Getting stronger, leaner legs is easier than you think. In fact, did you know your lower body is the easiest and quickest place to build muscle? Yep! You have over 200 muscles below your waistline, including the largest muscle in your body – your butt! So get off your butt and get #Bellastrong by following these 5 exercises for stronger, leaner legs that you can do at home without any equipment!
Our Favorite 5 Exercises for Stronger and Leaner Legs
Skater Lunge (Quads & Glutes) – Start in a reverse lunge with your back leg slightly at an angle. Leap with the other foot forward and bring the opposite leg behind you, only tapping your toe to the ground. Immediately jump back the other direction and continue alternating until you feel the burn. You should feel almost like you are skating without moving. Make sure to keep your knees bent and stay as low as possible to really work your quads (front of your legs) and butt muscles. Do 3 sets of 12 to 15 reps.
Jump Squats (All over Leg Workout)- Stand with feet shoulder-width apart. Put your arms at your sides and your back should stay neutral ( Do not arch or hyperextend) As you squat down, keep your back straight and keep your knees aligned with your feet (Do not let your knees go past your feet). Lower into a squat only two-thirds of the way. Then jump straight up reaching arms to the ceiling. When you land to return to squat. Do 3 sets of 12 to 15 reps.
Cossack Squat (Thighs, Quads, Glutes) – Stand with feet much wider than shoulder-width, arms relaxed by sides and toes pointing forward. Squat as deep as possible to the left, while the right foot stays firm on the ground. Again be careful to keep your knee in line with your foot. Keep your abs tight and make sure you are breathing. Extend arms straight out from shoulders for balance or use a free weight for more of a challenge. Return to the starting position and perform on the opposite side to complete one rep. Do 3 sets of 12 to 15 reps.
Glute Bridge (Glutes) – Lie on your back on a yoga mat or soft surface facing up with arms at sides and palms facing up or down, whichever is comfortable. Your knees are bent and feet should be flat on the floor. Tighten your abs and glutes and raise your hips up to form a straight line from shoulders to knees. Hold for 25 seconds. Repeat 3 times. For more of a burn, you can pulse slightly up and down while holding.
Mountain Climbers (Abs, Glutes, Calves, Hamstrings) – Start in a push-up position. Bend your right knee and bring your right foot up towards your hands with the other foot planted firmly on the ball of your foot on the floor. Keep your hands in a push-up position and quickly switch your legs, straightening your right leg out behind you and bringing your left leg up between your knees. Repeat as quickly as you can for at least one minute.
Now that you have all you need to get those strong, toned, leaner legs. Get up, start now, and have an awesome #bellastrong day! Need some motivation? We have an article on that too!
How to Motivate Yourself to Exercise.