Leg Workout Routine
To strengthen your lower body, leg workout routine is necessary. Read on to find out which leg workout routines will help you achieve your goals.
Workouts to Do at Home
For a complete lower body workout (centering the leg muscles), the routine will work your quadriceps, hamstrings, along with inner and outer thighs. For each of the exercises mentioned below, initially start with one set of 15-20 repetitions. The leg workout routine for men has slight changes where men can hold weights to increase the workout level (mentioned in specific workouts).
Squats on Wall - Front Thigh Workout
Stand with your back touched against the wall with feet shoulder-width apart. Point your toes little to the sides and distribute your entire weight equally on both feet. Breathe in, keep your heels connected to the floor at all times, and slowly bend your knees into a squatting position. Exhale out and bring yourself up to first position while straightening your legs. To add intensity, hold light weights in each hand while doing the squats.
Lunges - Front Thigh Workout
Your first position should have you standing in an open area with your feet shoulder-width apart. Breathe in, keep your back straight, arch gently ahead, and slowly take a step forward with your right leg. Take a long stride while you lower your upper body and touching the floor with your bent left knee. Exhale out, shift your body weight to the left leg, and go back to your first position. Repeat the leg workout routine on the other side. To add intensity, grab a wide barbell (wider than your shoulders) and place it around the shoulders while doing the lunges.
Split Stretch - Inner Thigh Workout
For this exercise, you will have to sit on the floor. Grab your exercise mat and sit on it with your legs spread out to the sides. Breathe normally while performing this exercise. Lean towards your right side and try to touch your toes with both hands. You can rest your hands on the toes or ankles. Keep holding this position for about 30 seconds (more or less depends on your endurance level). Come back to first position and repeat it on the other side. The split stretch is one of the best leg workout routine for women, as it works the (sometimes) overlooked muscles.
Sitting Butterfly - Inner Thigh Workout
Again, get your exercise mat out and sit on it keeping your back straight. Touch the soles of feet together and bring them in, as close as you can to your body. Rest your hands over the feet or thighs (for more pressure). Keep holding this position for about 30 seconds and slightly push your knees toward the floor (more or less depends on your endurance level). Breathe normally as you work your inner thighs and try not to push them with force.
Twist from Hip - Outer & Rear Thigh Workout
Sit on the exercise mat and place your legs stretched out in front of you. Bend the left knee first, bring it over the right leg, and place the leg on the outer side. Your arms will be wrapped around the left knee as you gently tug it in towards the right shoulder. Keep holding this position for about 30 seconds and come back to first position. Take a 10 second break before you start on the other leg.
Leg Pull - Complete Thigh Workout
Spread your exercise mat, lie on it with bent knees, and soles of your feet flat on the floor. Lift your left heel and place it over your right thigh. The hands will loop around the right thigh, pulling it closer to the chest. Keep holding this position for about 30 seconds and bring your legs and hands back to first position. Take a 10 second break before you start on the other leg.
For more leg workout routine, go to: To reach and attain the best results with the leg workout routines, follow them for at least 2 times a week. Consult your certified personal trainer to understand your potential to tone up the leg muscles. If you have any particular injury or medical problem, seek clearance from a physician before beginning any kind of workout program.
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