Best Leg Exercises
~ For Sexy, Toned Legs ~

The best leg exercises are going to be the ones that hit majority of the muscles in your legs. You can get a great leg workout with some simple moves. The more muscles you recruit during your leg workout, the more it benefits for your body.

Now, you don't want to do leg toning exercises on just your quads and hamstrings. To get a great leg workout you need to hit the leg from all different angles...from the hips all the way down to the ankles.

You should learn more about your leg muscles to better understand the main function of each muscle in the leg.

The best leg exercises are going to be the functional, multi-joint type exercises. The reason is because they encourage muscle balance and and developing overall strength in your legs and building muscle.

Types of the Best Leg Exercises:

• Squats
• Lunges
• Calf Raises
• Ankle Exercises

NOTE: the muscles in your legs are very large. When you do any leg workout, you will be using a lot of energy. When working your legs you should only work your legs, that way you could put all your effort into your best leg exercises without having to conserve energy for other muscles groups.

The best leg exercises don't have to be boring, get creative to make it more fun. You can always go jogging, skating, jump roping, bouncing on the trampoline with your kids. Whatever keeps you active, get up and do it!

REMINDER: Don't forget to do leg stretches to prevent tight leg muscles. It would be best to do them after your workout when your muscles are nice and warm.

To strengthen your leg muscles, here are some of the best leg excercises you can do. These will work your leg from top to bottom:

Squats

Squats are an excellent example of the best leg exercises. Make sure to do them right so you don't strain your knees.

Bodyweight Squats - this is done using only your bodyweight.

Stand with your feet shoulder width apart, with knees and toes pointed out.
Keep your abdominals tight throughout the move.
Place arms at your sides and as you squat, bring your arms up parallel to the floor for balance.
Squat down as if you're going to sit in a chair, hold the position for a few seconds.
Stand back up and repeat.

Dumbell Squats - this is done using dumbells.

Stand with your feet shoulder width apart, with knees and toes pointed out.
Keep your abdominals tight throughout the move.
Hold the dumbells at the sides of your body while squating.
Squat down as if you're going to sit in a chair, hold the position for a few seconds.
Stand back up and repeat.

Ball Squats - these will work your quads more than your hamstrings and butt.

Place a stability ball against the wall, level with your lower back, right above your hips.
Place feet shoulder width apart and slightly in front of the ball.
With your back against the ball slowly squat, rolling the ball down into a sitting position until your knees are bent at 90°.
Hold, then return to the starting position.

Front Squats - this is done with a bar across the front of your shoulders. If you have lower back problems, then the front squat would be easier for you since it will be less weight than if the bar was on your back. Having the bar in front will pull you more forward which makes your abs work hard to keep your torso upright. This will work your quads more than your hips and butt.

Place a bar across the front of your shoulders (add the amount of weight you can handle).
Stand with your feet shoulder width apart, with knees and toes pointed out.
Keep your abdominals tight throughout the move.
Using a controlled movement and pushing through your heels, squat down as if you're sitting into a chair.
Squat down a little further than being parallel to the floor.
Stand back up and repeat.

Back Squats - this is done with a bar across the back of your shoulders. If you have lower back problems, then the front squat would be easier for you since it will be less weight than if the bar was on your back. This will work your hip and butt muscles more than your quads. Just make sure to squat with your body upright, not leaning forward too much.

Place a bar across the back of your shoulders (add the amount of weight you can handle).
Stand with your feet shoulder width apart, with knees and toes pointed out.
Keep your abdominals tight throughout the move.
Using a controlled movement and pushing through your heels, squat down as if you're sitting into a chair.
Squat down a little further than being parallel to the floor.
Stand back up and repeat.

Sumo Squats - also known as plie squats. This will work the inner thigh more.

Stand with your feet wider than shoulder width apart, with your toes turned out at a 45° angle.
Hold a dumbell at the center of your body with both hands.
Squat down until your knees are at a 90° angle.
Hold and return to the starting position squeezing your glutes...then repeat

Hindu Squats - when these are done properly, combined with deep breathing... it will strengthen your entire body AND rehabiliate the knees and ankles while building exceptional lung power. These squats are actually easy on the joints. While doing these moves, exhale on the way down and inhale on the way up.

Stand tall with your hands pulled up to your chest, feet shoulder width apart and toes pointing straight.
Keeping your back straight, squat down bringing your arms down and back behind you for balance.
Squat all the way down and at the bottom of the move come up onto your toes (make sure to still keep your back straight).
Swing your arms forward and push back off your toes back to the starting position.

Lunges

Lunges are absolutely one of the best leg exercises you can do for your entire lower body. This is a multi joint movement that can make the muscles in your lower body stronger while improving your balance.

Walking Lunge - you can use just your bodyweight or dumbells for this exercise.

Stand tall with your abs tight.
Take a step forward with one leg. Bend your legs until your back knee is right above the floor.
Make sure that your front ankle is directly below your front knee.
Both of your legs should be angled at 90°.
Stand up pushing through your front heel and take your back leg and step forward.
You're basically walking while lunging.

Side Lunge - you can use just your bodyweight or dumbells for this exercise also.

Take a step out to the side and plant your foot about 2 feet out. And keep it there!

If you stepped out to the right, bend your right knee and come down into a lunge position. Your left leg will be completely straight and act as a pivot.

Come down until your thigh is parallel to the ground then, using hip power, push yourself back up, straightening your right leg but WITHOUT popping all the way back to a standing position where your feet are together.

Remember, keep your feet in the SAME position for the whole exercise.

When you come to the top, you're now going to lunge down to the OTHER side.

Come down until your left knee is bent 90Â° then push back back up. Again, you're NOT popping up to a total standing position - just straightening your legs. This not only spares your knees, it allows you to keep tension on the muscles better AND use heavier resistance!

Reverse Lunge - you can use just your bodyweight or dumbells for this exercise also.

Stand tall with feet shoulder width apart.
Take one leg and step back and lunge down until both legs are bent at 90°.
Make sure that the ankle in front is directly under your front knee.
Push through your front heel to stand back up and repeat.
Switch legs.

Calf Raises

Since the calf muscle is the biggest muscle that provides overall strenght to your ankles, you definitely want to make sure to have nice, strong calves. These are the best leg exercises for the calves.

Calf Raises - this is the best exercise for your calves and you can use just your bodyweight or dumbells for this exercise.

Stand on the edge of sturdy step.
Make sure the front part of your foot is firmly on the step, not just your toes.
Slowly lower your heels to the ground (this stretches the calf muscle).
Then slowly raise up onto your tippy toes and hold for a second, then lower back down and continue your reps.
Make sure ot get a full range of motion by going all the way up and all the way down.

1 Leg Calf Raise - this actually works your calf muscle harder an puts more intensity on the muscle. If this is too hard, just focus on getting stronger with the 2 leg calf raise and then move to this exercise.

Stand on the edge of sturdy step with one leg, place the other foot behind the ankle of the leg your working to keep it out the way.
Make sure the front part of your foot is firmly on the step, not just your toes.
Slowly lower your heel to the ground (this stretches the calf muscle).
Then slowly raise up onto your tippy toe and hold for a second, then lower back down and continue your reps.
Make sure ot get a full range of motion by going all the way up and all the way down.

Ankle Exercises

If you want to improve your speed, agility, and balance while protecting your lower joints...then you need stronger ankles.

Ankle Circles - do this move slowly.

Sit comfortably on the floor with your legs straight out in front of you.
Slowly bring your toes towards you, then go around creating full circles while leading with your toes.
Go in both directions.

Ankle Dorsiflexion - this will really work the front of your calf muscles, while strengthening your ankles.