- Jumping Jacks
- Pulse Squats
- Side Kicks
- Speed Skater Lunges
- Single Leg Deadlifts
- Squat Jumps
- Jump Rope
Keep reading for a step-by-step guide of the workout with pictures, videos, and descriptions of each of these exercises.
Eliminate guesswork and confusion and start seeing results.
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It’s leg day today! Think you need a lot of expensive equipment or gym membership to sculpt strong, lean legs? Think again!
This workout is going to be a roaster – I’m not gonna lie.
We’re going to throw a lot at your legs – both sets and exercises. The key principles here are going to be mixing things up and basically coming at your legs from every angle possible. We’ll hit every major muscle group, and then hit it again and again!
Excited? I thought you might be!
How Can I Strengthen My Legs?
If your goal is to have stronger and more defined legs, you should start by doing leg workouts at least twice per week.
Include leg workouts with weights as well as a variety of other exercises that target your legs and thighs, including bodyweight workouts, walking, jogging, biking, etc.
Does Walking Strengthen Legs?
Walking can help trim down your legs and thighs, but if you want toned and defined legs, you should add some additional exercises to build muscle.
Slimming down and strengthening your legs requires a combination of exercise, plus a healthy diet. Walking can definitely be a beneficial component of your exercise program, and it is a simple way to burn calories and fat.
If you love to walk and want to build strength, you can focus on some more difficult techniques in order to slowly strengthen your legs. Try walking uphill, speed-walking, or walking with weights. Whatever your style of walking, you will be able to tone and tighten your legs.
Add this leg workout below to your workout routine for strong and toned legs!
- Start with your feet together and your arms relaxed.
- Jump and separate your feet while bringing your arms up overhead.
- Jump again and return your feet and arms to the starting position.
Knees over toes – go as low as you can go.
- Stand with legs hip-width distance apart. Keep hands in front of you or on your hips.
- With chest and head up, bend at the hips and knees to lower down as if sitting. Keep your knees just over your toes.
- Lower until your thighs are parallel with the floor.
- Straighten and stand up.
Small squats through the middle of the motion – not all the way down, not all the way up
- Start in standing position with legs hip-width distance apart.
- With your chest and head up, lower down to a squat.
- Pulse up and down, staying within the squat range with bigger and smaller movements.
- Straighten and stand up.
Focus on the muscle contraction – not the height of your leg. You should feel it more in your butt than the front of your hip.
- Start by standing normally with your arms brought in.
- Kick one leg out to the side. Think stronger, not necessarily higher.
- Put as much power as possible behind that kick.
Speed Skater Lunges – 30 reps each direction (60 total)
Great way to follow up side kicks as we totally tap out the glute med (side of your hip)
- Bend your knees and slightly lean forward and then take a big step and leap to the right side. As you go, bring your left leg behind you and go down into a lunge.
- Then switch sides and move to the left, bringing your right leg behind you into a lunge.
- Continue alternating sides and building up speed.
Keep your back straight, hinge at your hips, and focus on squeezing the glute to come to upright
- Stand on your left foot with a weight in your right hand.
- Keep your back straight and bend forward as you take your right leg straight back behind you. Pause for a second.
- Use the muscles in your butt and hamstrings to pull yourself back to upright.
- Repeat for desired number of reps and switch sides.
Squat Jumps – 30 reps
Good form – knees over toes and try to land as softly as possible
- Start down in a squat with feet hip-width distance apart, knees just above toes, and thighs parallel with the floor.
- Power out of the squat by jumping high into the air, raising arms above head.
- Land back into a squat.
Sorry (not really sorry), your butt will love you for this, I promise. You got it!
Jump Rope – 60 reps
Even if you don’t have a jump rope, going through the motion is still a great way to make sure your calves feel it like the rest of your legs are by this point.
Looking for more great workouts? Try some of these:
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Want to get in better shape but aren’t too sure where to start?
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Our “Back To Basics” ebook is a 6-week workout plan designed specifically for beginners to help you burn calories, lose weight, and tone muscle – all from the comfort of your own home! There’s no equipment required, each workout is completely unique, and best of all – there’s video instruction for every single workout.