise is a highly beneficial choice of at-home leg exercises when trying to get fit legs.
- Place your resistance band loop slightly above the knees.
- Your knees should be slightly bent in a squatted position, and feet placed shoulder-width apart.
- Take a couple of steps to your left, leading with your left leg.
- Then, take a couple of steps to your right, leading with your right leg.
- Repeat your desired number of repetitions, switching to each leg.
7) Leg Lifts / Raises
Leg lifts/raises are effective at-home leg exercises for women who want to attain toned, fit legs. There are multiple ways to complete these exercises, all of which providing multiple benefits to the leg muscles.
How to complete a regular lying leg raise: Begin lying on your backside on a comfortable, level surface. Make sure your arms are placed flat at your sides. Next, steadily raise your legs to an almost 90-degree angle. Briefly hold this position, and then slowly lower your legs back down. Repeat your desired number of repetitions.
- Lying side leg lifts
- Back leg lifts
- Ball leg lifts
8) Wall Sit
This simple yet effective exercise really challenges you and helps to improve your overall body strength, including your core and leg muscles.
- Lean your back against a wall with your knees bent at an almost 90-degree angle.
- Try and hold this position for as long as you can, centering your body weight.
- You can either hold this position for as long as you can or do repeated repetitions.
9) Crossed Leg Crunch
There are a variety of crunch exercises that tone the abs. However, the crossed leg crunch makes use of your leg muscles as well.
- Begin lying on your back on a level, comfortable surface.
- Lift your legs slightly above you, holding them in place.
- Repeatedly cross your legs underneath one another, maintaining an elevated height.
- Repeat your desired number of repetitions.
10) Ball Leg Curl
Grab an exercise ball for this exercise. This exercise really benefits the hamstrings.
- Start in a position lying on your back side.
- Place your ankles elevated on top of the exercise ball and legs extended.
- Bring the exercise ball towards you, bending your knees as you do so.
- Steadily release the ball back outwards to where your ankles are placed back on top of them.
- Repeat your desired number of repetitions, making sure to keep your back straight.
Of course, there is exercise equipment that can give you an even more thorough and efficient workout. Click here to check out the best at-home exercise equipment fit for all your fitness needs:
Disclaimer: We are not medical professionals or experts. What is written throughout the content of our website is for informational purposes only and should not be taken as medical or professional advice. What you choose to do with the information provided is at your own risk and discretion. Before making any significant changes to your diet and / or lifestyle, be sure to contact your health practitioner.