Hello Guys, Thanks for visiting our website. Today we will talk about “10 Exercises to Get Tone Legs At Home”. These home workouts will work on your lower body parts. So let’s dig into the topic and read in brief.
Leg exercises work for your largest muscle group, so keeping your legs toned is extremely beneficial. Leg strength enhances balance and coordination, protects joints from injury, and increases metabolism. Leg exercises become even more important as you grow older to keep your ankles, knees, and hips in good shape.
Walking, while great for getting your heart rate up, does not build as much muscle tone as focused leg exercises. Though walking is a great exercise to get your heart rate up, it doesn’t build as much muscle tone as focused leg exercises.
Try incorporating leg exercises into your strength training regimen twice a week. You should aim for 10 to 15 reps per set and two to three sets per workout. Because leg muscles are big, you should notice an instant improvement in muscle tone. If you have any joint issues, consult your doctor before beginning a leg workout routine.
If you want to tone your legs, follow these exercises and tips.
10 Exercises to Get Tone Legs
Squatting is a popular exercise that works the legs, lower back, and core muscles. It can assist people in strengthening their muscles and burning fat. However, performing a squat without first learning the proper form can result in injury.
Squats are great if you have back pain. They won’t strain the back because they’re done while standing up and without any extra weight.
Perform your squats while standing alongside a wall, next to a chair, or on the edge of a table, with one hand on the object for balance or extra support. Resist the urge to tug or push away from it.
Lunges are a powerful exercise that shapes and strengthens nearly every muscle in the lower body. Learn how to do them correctly, and this exercise can become an important part of a strength training or circuit training workout.
Lunges work your thighs, butt, and abs. This move uses both legs at the same time, making it a great exercise for strong legs.
How to do a lunge?
Stand in a split stance, with the right foot about 2 to 3 feet in front of the left. Your torso is straight, shoulders back and down, core engaged, and hands on hips.
- Bend your knees and lower your body until your back knee is a few inches from the floor. At the bottom of the movement, your front thigh is parallel with the ground, your back knee is pointing toward the floor, and your weight is equally distributed between both legs.
- Push back up to the starting position, keeping your weight on the front foot’s heel.
Plank Leg Lifts
The traditional plank exercise is fine, but plank leg raises take it to a whole new level. Adding leg raises (also known as leg lifts) can boost the intensity and activate more abdominal and lower-body muscles.
How to do plank leg raises?
- Begin in a plank position, with your hands shoulder-width apart. Your shoulders, hips, and ankles should form a straight line.
- Keep your abs engaged and raise your right leg off the floor to about hip height. Maintain a flexed right foot.
- Take a breather and feel the heat. Then, return your right leg to the floor.
- Rep with your other leg.
Aim for three sets of ten repetitions, alternating legs. If that’s too difficult, start with fewer reps and gradually increase. Is it too simple? More sets are needed!
The single-leg deadlift is a simple but effective exercise for strengthening and toning the buttock muscles while also maintaining balance. For weights, you can use a kettlebell or a dumbbell, but beginners can do it without using any weights. You can integrate it into your lower body strength and toning routine.
How to do single-leg deadlifts?
You’ll need a place that allows you to stretch out completely. Place a kettlebell on the floor in front of you.
- Stand up straight, both feet on the ground, legs straight, and hands in front of you.
- As you slide the non-supporting leg back, press into the supporting leg, allowing your upper body to move forward with your hip as the hinge. If you begin to lose balance during the exercise, simply lightly touch the free-floating leg to the floor to regain balance.
- Maintain a straight support (balancing) leg or allow a slight, gentle bend in the knee. Fold forward until your fingers reach the kettlebell handle, then wrap your fingers around it to grab it.
- Finish the movement by pulling the weight with your backside muscles, the hamstrings and the buttocks.
- Finish with your body upright and your support leg fully extended. Make sure to finish the entire range of motion by pushing your hips forward at the top of the movement to tighten your buttocks.
- After a brief pause to make sure you have complete control of your balance, slowly lower the kettlebell to the floor.
Stability Ball Knee Tucks
Doing knee tucks on a stability ball will tone your legs fast. The stability ball knee tuck is one of those abdominal moves that appear to be enjoyable to perform. You start in a plank position with your legs balanced on the stability ball, then tuck your knees forward toward your chest, drawing them close as you roll the stability ball toward you.
You must have sufficient core, chest, and shoulder strength to perform the exercise correctly.
How to do Stability ball knee tucks?
- Begin by rolling onto an exercise ball and assuming a push-up position with your hands shoulder-width apart on the floor and the exercise ball just beneath your knees.
- Roll the ball and your knees to your chest by bringing your legs together.
- Maintain this pose for a couple of seconds before returning to the initial position by contracting your ab muscles.
- Rep as many reps and sets as desired.
Step-ups are great for the lower body, and using dumbbells enhances the load on the muscles worked. It can be modified to offer a safe and effective workout for people of all levels of fitness, and it can be incorporated into almost any exercise routine that aims to strengthen upper leg and gluteal strength.
How to do Step-ups?
- Begin by placing your right foot on the bench.
- Straighten your right leg to stand on the bench while lifting your left leg and bending your knee up to 90-degree angles at the hip and knee (shown in the photo above).
- Bend your right knee as you lower your left foot to tap the floor with your left toes while keeping your right foot on the bench. This completes one repetition.
- Without pausing, straighten your right knee and press through your right heel to stand with both feet on the bench. The right glute should be engaged throughout the set of reps. That’s why it’s on fire!
- Rep 15 times on each leg. Do three sets.
Box jumps are an excellent way to increase explosive power, develop lower-body strength, increase vertical jump height, and improve overall athletic performance.
Start with a low box to get used to the movement—choose something between 12- and 24-inches tall, depending on your personal level of confidence and strength. Jump from the floor to the top of the box in a smooth motion, landing both feet at the same time.
Box jumps require significant lower-body and core engagement, as well as coordination and concentration to perform correctly. Box jumps are a good exercise to include in strength- or power-focused workouts, and they should be done near the start of the routine, after a good warm-up.
How to do Box jumps?
As a beginner, start with a shorter box until you get the hang of things:
- That’s a 14- or 16-inch box for people up to 5 feet 4 inches tall.
- That’s a 16- or 20-inch box for people 5 feet 9 inches or taller.
- Stand with your feet shoulder-width apart and the box one short step in front of you.
- Bend your knees slightly and lower yourself, extending your arms behind you.
- As you jump onto the box, use the momentum from your quarter squat to propel you upward, allowing your arms to swing out in front of you.
- Land softly on both feet, with your knees slightly bent.
- Repeat the step back and down.
Skater Jumps is a great cardio workout that involves jumping in a pattern that shifts your body weight from side to side to mimic a skating stride. While it primarily targets the gluteus medius and adductors of the hip joints, it is considered a full-body, dynamic workout. Because you stop movement in both legs, it helps to offset imbalance and can even prevent lower-body injuries.
How to do Speedskater jumps?
- Begin by standing with your feet hip-width apart. Bend one leg at a slight angle behind the supporting leg, keeping weight and balance on the supporting leg.
- Exhale while swinging your arms out and leaping to the opposite side.
- Land with the opposite leg behind you, shifting your weight. Land on the ball of your foot, with your hips and knees slightly bent.
- Repeat this side-to-side movement, shifting your weight each time. Continue to alternate your arms and legs as you skate from side to side.
Resistance Band Leg Presses
A great alternative to squads and an excellent exercise for getting started with lower body training – especially for beginners. Leg presses are usually only performed in gyms because they require a machine. Resistance bands change that and allow you to do leg presses at home. That’s a game changer, and we’ll show you how to make the most of it.
How to do Resistance band leg presses?
The warm-up is an essential part of any exercise that involves added resistance. Warming up will prepare your body for the upcoming workout and significantly reduce the risk of injury.
Make sure to wear shoes and preferably also a pair of Workout Gloves. This way you will protect your skin from stress and irritation.
Follow these 5 steps to nail the leg press:
- Lie on the floor.
- Grab the band with both hands and wrap it around one of your feet.
- Extend your leg until it is fully extended.
- Slowly return to your starting position (resist the pull of the band)
- A rep for reps (don’t forget the opposite side!)
The basic bridge strengthens your glutes and hamstrings while also improving core stability. It’s simple to incorporate into a strength training routine, can be used as a warm-up, and can even be used as a rehab exercise to improve core and spinal stability.
How to Do a Basic Bridge?
Locate an open space on the floor and lie on your back, if you have one. Bend your knees and place your feet flat on the floor beneath your knees, with your hands at your sides.
- Push your low back into the ground to tighten your abdominal and buttock muscles.
- Raise your hips so that your knees and shoulders form a straight line.
- Pull your belly button back toward your spine while squeezing your core.
- Hold the position for 20 to 30 seconds.
- Return to the starting position by lowering the hips.
Good day, and welcome to Fitthour. My name is Shubham Vijay, and I am a certified personal trainer and nutrition coach with 6 years of experience in the fitness industry. At Fitthour, we specialize in types of training, such as strength training, cardio, or HIIT, and our mission is to help clients achieve their fitness goals and improve their overall health.