Are you frustrated with “thunder thighs?” Do you even work out try to get the results you want and end up annoyed, frustrated and exhausted?
Okay, so… I have very good news for you.
Getting the toned, sexy legs you want has never been simpler!
Actually – it probably has been. Like, for instance, say there was technologically advanced civilization on earth like 5 million years ago that had machines that could shape your legs however you want.
That’d probably be easier.
But it also probably didn’t happen!
Anyway, since we’ve lost the secrets of the ancients, let’s just work on toning your legs the normal way, ok ?
And since you want to do this in the easiest way possible – I’m going to show you the most effective leg exercises out there. These exercises will get rid of thigh fat, tone your legs, and leave them as sexy and shapely as you’ve ever dreamed of.
Use these if you want to get the sexiest, most toned legs in the shortest time possible.
(Plus, if you want a thigh gap these are a great way to get one.)
1. Dumbbell Squat
Stand up straight, and hold a dumbbell vertically right in front of your chest. Use your palms to hold the dumbbell head and have your palms facing each other (1).
Next, tense your core, and lower yourself as far down as you can go by bending your knees and pushing your hips back. Remember to keep your knees over your toes during this exercise.
Hold for one count at the bottom, then, push back up to the starting position.
(Squats are great – seriously. If you want the best, super effective squat variations – I’ve got you covered.)
2. Swiss Ball Hip Raises
Lie down on the floor on your back. Bend your knees and keep your feet flat on top of a swiss ball.
Next, lift up your hips so that there’s a straight line between your knees and your shoulders. Raise one knee to your chest, then hold for a count and slowly lower it back to the ball.
Repeat with your other leg and keep switching back and forth (2).
3. One Arm Kettlebell Swing
Stand behind a kettlebell and grab it with one hand in an overhand grip. Lift it up and hold it right in front of your waist with your arm totally extended.
Next, use your hips and knees to bend forward until your torso is at a 45 degree angle to the floor, and swing the kettlebell backwards between your legs (3).
Don’t allow your elbow to bend, and push your hips forward quickly as you straighten your knees. Use that motion to swing the kettlebell up to your chest level while keeping your arm straight and rising up into a standing position.
Next, let the kettlebell swing back down as you drop back into a squat position. Repeat.
4. Box Lunge With Dumbbells
You can use a box or a step for this exercise. Start by holding a dumbbell in each hand at your sides while you’re standing on top of the box or the step.
Next, use your left leg to step backwards into a lunge position. While you’re stepping backwards, lean forwards using your hips and reach down towards your feet with the dumbbells.
Do the reverse of that movement to return to the starting position, then do the same thing with your other leg.
5. Dumbbell Tip Toe Walk
Hold a pair of heavy dumbbells at arms length by your sides. Then, stand on your tip toes with your heels raised in the air and walk in a circle for a full minute.
(You’ll really feel the burn with this exercise!)
more: Take The Quiz – Do You Know The Unique Veggies That Burn Abdominal Fat?
6. Lunging Dumbbell Jumps
Grab a pair of dumbbells and hold them at your sides with your palms facing inwards towards each other. Stand with your right foot in front of your left, and lower your body into a squat – with your front knee and back knee both bent at 90 degrees.
Next, jump up as high as you can and switch your feet, so that you’re in the same squat with your legs reversed. Continue to jump and reverse the squat.
7. Straight Leg Squat Extenders
Stand up straight and hold your arms straight out in front of your body. Keep them up at shoulder level – they should be parallel with the floor.
Next, lift up your left leg a few inches off the floor and hold it there. Push your hips back and lower yourself down as low as you can go, keeping your left leg out in front of you and not letting it touch the floor.
Hold at the bottom for one count and then push yourself back up to starting position.
The 7 Best Leg Exercises
- Dumbbell Squat
- Swiss Ball Hip Raises
- One Arm Kettlebell Swing
- Box Lunge With Dumbbells
- Dumbbell Tip Toe Walk
- Lunging Dumbbell Jumps
- Straight Leg Squat Extenders
Great points in your strategy.
These are awesome leg workouts. I am in crossfit so I get a pretty good workout, but these are worth keeping in mind.
I operate a trainer class on the weekends and these would fit in perfectly for us. Thanks for posting!
I sort of have bad knees from working where I do, so are there any exercises out there that I can do for my legs that do not require a bend at the knee?
When I get out of bed, I usually do some stretching of the leg muscles because I am on them ALL day long at my job. When I get home, depending on how my day went, I do some exercises. Thanks for this list, I can add some of these to my routine.
I like these exercises, but what I fail at is stretching before hand. I am always very stiff and achy afterwards because of it.
Oh, that is a common mistake. You are going to be working out your muscles intensely so it helps to stretch, always.
These workouts seem very intense. Are these some that I can start out with, or should I wait a couple weeks to build up some stamina before doing them?
Getting toned legs has been on my “list” since the New Year came. I think with these exercises I could get a head start for next year.
These all look very easy, so I am going to try it out.
Legs are easy to workout. Just about all day long you are standing on them.
I used to lift my body to my tip toes while I was waiting in line at the store. THAT is a great leg workout. I can imagine that it is even better when you are doing it with dumbbells in your hands.
I have been working out more for the last month compared to the last 3 years and I noticed that when I do exercises like these, my core feels stronger. That gives me a sense of accomplishment and confidence as well, does that make sense?
Awesome. I have been waiting a long time to give my legs a good workout. Now that I have already lost about 25 pounds, it is time to start toning my muscles :)
I love to do workouts with the kettlebells, depending on how heavy they are, you can get a real good workout!
And usually, it is a full body workout that you can get the most benefit from.
Exercises for my legs are easy to do. sometimes I think they are too easy and I do not feel like I am getting any type of workout. What should then?
Working out is all about routine. Once you get into it, easy or not, it is a benefit. If you need to step it up, do that, but keep a good routine that YOU can keep.
I love to workout on my legs. They look great in when I wear my summer dress :)
Being as tall as I am, my legs are already pretty lean. My issues is that I would like to gain some muscle so that I can have toned legs. How do I do that?
I read the other post about the thigh gap and thought those exercises were very good ones. Now that I look at these, I wonder which ones I should concentrate on.
I love working out. I try to mix it up each week so things do not get boring. I appreciate that I can find all of these different exercises right here on the blog.
I like to mix things up a little, too. Otherwise it becomes something that gets boring. Great tips here!
These are some very intense, high energy leg exercises I will say that!
Since I started to use a Swiss Ball, my exercises have been more intense so that is a good thing!
I cannot believe how much more intense the workout really is!
These are great leg exercises. I wonder if I am able to tone my upper thighs with these?
I have always had an issue with getting my calf muscles more toned. Are these good exercises for that?
I think these will work your entire leg. Just take it slow and really learn the exercise the right way and I think you will be happy with the results!
That 1 armed kettle swing is a great one if you want to stretch out some muscles as well. Thanks for the tips!
Besides a healthy diet, these are some very good tips!