Strong, toned legs speak volumes about how you treat your body. Exercises like squats, sumo squats, leg extensions, glute bridges, step-ups, box jumps, wall sits, and side lunges greatly help to strengthen and tone your lower body. You can add oomph to any outfit with sculpted legs. Here are 14 amazing leg workouts to help you build lean, strong legs. You can do these exercises every day for 20 minutes in your home or gym. Usually, you will see results within two weeks. So, without further ado, scroll down to check them out.
14 Best Leg Strengthening Exercises For Women
Before you start full-on with your leg exercises, you must warm up. Here’s a 10-minute warm-up routine to guide you.
Warm-up
Neck tilts – 1 set of 10 reps Neck circles – 1 set of 10 reps Shoulder circles – 1 set of 10 reps Elbow circles – 1 set of 10 reps Arm circles – 1 set of 10 reps Wrist circles – 1 set of 10 reps Waist circles – 1 set of 10 reps On spot jogging – 2 minutes Standing toe touch – 1 set of 10 reps Lateral lunges – 1 set of 10 reps Calf raises – 2 sets of 20 reps Ankle circles – 1 set of 10 reps
Now, you can begin with your leg strengthening exercises. Here’s what you’ve got to do.
1. Dumbbell Squats
Target – Glutes, quads, hamstrings, and lower back 2 sets of 15 reps You may also incorporate quad-strengthening exercises into your routine that can help you achieve well-defined and powerful lower limbs.
2. Goblet Squats
Target – Glutes, quads, hamstrings, and lower back 2 sets of 15 reps
3. Curtsy Lunge
Target – Quads, hamstrings, glutes, and hip adductors 2 sets of 10 reps You may also choose to incorporate targeted inner thigh exercises that can lead to noticeable results.
4. Wide Stance Barbell Squat
Target – Quads, hamstrings, glutes, adductors, and hip flexors 3 sets of 8 reps
5. Leg Press
Target – Glutes, hamstrings, quads, hip flexors, and calves 2 sets of 15 reps
6. Lying Leg Curls
Target – Hamstrings, calves, quads, and glutes. 3 sets of 12 reps
7. Side Lying Leg Raises
Target – Adductors, hip flexors, and glutes. 3 sets of 10 reps
8. Sled Push
Target – Quads, hamstrings, calves, and glutes. 3 sets of 15 steps to push the sled
9. Sled Drag
Target – Hamstrings, quads, calves, and glutes 3 sets of 15 steps to drag the sled
10. Lateral Sled Drag
Target – Abductors, adductors, quads, and glutes 3 sets of 15 steps to drag the sled
11. Mountain Climbers
Target – Quads, hamstrings, glutes, and hip flexors 3 sets of 20 reps Disha, a vlogger, shared her experience of doing mountain climbers for 7 days in her vlog. Her lower belly was initially 31.5 inches. After 7 days, she saw some results. She said, “My lower belly is at 31 inches. Before starting the workout, I knew I was going to lose and that is exactly how much I lost (i).”
12. Stepping Side Kicks
Target – Adductors, abductors, quads, calves, hamstrings, and glutes 4 sets of 10 reps Adding bodyweight hamstring exercises can further enhance the strength and flexibility of your legs.
13. Romanian Deadlift
Target – Quads, calves, hamstrings, and glutes. How To Do Sets And Reps 4 sets of 10 reps Moreover, to sculpt your quads, include exercises for toned thighs in your workouts.
14. Reverse Lunge
Target – Quads, hamstrings, glutes, and calves. How To Do Sets And Reps 3 sets of 10 reps per leg What deficiency causes weakness in the legs? Vitamins B1 and D deficiency may often cause muscle weakness and pain in the arms and legs (1), (2). Does walking strengthen your legs? Yes. Walking is a good low-impact exercise that helps improve blood flow in the legs and enhances muscle strength. What vitamins should I take for weak legs? The intake of foods rich in vitamins B1, B12, C, and D may help strengthen weak legs. How long does it take to strengthen weak leg muscles? You will likely notice changes within eight weeks after starting a leg strengthening exercise routine and following a nutritious diet. Take a further step and add in resistance band leg exercises, leg adduction exercises, and leg abduction exercises to really strengthen and tone your lower body. What foods strengthen weak legs? Lean proteins, full-fat dairy, and fat-rich fruits like avocados, whole-grain bread, and nuts help strengthen weak legs. Is magnesium good for leg weakness? Magnesium deficiency is one of the common causes of muscle cramps and leg weakness. Hence, including foods that are rich in magnesium may improve leg weakness. However, do not self-medicate and consult a doctor before taking supplements.
Illustration: Leg Strengthening Exercises For Women To Get Toned Legs
Achieve slender legs through simple yet effective leg exercises. Take a moment to watch this video and discover valuable techniques to tone and strengthen your calves, resulting in a leaner, more sculpted appearance. Watch it now!
