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10 Exercises to Tone Your Legs and Butt At Home (With Illustrations)

Lateral Lunge Side Kick Up for a challenge? There are great exercises you can try to target the inner thigh muscles and get the legs you've been dreaming of Poppy My personal trainer just got fired: Then switch legs and do the same for the other leg. Begin by standing with feet shoulder-width apart, arms at the sides.

Keep your knees slightly bent, lay the chest on your upper thighs, and let your head fall forward toward the ground. Keep the quads engaged and slowly work to straighten the legs without locking.


Keep your toes pointing in the same direction as your knees. Lie on your side, cross your top leg over and lengthen your bottom leg. Flex your bottom foot and press that leg up and down for 30 seconds. Jump up, spread your feet, bend your knees and press your hips back. Push through the heels to jump back up and return to the starting position.

Get down on your hands and knees, straighten your legs and lift your hips up toward the ceiling. Return to the initial position and repeat. Place a step or a box behind you and stand up tall.

Place your right foot on top of the step, bend your knees and lower the hips until your left thigh is parallel to the floor. Return to the starting position, repeat for 30 seconds and switch legs.

Lean forward with your back flat, jump to the right, bring your left foot behind you and bring your left arm in front of you. Jump to the left and bring your right arm in front of you and your right foot behind you. Repeat for 45 seconds. Plie squat calf raise: Start in a sumo squat position , with your feet in a wide stance, your toes pointing out to the sides and your thighs parallel to the floor.

Raise your heels off the floor and squeeze your calves. Lower your heels and repeat. Lie on your back with your arms by your sides, knees bent and feet flat on the floor. Raise one leg and lift your hips as high as you can. Lower your hips, repeat for 30 seconds and switch legs. Stand with your back pressed against a wall, your knees bent and your thighs parallel to the floor. Hold this position for 45 seconds. Enter your weight to find out how many calories you can burn doing these leg exercises for women: Share on Facebook Share.

Share on Twitter Tweet. Share on Pinterest Share. Go from beginner to advanced in just 8 weeks and reach peak performance with the help of our Beginner Program! Phase one focuses on strengthening your muscles, tendons, and ligaments, and boosting your flexibility and Phase two focuses on improving your cardiovascular endurance, stamina, and muscle power.

You are here Home. Sculpt strong, toned legs and thighs with these exercises that work the muscle fibers you're probably overlooking. Watch the workout video Read success stories of women who followed this workout. WIN a prize a day! Split Squat Targets butt and quads Stand with back facing a chair about 2 feet away , hands on hips, and bend left leg behind you to place top of foot on chair seat. Squat, bending right leg 90 degrees with knee over ankle. After each full squat, do a half squat, bending just 45 degrees.

Do 15 to 20 reps. Switch legs and repeat. Do 2 to 3 sets. Sissy Squat Targets quads, hamstrings, and calves Stand with feet hip-width apart with right side next to a chair, right hand holding seat back.

Rise up onto toes heels off floor and bend knees 90 degrees as you lean torso back 45 degrees so that body forms a straight line from knees to shoulders, abs tight. Return to standing on toes. Do 2 to 3 sets of 15 to 20 reps. Pistol Squat Targets butt and quads Stand with feet hip-width apart, fists in front of chest with elbows bent; lift right foot forward a few inches off floor, foot flexed.

Squat, bending left knee 90 degrees, as you lift right leg to hip level in front of you. Let right heel hover close to floor. Do 15 to 20 reps, then switch sides and repeat. Goblet Squat Targets butt, quads, inner thighs , and hamstrings Stand with feet wider than shoulder-width apart, toes turned out, holding handle of a single dumbbell vertically with both hands in front of chest like a goblet , elbows bent out to sides. Squat, bending knees 90 degrees. Holding weight in place, jump up slightly as you rise out of squat, landing with knees soft.

Three-Way Lunge Targets butt, quads, inner thighs , and hamstrings Stand with feet hip-width apart, hands clasped in front of chest. Lunge forward with left leg knees bent 90 degrees ; return to start. Lunge left leg out to left, toes facing forward, and bend left knee 90 degrees. Lunge backward with left leg to complete 1 rep.

Great legs fast

Jun 16,  · How to Work Your Inner Thighs at Home. Sculpted, slim legs may seem hard to get, but fear not! There are great exercises you can try to target the inner thigh muscles and get the legs you've been dreaming of all from the convenience of %(16). Work out your legs at home The equipment at the gym is very helpful when it comes to working out your lower body. However, t o work out your legs, all you really need is a good attitude and a good amount space. Upgrade your workout routine with these 10 leg exercises for women. Work your thighs, hips, quads, hamstrings and calves at home to build shapely legs and get the lean and strong lower body you've always wanted!