7 Best Leg Exercises To Do At The Gym And At Home

 The Best Leg Exercises For Toned Legs

There are two key steps to having toned muscles. First, you must build and strengthen your muscles, and then you’ll have to get rid of the fat covering them so that they have the toned look you desire. You may already have beautiful, toned muscles on your legs that are being covered by a layer of fat.

To get rid of the layers of fat covering your leg muscles, you’ll have to lower your overall body fat percentage. You can’t spot reduce fat, and your body controls the order it gets rid of fat, but you can lower your overall body fat percentage until you have the toned legs and body you desire. Here are the best leg exercises to do at the gym and at home.

Best Leg Exercises That You Can Do At The Gym

In addition to the exercises below, you can also do cardiovascular exercises such as walking, running, swimming, and biking in order to burn more calories and help you get that toned look you want.

1. Squats

Squats are king when it comes to having strong, toned legs. They’ll also strengthen your back and core muscles. There are several variations of squats, but the best is a barbell back squat. In order to add variety, you can also do other variations such as hack squats, front squats, or goblet squats.

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2. Leg Press

Leg press will strengthen your legs like a squat will, but it won’t work your core and back as much as squats will. You can use the leg press to isolate each leg if you want though, and you can’t do that with squats.

3. Lunges

Lunges can be done with or without weight, but weighted lunges are the best option because they will enable you to challenge your leg muscles. Lunges work your glutes, quads, and the rest of your legs. They also help improve balance and increase flexibility.

4. Adduction/Abduction

In most gyms you’ll find adduction/abduction machines. An adduction machine is a machine you sit on and either push weights out using your thighs or pull the weights inward using your thighs. With the adduction movement, you’ll start with your legs apart and then squeeze your knees together. With the abduction movement, you will start with your legs together and you will push them outward against the resistance.

5. Calf Raise

Calf raises can be done anywhere. In the gym, they can be done with a barbell across your shoulders for more resistance, but many gyms have a machine with padded shoulder area that you can use to increase resistance as you build your calf muscles. These machines are great because you can concentrate on the movement you’re doing with your calves rather than balancing the barbell.

6. Leg Curl

A leg curl machine is a machine you sit on and pull the weight back while curling your legs. It will work the back part of your legs, mainly your hamstrings and calves.

7. Leg Extension

Leg extensions are the opposite movement of the leg curl. You’ll be seated and will push the weight upwards by straightening your legs. This movement will work your quads.

Best Leg Exercises That You Can Do At Home

You don’t have to go to the gym to do the all the best leg exercises. There are many ways you can exercise at home with minimal to no equipment.  You can definitely get beautifully toned legs without stepping foot in a gym.

1. Bodyweight Squats

If you’re looking for an exercise to help you get sexy, toned legs without having to go to the gym, then bodyweight squats are an excellent choice. They’ll help you work your glutes, quads, hamstrings, and even your core because you’ll be contracting your core muscles while you do the squats. You can add more repetitions and sets as you become stronger. If you have dumbbells, then you can hold one in your hands between your legs as you squat down to help add resistance.

2. Lunges

Lunges are amazing exercises that will help you get toned legs at home, but they’ll also help you improve your balance and flexibility.

3. Glute Bridges

Glute Bridges are great for helping you get a toned butt and legs. They primarily work the glutes, but they also help strengthen and tone your legs. In order to do a glute bridge, you will need to lay down on your back, bend your knees, and put your feet flat on the floor. Then push your feet against the floor while thrusting your pelvis forward while you contract your glutes. Hold for a couple seconds, and then lower your butt to the floor. Repeat.

4. Calf Raise

In order to have nice, toned legs, you can’t forget about your calves. Calf raises, or toe ups, can be done anywhere. You can do them at home, while waiting in line, or even while pumping gas.

5. Side Lunge

Side Lunges are similar to regular lunges, accept for you step out to the side and lunge out rather than forward. This will stretch and strengthen the inner and outer thighs.

6. Step Ups

Step ups will help you tone your legs and butt. You’ll need a bench, sturdy chair, aerobic step, or steps. You will start out on the floor or ground, and then step up onto the surface you are using. You will then step back to the ground with the same foot. Alternate feet as you continue to do step ups.

7. Jumping Rope

You can jump rope anywhere. Jumping rope will help you get toned legs, but it’ll also help you strengthen your heart, improve your stamina, and will help you burn calories.

Free Report: 10 Exercises To Tone Your Legs & Butt

All of these exercises will help you have the strong, toned legs you want as long as you remember that the most important part of having toned legs is making sure you lower your body fat enough to uncover your muscles. This is done through a combination of diet and exercise, and by staying in a calorie deficit. For more information on the best leg exercises download my free report, 10 Types of Exercise To Work Your Legs & Butt.