Strong, toned legs aren’t just about aesthetics – they provide crucial support for your entire body! These three exercises combine unilateral and bilateral training to build strength, improve balance, and sculpt your legs.
3 Best Leg Exercises to Strengthen and Tone Your Legs
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1. Hip Thrusts
Hip thrusts are a fantastic exercise for building strong, toned glutes and a sculpted lower body. They’re a great addition to any leg workout routine, especially if you already include squats.
How to perform hip thrusts:
- Start by setting up a bench and make sure it’s secured and sturdy. Sit on the bench with your feet on the floor and your knees bent. Keep your feet shoulder-width apart and toes pointing forward and slightly out.
- Rest your upper back on the edge of the bench and if you are using weights, hold them on top of the pelvis.
- Squeeze the glutes and tighten the core. Press the hips up so the shoulders to your knees are forming a straight line. Let the bench support your mid-back and push through your feet to drive the power.
- Pause at the top for a second and release. Slowly lower your hips toward the ground and stop when it’s just a few inches off the floor. Complete 10-12 reps Aim 2-3 sets.
2. Reverse Lunge
Reverse lunges elevate the classic lunge by challenging your balance and coordination. This unilateral (single-leg) exercise helps identify and correct muscle imbalances between your legs, leading to improved body symmetry.
How to perform a reverse lunge:
- Stand straight with your feet about shoulder-width apart. Keep your back straight and engage your core.
- With your right foot, take a step backward and land on the ball of the foot, and keep your body balanced. The heel of your right foot should be pointing up.
- Tuck in your hips and tighten your core. Lunge down by bending both knees to 90 degrees. You can have your hands on your waist or out in front of you. Whatever makes it easier to stabilize your body, you can do that.
- Press through the heel of your front foot to come up to the starting position. Repeat 10 times on the side before you switch and complete 10 on the other side. Aim 2-3 sets.
3. Side Lunge
Side lunges, also known as lateral lunges, are a fantastic exercise for sculpting your inner thighs, glutes, and hamstrings. They also challenge your balance and stability, making them a great exercise for athletes.
How to perform side lunges:
- Stand straight with your feet shoulder-width apart. Extend your arms in front of your chest.
- Tighten your core and keep your back straight and flat. Take a wide step out to the side of you with your right foot and shift your weight to the right leg. Make sure your toes are pointed forward.
- Bend your right knee to lower yourself into a lunge while keeping the left leg straight. It should feel as if you are trying to sit on a chair that’s behind your right leg.
- At the bottom, pause for 1-2 seconds and push off on your right foot to return to the starting position. Repeat 10-12 reps and switch sides. Complete both sides and aim 2-3 sets.