Do you want to get your legs in shape? Here are some of the best exercises to tone all the parts of your leg. Everyone desires nice toned and slim legs but sometimes a dreaded “leg day” coming up can make any women attach to the treadmill instead of doing some free weights. These excellent glutes and hamstrings workout and quads and calves workout will help you to accomplish all that and more.

Glutes and Hamstrings Workout

Glutes and Hamstrings Workout

Lateral Step-up with Kickback

In this workout, the kickback targets the glutes.

  • First, you have to stand to the left side of an aerobic step or box.
  • Then step sideways onto the box with your right leg only, then engage your abs and press your left glute as you bring your straight left leg back of you in a kickback movement.
  • Keep it for one count, then release the glute and step off the box with your left leg carefully, accompanied by your right leg.
  • Now repeat for reps, and then change the sides.

 

Split Squat

This workout works both for your glutes at the same time one gets stretched while the other is engaged.

  • You have to stand a few steps in front of a bench.
  • Carefully stretch your one foot backward to put it on top of the bench with the bottom of your shoe almost parallel to the ground.
  • Bend your front leg to lower your body straight down toward the ground.
  • Make assured that your knee stays back your toes until your leg is about parallel to the ground and your back knee is within a foot of the floor.
  • Then squeeze in the heel of your front leg and squeeze your glute as you stand straight back up.

 

Swiss Ball Hamstring Curl

This workout builds muscle, especially in the hamstrings of your legs.

  • Put a Swiss ball in front of your feet.
  • Lie down with your backbone and palms level on the ground.
  • Put your heels on top of the ball, and then squeeze your hips and glutes off the ground.
  • Retain your back straight and abs contracted.
  • Dig your heels into the ball as you roll it toward your glutes.
  • Reverse the movement, and push the Swiss ball away from your glutes to the starting position.

Hamstring Curl with Sliders

This workout is very effective for hamstring strength of your legs.

  • You have to lie on the ground with your knees bent, and your back and palms flat.
  • Place your feet on sliders.
  • Then press your heels into the sliders, and lift your hips off the ground.
  • Keep this position during the complete exercise.
  • Turn your heels toward your glutes, and then spend three seconds squeezing both heels away from your body, back to the starting position.

 

Quads and Calves Workout

Quads and Calves Workout

Pistol Squats

This workout targets the quads of your legs.

  • Stand with your feet hip-width apart, and your hands touching in front of your chest.
  • Lift your left foot forward a few inches off the floor, foot flexed.
  • Squat, bending your left knee 90 degrees and holding your left leg to your hip level in front of you.
  • Let your right heel hang tight to the floor or hold onto a chair or wall for support.
  • Then switch the sides and repeat it.

 

Goblet Squat

This workout targets the quads of your legs.

  • You have to stand with your feet wider than shoulder-width apart, and your toes turned out.
  • Then retain a handle of a single dumbbell vertically with your both hands in front of your chest.
  • Curve your elbows out to the sides.
  • Now squat, bending your knees 90 degrees.
  • Squeeze in mid-foot to stand.
  • Retaining a weight in place, hop up slightly as you stand out of a squat, landing with knees soft.

 

Standing Calf Raises

Calf raises target the calves of your legs.

  • You have to stand on the edge of a step.
  • Stand tall with your abdominals dragged in, the balls of your feet securely set on the step, and your heels hovering above the edge.
  • Lift your heels a few inches above the edge of the step so that you’re on your tiptoes.
  • Retain the position for a moment, and then lower your heels below the platform, holding a stretch in your calf muscles.

 

Conclusion

In order to strengthen and tone your legs, you will need to do all these glutes and hamstrings workout, and of course, the quads and calves workout. Dietary modifications blended with these workouts will help you to shape your legs, gain muscle, and enhance your lower body part.