As a physical therapist most of my day is spent prescribing exercise to people. I see a lot of injuries; especially in the legs. It seems like a lot of people have ankle, knee, and hip pain that can actually be resolved with some strengthening of some key muscle groups. For today’s post I wanted to highlight my top 10 leg exercises to strengthen these key areas. The result will be stronger, more functional legs/joints with an added bonus of some sleek and sexy / toned and tightened! Enjoy!
Squats
Biggest bang for your lower-leg buck! Great way to incorporate all the large muscle groups of your legs and hips.
3 sets of 15
Biggest bang for your lower-leg buck! Great way to incorporate all the large muscle groups of your legs and hips.
3 sets of 15
Lunges
Great exercise to isolate one leg at a time.
3 sets of 10 each leg
Great exercise to isolate one leg at a time.
3 sets of 10 each leg
Side Lunges
It’s important not to get caught up in one single plane of movement. Try a side lunge to work the AB/ADductors and stabilize your knee joint.
3 sets of 10 each leg
It’s important not to get caught up in one single plane of movement. Try a side lunge to work the AB/ADductors and stabilize your knee joint.
3 sets of 10 each leg
Bridges / Single Leg Bridges
Great for the glutes, hamstrings, and even lower back.
3 sets of 20 (regular) or 10 (single-leg)
Great for the glutes, hamstrings, and even lower back.
3 sets of 20 (regular) or 10 (single-leg)
Hip Abduction
Simple but incredibly effective. If it’s too easy try it with a side plank (see below).
3 sets of 15 each leg
Simple but incredibly effective. If it’s too easy try it with a side plank (see below).
3 sets of 15 each leg
Single Leg Dead Lift
Another one of my favorites. Nuke your backside by going single-leg style.
3 sets of 10 each leg
Another one of my favorites. Nuke your backside by going single-leg style.
3 sets of 10 each leg
Calf Raises
Don’t forget about the calves. They’re important to strong, sculpted legs, also.
3 sets of 20
Jump Squats
Take the squats up a notch by jumping for joy… and your reps.
3 sets of 10
Take the squats up a notch by jumping for joy… and your reps.
3 sets of 10
Side Plank with Hip Abduction
Think side planks are too easy? Try adding a leg lift.
3 sets of 8-10 each side
Ball Squeeze Hip Adduction
Simple yet effective way to work your inner-thighs. Add them to a bridge to make your workout twice as effective.
Hold 5 seconds; 3 sets of 10-15
Simple yet effective way to work your inner-thighs. Add them to a bridge to make your workout twice as effective.
Hold 5 seconds; 3 sets of 10-15
Band Walks
One of my favorite clinical exercises. Walk back and forth with an exercise band tied around your ankles.
10 steps one way then 10 steps back; 3 times
One of my favorite clinical exercises. Walk back and forth with an exercise band tied around your ankles.
10 steps one way then 10 steps back; 3 times
Looking for more great leg workouts? Try one of my favorites…
As always, should you have any questions for me or recommendations for T&T please get a hold of me at toneandtightenfitness@gmail.com
Make it happen,
Jared
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Have a great day!
Jared