25 Best Muscle-Building Leg workouts to tone your legs
Last updated on June 29th, 2022 by Fitness Goal 4U
To look good we need Strong and toned legs which is helpful for walk, jump, and balance. If you want to tone your legs then we have 25 leg workouts which will help you follow these workouts and tips that Are Here To Make Leg Day Way More Interesting
You will feel great when you master these squats.
Legs are literally what keep you moving all day, so building strength in your lower half (yes, butt included) is crucial.
Many people neglect leg day because they think they are already working their legs all day, especially if they are doing leg workouts like running or biking and because it takes longer to see results as the leg muscles are so large, to begin with. Do not do that! You should do leg workouts that target your legs area at least once a week.
Start with four or five exercise moves into your workout routine, and switching leg workouts every couple of weeks. You may not see the difference right away, but you will feel it and if you keep at it, you will start to notice more definition in your legs over time.
1. Goblet Squat leg workout
Hold a kettlebell and stand with feet hip-width in front of your chest elbows pointing toward the floor. Bend knees to lower and push hips back into a squat. Push yourself back to start. That's one rep. Do 3 sets of 12 reps and take a 1-minute rest after each set.
2. Banded Lateral Walk leg workout
Stand with feet hip-width apart and place a mini resistance band a few inches above ankles, bent the knees slightly. While maintaining a tight core, turn the left leg outward, followed by the right. That’s one rep. Do 3 sets of 10 steps in each direction and take a 1-minute rest after each set.
3. Single-Leg Deadlift leg workout
Hold a dumbbell in hand and stand on the left leg with palms facing toward thighs. Until the torso is parallel to the floor, keep the right leg straight while bending the left leg forward at the hips. The dumbbells should be taken straight down until they are almost touching the floor. Drive into left heel to return in standing. That’s one rep. Do 3 sets of 12 reps on each side and take a 1-minute rest after each set.
4. Sumo Deadlift leg workout
Hold a dumbbell or kettlebells in hand and stand with feet slightly wider than hip-width apart, toes pointed out. Put weights in front of thighs palms facing in. Keeping knees a bit bent & press hips back as you hang at the waist and lower the weights to the floor. Squeeze glutes to return to standing. That's one rep. Do 3 sets of 12 reps and take a 1-minute rest after each set.
5. Staggered-Stance Deadlift leg workout
Hold a dumbbell in the left-hand front of the thigh, with a right hand in fist held to the right of the body. Stepping right foot forward & left foot back. Left heel should be lifted a few inches off the ground. Push hips back as you hang forward, keeping it close to the left leg while lowering the weight. Restart when once hips reach to 90 degrees. That’s one rep. Do 3 sets of 12 reps on each side and take a 1-minute rest after each set.
6. Lateral Lunge leg workout
Stand with feet hip-width apart, holding a weight in each hand so they hang down toward the ground. Take a big step to the side with right leg, push hips to back, bend right knee, and lower the body until the right knee is bent to 90 degrees and weights are framing on the right foot. Do this slowly & keep control; it takes two seconds. Push back to start. That's one rep. Do 3 sets of 12 on each side and take a 1-minute rest after each set.
7. Thruster leg workout
Hold the dumbbells in either one hand next to shoulders, facing palms each other. Stand tall with feet shoulder-width apart. Keeping the body as upright as possible throughout the entire movement, lower body until the tops of thighs are parallel to the floor. Press the dumbbells directly over shoulders & push the body back to standing position. Lower the dumbbells back to starting position. That's one rep. Do 3 sets of 12 reps and take a 1-minute rest after each set.
8. Suitcase Deadlift leg workout
Hold a dumbbell in left hand & feet shoulder-width apart, right hand closed to fist. With the abs together and the knees soft, release the hips slowly to the lower dumbbell until it reaches the middle. The back should be parallel to the floor. Return to start by pressing through heels and engaging abs, Squeeze glutes once you're completely upright. That's one rep. Do 10 reps, then switch arms and repeat and take a 1-minute rest after each set.
9. Bulgarian Split Squat leg workout
Hold a dumbbell in each hand and start standing about two feet in front of a step. Expand left leg back & place the left foot on the step. Bend knees to lower body as far as you can, keeping chest up & shoulders back. Press through the right heel after a pause, then return to start. That's one rep. Do 3 sets of 12 reps and take a 1-minute rest after each set.
10. Sumo Squat leg workout
Stand with heels distance shoulder apart, then turn the toes open a bit. Hold the dumbbell in front of the hips. Bend knee then reach hips to back & lower down into a squat. Allow arms to swing so that the weight will remain under the shoulders. Lower hips a bit below the level of knees. Pause at the bottom for 2 sec then drive into heels to return to standing. That’s one rep. Do 3 sets of 12 reps and take a 1-minute rest after each set.
11. Banded Hip Thruster leg workout
Lie on the floor with a resistance band around both of the legs and positioned just below knees. With chin tucked in and push up through hips to lift the bum off the floor. Hold bum at the top, and open then close legs. Shoulders, hips, and knees should be in a straight line. Lower the back down slowly with controlled movement. Do 3 sets of 15 reps on each side and take a 1-minute rest after each set.
12. Calf Raise leg workout
Start standing, feet slightly wider than hip-width apart. With a long, tall spine and abs drawn inward, rise onto the balls of feet with knees straight but not locked. Pause at the top & squeeze calf muscles. Lower back down with control. That's one rep. Do 3 sets of 15 reps on each side and take a 1-minute rest after each set.
13. Reverse Lunge leg workout
Stand with feet hip-width apart, and hold dumbbells in either hand at sides. Bend both knees & take a step back with the right leg as you lower until knees are both bent at 90-degree angles. Push with the left foot to stand, then repeat the same on the other side. That's one rep. Do 3 sets of 12 reps on each side and take a 1-minute rest after each set.
14. Good Morning leg workout
Stand with feet shoulder-width apart, holding a dumbbell with both hands behind the tailbone. Keeping knees slightly bent and trunk ( torso) straight and slowly bend from hips until the upper body is parallel to the floor. Hold the position for 5 sec & return to start. That's one rep. Do 3 sets of 12 reps and take a 1-minute rest after each set.
15. Prisoner Walk leg workout
Stand with feet shoulder-width apart & cross hands in front of the chest. Slowly sit with hips back & get down into a half squat position. Keeping hips balanced & lower the right knee down to the ground, followed by left. Bring right foot forward, followed by left & return to the half-squat position. That’s one rep. Complete 3 sets of 12 reps and take a 1-minute rest after each set.
16. Curtsy Lunge leg workout
Standing with feet hip-width apart & holding a dumbbell in each hand. Take a big step backward with right leg, cross it behind the left side at the same time. Bend knees & lower hips until the left thigh is nearly parallel to the floor. Keep torso upright, hips & shoulders as square as possible. Return to start. That’s one rep. Do 3 sets of 12 on each side and take a 1-minute rest after each set.
17. Step Up leg workout
Stand facing a box or step, holding dumbbells in front of the chest. Place the left foot on the bench & the right foot on the floor. Pushing through left foot, lift body until you're standing on top of the bench. Drive the right knee up until it forms a 90-degree angle. Pause, then return to start. That’s one rep. Do 3 sets of 12 reps on each side and take a 1-minute rest after each set.
18. Pistol Squat leg workout
Start standing with feet hip-distance apart. Lift the right leg while sitting hips back & bend left knee, bringing body as low as possible while keeping the torso upright. Take your Arms out in front of the chest or out to sides for balance. Driving on the left heel, stand up to return to start. Repeat on the other side. That's one rep. Do 3 sets of 12 reps on each side and take a 1-minute rest after each set.
19. Mini Band Step Out With Leg Lift workout
Stand with feet hip-width apart & place a band just above ankles. Engage the core, bend knees a little bit, & hinge forward at the hips a bit. Then take a side step once with right leg, bring the right leg back in & lift right leg out to the side $ back in. That's one rep. Do 20 reps, alternating sides and take a 1-minute rest after each set.
20. Mini Band Clamshells leg workout
Lie on the right side with knees bent. Place a mini resistance band around your thighs, just above knees. Form a 90-degree angle with the right arm and place the left hand on the left hip to prop yourself up and remain stable. Now working opposite to the band, squeeze glutes & thigh muscles to press left thigh up as far as you can. Take to the left thigh back in the starting position slowly. This is one rep. Do 10 reps on each side and take a 1-minute rest after each set.
21. Mini Band Kickback leg workout
Get on hands and knees. Put one end of the mini band around right foot & position the other end on the left thigh, just above the knee. While keeping abs tight, contract glutes to slowly kick right leg back until it's straight. Squeeze glutes for a second at full extension, Slowly bring it back down. That’s one rep. Do 3 sets of 15 reps on each side and take a 1-minute rest after each set.
22. Lying Lateral Leg Raise leg workout
Lie on the right side, resting a right elbow on the ground just below right shoulder, and placing the left hand on the floor in front of the chest for stability. The left leg should be bent over the right leg & right leg should be straight on the ground, slowly raise the right leg as high as you can without moving any other part of the body. Pause, then return to the starting position. That’s one rep. Do 3 sets of 12 reps on each side and take a 1-minute rest after each set.
23. Rainbow Kick leg workout
Start on all fours, hips directly over knees and shoulders over wrists. Keep your spine at neutral and core position engaged, straighten the right leg out to the side, so the tips of toes are just above the ground. Lift the right leg up around in a rainbow arc behind you & bring toes near to ground on the other side of the left leg, then come back to starting position. That’s one rep. Do 3 sets of 15 reps on each side and take a 1-minute rest after each set.
24. Glute Bridge leg workout
Lie on your back with knees bent, feet on the floor from 12 to 16 inches from your butt. Squeeze glutes to raise hips toward the ceiling & brace core, then press into heels. Before lowering to start holding the position for two seconds. That's one rep. You have to do 3 sets of 12 reps and take a 1-minute rest after each set.
25. Single-Leg Glute Bridge leg workout
Lie on back with knees bent, arms out to sides, feet flat on the floor, hip-width apart. Lift the left leg straight point to ceiling with foot flexed. Squeeze the glutes to lift hips evenly off the floor and then lower. That’s one rep. Do 3 sets of 12 reps on each side and take a 1-minute rest after each set.
