Who among us doesn’t want firm, shapely, powerful thighs and calves, not to mention a strong, toned derriere? Having robust, capable legs can help us walk, run, jump, bend, cycle, climb, and move through other activities of daily life much more comfortably, steadily, and agilely. One way or another, we rely on our legs for almost everything we do. No wonder having great gams is practically a universal item on women’s wish lists for their bodies! The good news is they are attainable! In fact, with the right moves and the right reps, you’ll see faster results in building leg strength than almost any other part of your body. Plus, you can get rid of the body bits that may have bothered you for years and develop legs that can (literally!) kick ass.
Not only will your legs look better when you consistently treat them to the right workout, but you’ll also be doing your whole body a favor by building strength from the waist down. After all, your legs are your basic transportation system—they give you the means and the power to get around—so you’ll want to develop greater strength and stamina for walking, running, stepping, and climbing. Most of your daily actions involve your legs, and your leg muscles are among the most important muscles in your body for balance, stability, and overall power. So you’ll want to develop strong legs to stand on, physically and mentally (the two often go together). It’s also important to strengthen your buttocks (a.k.a. your glutes) to help you have a steady, strong gait when you walk. Plus, the better conditioned your legs are now, the greater mobility you’ll have as you get older, and you’ll have a lower risk of developing injuries in your knees, hips, and ankles. All in all, doing well-rounded leg workouts regularly builds lean muscle mass, supports bone density (decreasing your risk of osteoporosis), reduces stress on your bones and joints, and improves balance, making you less susceptible to falling (a big plus as you age).
Yet, many people have imbalances between key muscle groups in their legs—namely, between the quadriceps (the muscles that run down the front of each thigh) and the hamstrings (the muscles that extend from the base of your butt to the backs of your knees). Some people’s quads are stronger than their hamstrings, while others have the opposite scenario. Similarly, some people have tighter hip flexors and more flexible glutes. The problem is, if you’re constantly relying on one set of muscles to pick up the slack for another—which can become an ingrained habit—you can burn out the ones that are doing most of the work; this then causes trickle-down stress for adjacent muscles, which can lead to injuries in those muscles. Or you can develop muscle strains or tendonitis in the overworked muscles themselves.
That’s why it’s important to include exercises that challenge opposing muscle groups in your leg workouts and moves that work both sides of the body to prevent and correct muscle imbalances. (Maintaining proper form is also crucial for preventing or readjusting muscle inequities.) The best leg workouts train the quads, the hamstrings, the adductors (the muscles on your inner thighs), the abductors (the muscles on your outer thighs), the calf muscles, the hip flexors (the muscles on your upper thighs, just below your hip bones, that allow you to lift your knees and bend at the waist), and the gluteus maximus and gluteus minimus (a.k.a. the glutes). The hip flexors are often overworked since we use them in everyday activities like standing up and sitting down, so it’s important to stretch these often-tight muscles properly.
The exercises that follow will give you the legwork you need to get strong, healthy gams. Make them a regular part of your life and you’ll feel and see the results you crave before you know it.
Stand with your feet shoulder-width apart and your toes facing forward. Hold a dumbbell in your left hand and step forward with your right foot into a lunge; your front (right) leg should be bent at a 90-degree angle and your back (left) heel should be lifted. While you are in the lunge, pass the dumbbell under your front leg to your right hand. Push yourself back into the standing position. Next do a lunge on your left leg, passing the dumbbell under your left leg from your right hand to your left hand. Return to the standing position and repeat.
Take a dumbbell in your right hand and extend it up and over your head toward the ceiling. Lunge forward with your left leg while your right arm is still extended; keep your chest lifted as you do this. Return to the standing position, lower the weight, and repeat. Switch sides after you have finished a complete set on this first side.
Stand on your right leg with a bench or chair behind you (to use as a safety net) and lift your left foot a couple of inches off the ground. Keep your weight on the heel of your standing foot; be careful not to lean forward or let your right knee move past your toes. Slowly lower yourself down into a squat until your glutes barely tap the seat, exhale, and stand straight up on the right leg. Continue for a full set on the right leg, and then switch over to the left. (Note: If you need extra help in the balance department or if you’re just beginning, lightly hold onto the back of a chair or actually sit on the seat as you squat for extra support.)
THE CRANK-IT-UP CHALLENGE: Once you can do this move easily, try to lower yourself until your knees are bent at 90-degree angles before returning to standing.
Stand with your feet slightly more than hip-width apart and your feet pointed out toward the corners of the room. Place your hands on your hips or straight out in front of you; keep your shoulders back and your chest lifted. Lower your body down into a deep squat, then drive yourself up into a jump, pushing from the balls of your feet; your legs should straighten out as your feet leave the floor. As you land back on your feet, lower yourself back down into another sumo squat and repeat.
VARIATION: Do the same move without the jump (a great option for those with knee injuries).
Stand with an elevated platform (at least 12 inches high) on your right side and hold a dumbbell in each hand. Step with your right foot onto the platform and kick your left leg out to the side as you do so. Return to the standing position on the floor, and repeat for a complete set on the right side. Then switch to the left.
THE CRANK-IT-UP CHALLENGE: Add a bicep curl on both sides before you step down from the platform.
Stand with your feet shoulder-width apart and rest your right foot behind you on a step or platform. Hold a dumbbell in your right hand up in front of your right shoulder, with your knuckles facing your shoulder. While your right foot is on the platform, bend your left knee at a 90-degree angle into a lunge, then push up from the lunge until your left leg is fully extended. As you push up, press the dumbbell up above your head into a shoulder press. Lower the dumbbell as you return to the lunge. (Throughout the sequence, remember to keep your chest up, your shoulders back, and your knees in line with your toes.) Repeat an entire set on this side. Once you are done working your left leg, switch to lunges on the right side.
Stand with your feet hip-width apart and hold two dumbbells straight down in front of you. Hinge forward from your hips until the weights are just below your knees. Make sure to keep your back flat, your chest lifted, and your knees slightly bent. Once you are in this bent-over position, return to the standing position, keeping your core engaged and squeezing your butt as you lift up to standing. Repeat.
Stand with your feet shoulder-width apart, and hold a dumbbell in each hand in front of your thighs. Hinge forward from the hips, keeping your back flat as you lower the dumbbells toward the floor. As you squeeze your glutes, bend your elbows and lift your arms to a goalpost position (your elbows at shoulder level, with your knuckles pointed toward the ceiling) as you come to a full standing position. While keeping your arms in the goalpost position, rotate your torso slightly to the right, then return to center. Repeat the entire move on the left side. Continue alternating sides throughout the set.
Stand with your feet hip-width apart and a dumbbell in each hand; the dumbbells should be extended straight in front of your thighs. Extend your right leg behind you so that it is raised about a foot off the ground. From here, hinge forward from your hips, keeping your back flat, and lower your weights until they are below your knees. As you do this, your extended leg should rise so that it stays in line with your body. From here, return to an upright position, squeezing your butt as you do. Your extended leg will lower back down, but it should not touch the ground. Do a full set with the right leg raised before switching to your other leg.
Stand with your feet hip-width apart, holding a dumbbell in each hand up by your shoulders. Your palms should be facing out in front of you. While engaging your core, lower yourself into a squat so your legs bend to a 90-degree angle. As you push up out of the squat, press the dumbbells up above your head until your arms are fully extended. From here, lower the weights back down to your shoulders as you lower yourself into another squat. Repeat the sequence.
Stand with your feet hip-width apart and hold a heavy dumbbell (place your hands at each end of the weight) at chest level in front of you. While engaging your core, lower your body into a squat, bending your knees past a 90-degree angle and keeping your body weight on your heels and your torso leaning slightly forward. As you push yourself back up to a standing position, turn your body to the right by lifting and pivoting your left heel, and fully extend your arms overhead toward the back of the room (your core should be engaged). Bring your body back to the center as you lower yourself down into another squat and move the dumbbell back to the starting position. Go back into your squat and repeat on the left side. Continue alternating sides.
Starting with your feet shoulder-width apart, bend your knees slightly and lean into a forward fold position so that your chest is toward your thighs and your hands are on the floor. From here, extend your right heel up behind you toward the ceiling, keeping your right leg straight. Remember to keep your belly button pulled in and your left foot firmly pressed into the floor with your body weight in the middle of your foot. Bring your right leg back down and tap the floor before sending it behind you toward the ceiling again. Return to the starting position. Continue to squat and press your heel toward the ceiling on one side for a full set, then switch to the other leg.
Stand with your feet hip-width apart and your arms extended down at your sides. Hold a dumbbell in your right hand. Engage your core and lower your body into a squat, bending your knees at a 90-degree angle with your body weight on your heels and your torso leaning slightly forward. Do a set of squats with the dumbbell on your right side, and then switch to the left and do a set.
Stand on a straight resistance band that has handles with your feet hip-width apart, holding the ends of the band at your sides to provide resistance. Step out to the left with your left foot, and then bring it back in to a hip-width stance. Repeat with your right foot. Continue to alternate feet.
Find a step, bench, or chair that will allow your knee to bend as close to a 90-degree angle as possible when you place your foot on it in front of you. To start, hold a dumbbell in each hand, and step up onto the step, bench, or chair with the right foot, then the left; bring both feet completely onto the elevated surface. Return to the starting position by leading with the right foot, stepping down to the floor, then step down with the left, until you have both feet on the ground. Repeat until you have done a full set by alternating stepping up with the right foot then the left.
VARIATION (ONE-LEGGED STEP-UP): Stand with your feet shoulder-width apart facing a step, bench, or chair. Hold a dumbbell in your right hand at your side; keep your left hand free. From here, step up onto the platform with your right leg, driving your left knee up toward your chest as you do so. Keep your right foot on the step, and lower your left foot to tap the floor behind you, then drive the left knee up again. Continue to tap and raise your left leg at a steady pace for a full set. Once you are done stepping on the right side, switch to the left. Remember to switch your dumbbell to the left side, as well.
Stand with your feet hip-width apart and your toes pointing out toward the corners of the room. Hold a dumbbell in your left hand and step out with your right foot into a lateral (sideways) lunge, bending your knee as close to a 90-degree angle as possible, with your left hand reaching down toward your right foot. As you push yourself out of the lunge, drive your right knee to meet your left elbow in the middle of your body. Make sure to engage your abs throughout this entire motion. Uncurl and release back to the standing position, and continue doing right-side lunges. Once you have finished, switch to the left side.
Stand with your feet shoulder-width apart and your toes facing forward; hold a dumbbell in each hand at your sides. Step forward with your right foot into a lunge (get down low but don’t let your knee extend past your toes); at this point, both legs should be bent at 90-degree angles with your back heel off the ground. Push back to the standing position. Step into the lunge with the left foot and repeat. Continue alternating legs.
Stand with your feet shoulder-width apart, and rest your right foot behind you on a platform (or step) so that you are in an elevated lunge position. Hold a dumbbell in each hand up by your chest. With your right foot on the platform, bend your left knee to a 90-degree angle into a lunge. Push up from the lunge until your left leg is fully extended, then return to standing. Repeat. Once you have done a set with your left leg, switch to the right side.
Hold a dumbbell in each hand and stand with your feet shoulder-width apart. Step back with your right foot into a lunge until both legs are bent at 90-degree angles; keep your shoulders back and your chest lifted. From here, push back up into a standing position while kicking your back leg forward into a waist-high kick. After the kick, lower yourself back into another reverse lunge. Do a complete set with one leg lunging before switching to the other.
THE CRANK-IT-UP CHALLENGE: Stand on a platform or step and do the lunge in reverse behind you so you’re activating more muscle groups.
Lie flat on your back with your ankles resting on top of a stability ball. Your arms should be extended straight out at your sides with your palms flat on the floor, and your legs extended straight. Lift your body up into a bridge until your butt is raised about a foot off the floor. Your body should form a straight line. Pull your knees in toward your chest, rolling the ball toward your butt as you go. Roll the ball back out to the starting position by straightening your legs. Repeat. Remember to keep your chest open and your arms on the ground throughout the move.
THE CRANK-IT-UP CHALLENGE: Do the same move but by pulling the ball in with one leg while the other leg is extended to the ceiling.
Stand with your feet shoulder-width apart and your toes facing forward. Hold a dumbbell in each hand—or if this is too much for you, perform the exercise without them. With your right foot, step back diagonally behind your left foot, bending both knees as close to a 90-degree angle as possible as you sit into the lunge. Return to the standing position. Repeat on the other side.
THE CRANK-IT-UP CHALLENGE: Use an elevated platform to increase the intensity. Start with both feet on the platform, then step back diagonally to the floor, in the same pattern as described above.
Stand with your feet shoulder-width apart and use both hands to hold one dumbbell or medicine ball at your left shoulder. Step out into a forward lunge with your right leg, bending your right knee to a 90-degree angle. As you lunge, rotate the dumbbell down and over toward your right hip, making a chopping motion. As you push out of the lunge and back into a standing position, bring the dumbbell back up to your left shoulder. Do a set of these on your right side. Next do a set on your left side (with the dumbbell starting on your right shoulder).
Stand with your feet shoulder-width apart and hold two dumbbells up next to your shoulders with your palms facing each other. (Alternatively, you can use a body bar resting across the back of your shoulders.) Step out into a squat to the right side with your right leg. Your knees should be bent as close to a 90-degree angle as possible and your knees should be in line with your toes (but behind them). Push yourself back up into a standing position. Repeat by stepping out on the left side. Continue doing lateral squats, alternating sides as you go.
Stand with your feet hip-width apart and your toes facing forward. Hold one heavier dumbbell (10 to 15 pounds) in front of your chest with both hands (by grasping each end of the dumbbell). Step to the right side into a lateral lunge, bending your knee as close to a 90-degree angle as you can. Keep your chest lifted and your right knee in line with your right toes (but behind them). Push yourself back into a standing position and repeat. Once you have done a set on your right side, switch to the left.
THE CRANK-IT-UP CHALLENGE: As you push out of the lunge, try lifting your foot a few inches off the ground and holding it for a count or two while standing on the other leg. You can also use a heavier weight.
Put a chair in front of your feet. Then, lie on your back on the floor, holding a single dumbbell (with your hands on each end) against your stomach. Bend your knees at 90-degree angles and rest your heels on the edge of the chair. Lift your left foot off the chair and up toward the ceiling, then drive your hips off the floor; your torso and left leg should form a straight line. Lower your hips back down to barely graze the ground, and repeat. Work one side before switching to your other leg. Remember to keep your abs tight and engaged throughout the exercise.
Lie on a stability ball with your chest on the ball and your hands on the ground. From here, lift your legs off the ground, bend your knees, and bring your heels together behind you so they are touching (like a frog’s). Lift and lower your legs while in this position with small, controlled motions.
