Leg Exercises for Women: strengthen and tone

Discover the best exercises designed for women who want to strengthen and tone their legs. Take notes and make your own routine using your favorite exercises.
Leg Exercises for Women: strengthen and tone

Last update: 17 January, 2019

If you want to strengthen and tone your legs, keep reading, as we’re giving you a complete routine that you can do at the gym. You’ll need some specific equipment, but if you’re training at home, you can replace this with other items.

Exercises to strengthen and tone your legs

Without offending or discriminating against anyone, we could say that when it comes to working out, men usually focus on their arms and women on their legs. That’s why there are specific exercises for each gender, according to the goal they’re pursuing.

In this case, we’ll give you a whole routine designed to strengthen and tone your legs. You can repeat this routine two or three times a week, it consists of these exercises:

1. Lunges with weights

Stand up with your back straight and a dumbbell in each hand. Take a step forward with your right leg, flex your knee and lower your body and bend your left leg until it’s very close to the floor.

A woman doing lunges with weights

Hold the pose for a few seconds and then return to your starting position. Repeat the exercise putting your left leg forward this time.

2. Basic squats

Of course, squats can’t be missing from a routine to strengthen and tone your legs! Once you master the basic squats, you have to increase the intensity of your weekly training. However, traditional squats can work during the beginning.

Stand up with your legs hip-width apart and your back straight. Flex your knees as you lower your body. Your glutes must be ‘facing out’ and your knees must not go over the imaginary line marked by the tips of your toes.

3. Standing calf raises

You’ll need two dumbbells or weights, one on each hand. Stand facing forward and if you need to keep your balance, put a chair or stool in front of you. Lift your heels and put all your weight on the tips of your toes. Hold this pose for 3 seconds, before lowering your heels slowly. Repeat 10 times and complete 3 sets.

People standing on the tip of their toes

4. Squats with crunches

Yes, believe it or not, you can mix both exercises! And, the best part is that this allows you to strengthen and tone your legs. Start with a basic squat, but as you raise your body, touch your right knee with your right elbow.

To do so, you’ll have to direct your body slightly to that side. Put your leg back down, do another squat and raise your left leg this time. Once you master this technique, you can do it with jumps as you flex your knees.

5. Single-leg circles

To do this exercise, you must lay on your back on a mat with your arms at your sides. Lift your right leg, and when it’s completely stretched, start doing circles in a clockwise and anti-clockwise direction. Once you do 10 repetitions, put your right leg down, and lift your left leg to complete the set.

6. Jump squats

Squats are here again to strengthen and tone your legs, but this time it’s a more dynamic exercise than basic squats. To do it, use your body weight to push you up, by stretching your legs and jumping. The goal is to lift your feet from the ground.

Group of people doing jump squats

7. Half squat with a medicine ball

In case you don’t have a medicine ball, you can use another object that’s heavy and large. Stand up with your legs together and flex your knees a little. Remember, do not exceed the point where the tips of your toes are.

Lift your arms and hold the medicine ball over your head, for at least 20 seconds. Lower your arms and return to the starting position. Do 12 repetitions and 3 sets of this exercise.

8. Squats with sidekicks

This last exercise to strengthen and tone your legs is another type of squat. It begins just like the basic one, but when you stand, you must ‘kick’ back with your right leg. Then repeat this with your left leg.

With these leg exercises for women, you’ll achieve your goals of having strong and toned legs in a short time. You’re going to see the first results in approximately one month, especially if you repeat this routine 3 times a week and enjoy a balanced diet.

This text is provided for informational purposes only and does not replace consultation with a professional. If in doubt, consult your specialist.