The 53 Best Leg Exercises Out There

This exercise fires up your core by challenging your balance. As you move in and out of the pose, you will be working the back of your body too.

• Stand on your left foot with your right leg lifted to 90 degrees and your right knee bent.
• Reach your torso forward as you lengthen your right leg behind you. Reach your arms overhead for balance as your torso and leg come parallel to the floor. Keep your left knee slightly bent.
• Hold this position for a moment, and reach through your right heel to engage the back of the right leg.
• Moving with control, bring your right leg forward and return to standing upright. This completes one rep.
• Complete three sets of 10 on each side.

Similar to the clam series, this move targets the outer thigh while testing your balance, too.

• Start standing with your feet hip-width distance apart, hands on the hips.
• With your core engaged and a solid standing right leg, lift your left leg out to the side, squeezing your waist and hip.
• Lower the left leg down, barely touching the ground with your left toes, then lift that leg again.
• Complete three sets of 10 on each side.

Great for shaping the legs and butt, jumping lunges can sometimes be intense on the knees. Hopping your feet together before switching sides decreases the impact on the knees.

• Stand with your feet together and your knees soft. Jump and come into a lunge with your left leg forward.
• Push off with both feet, jumping them together, then hop into a lunge with your right leg in front.
• Jump your feet back together to complete one rep.
• Complete three sets of 10 on each side.

The side lunge works the muscle on the side of the pelvis as well as the inner thighs.

• Holding a five- to 10-pound weight in your left hand, stand with your feet and knees together, hands on your hips.
• Take a large step with your right foot to the right side, and lunge toward the floor.
• Make sure your right knee does not extend past your toes, and keep your left leg relatively straight.
• Push off through your right foot to return to the start to complete one side lunge.
• Do three sets of 10 reps on each side.

This exercise works the legs and glutes, but as you slide your leg back to centre, your inner thigh does all the work. You need one of those discs like the Valslide, but if you don't have one, just use the lid of a plastic container and do this move on a carpet. Or wear socks and try it on a wood floor.

• Stand with your feet a few inches apart, with your right foot on the plastic lid. Make a fist with one hand and cup your other hand over it. Keep your hands in front of your chest throughout the exercise to help you stay balanced.
• Put weight into your left leg, and as you slowly bend your left knee and squat down, slide your right foot out to the side. Then as you slowly straighten your leg, slide the right foot back in. Most of your weight remains in the leg that's not moving.
• Complete three sets of 10 reps with each leg.

Moving laterally is great way to work the glutes on the side of your pelvis (known as the gluteus medius) as well as the inner thighs. These muscle groups help stabilize the pelvis and should be considered part of the core.

• Start with your feet directly under your hips. Step your right foot wide to the side coming into a lunge with your left fingers touching your right foot. Your right knee shouldn't go beyond your right toes. Keep your chest lifted and your weight in your heels.
• Push into your right foot to return to standing, then lunge sideways to the left to complete one rep.
• Complete two sets of 10 on each side.

Adding arm work to this glute and inner thigh toner makes this a time-saving full-body move.

• Stand with your feet shoulder-distance apart. Grasp a dumbbell in each hand or a medicine ball. Extend your arms down at your sides if you are holding dumbbells, or hold the medicine ball in front of you with arms extended.
• Take a large step diagonally forward with your right foot, planting your foot at the 11 o'clock position. Sink down until your thighs form right angles. As you bend your knees, curl the dumbbells toward your upper arms or the medicine ball toward your chest.
• Extend your legs, lift your right knee and bring it in toward your chest, and lower your arms. Step back with your right leg, this time lunging behind your torso and stepping back to the 8 o'clock position. As you sink down into the reverse lunge, complete another bicep curl. This completes one rep.
• Complete two sets of 10 reps.

A fun and effective move, it won't take many reps before you start feeling the burn.

• Begin standing with your feet together. Hop your feet wide apart, and come into a deep squat, bringing your hands to your thighs. Your toes will be pointed outward.
• Push off your thighs with your hands for leverage as you jump your legs together to complete one rep.
• Do as many reps as possible for 30 seconds.

This deep inner-thigh stretch tones your glutes, quads, and both your outer and inner thighs, and it also gets your heart rate up! Check out this GIF demonstrating this move in action.

• Start with your feet in a wide, second-position stance with your toes pointed slightly outward. Bend your knees and lower into a squat, using your hands to help push your knees wide apart to deepen the inner-thigh stretch.
• Push off your knees to get leverage, and jump your right leg in front of your left, landing in a standing cross-legged stance.
• Immediately jump your legs back out to a wide squat with your hands at your knees.
• Push off your knees and jump your legs together, crossing your left leg in front of your right.
• Repeat as many times as possible for at least 30 seconds.

Standing with a much narrower stance while you squat targets the inner thigh, inner quad, and inner hamstring. There is no reason not to multitask on this move — so work your arms too. Here's how.

• Stand with your feet touching. Hold your hands comfortably in front of your chest to help you stay balanced and bend your knees, lowering your hips deeply, bringing your thighs parallel with the floor if you can. Be sure to keep weight back in your heels.
• Then rise back up, straightening the legs completely, squeezing the glutes at the top of the movement to get the most out of the exercise.
• This counts as one rep.
• Complete three sets of 10 reps.

You'll feel the thigh burn in this yoga-inspired Fierce Pose exercise.

• Stand with your legs together, and soften your knees. Reach your arms overhead, and touch your palms together as you fold your chest down toward your knees.
• Hold this position as you drop your tailbone down in a small pulsing motion 10 to 15 times.
• Keep your legs squeezed together for support.
• Then cross your left elbow over your right thigh, and hold here for five seconds. Rise up back to centre, and twist to the left side fro another five.
• Repeat two more times.

We love that this combo activates the inner thighs while working the butt and quads.

• Begin with the feet slightly wider than your hips, bend your knees, and, keeping your weight in your heels, squat.
• Jump up as high as you can and bring your feet together so they touch.
• Land quietly back into a squat. This makes for one rep.
• Complete two sets of 10 reps.

Add pulses at the bottom of your sumo squat to target glutes and inner thighs.

• Start in second position, with your legs opened wide to the sides and your toes turned slightly outward. Placing your hands on your hips, bend your knees, going as low as you can. Make sure your shoulders remain directly over your hips and your knees are in line with your feet.
• While holding second position, make small pulses up and down, moving about an inch. Do two sets to three sets of 20 pulsing reps.

Sumo squat jumps offer a new take on the traditional — one that you're definitely going to feel in your quads and deep glutes.

• Stand with your feet shoulder width apart and slightly turned out, arms resting on your hips.
• Bend your knees and plié, then jump up explosively. Keep your core engaged.
• Land with control, lowering your body back into the squat position to complete one rep.
• Complete two sets of 10 reps.

Add a little butt burn to the basic squat with these glute kicks.

• Stand with your feet touching. Hold your hands comfortably in front of your chest or on your hips, and bend your knees, lowering your hips deeply so your thighs are parallel with the floor. Be sure to keep weight back in your heels.
• Then rise back up, straightening the legs completely, and lift the left leg behind you for a back kick. Lower the foot back to the floor in a narrow squat position.
• Do another squat, then straighten the leg, do a back kick with the right leg, and step the right foot back to meet the left.
• This counts as one rep.
• Complete two sets of 10 reps.

Target the outer tush and thighs by adding a side leg lift to your squat.

• Stand with your feet shoulder-width distance apart, feet parallel. Bend your knees, lowering your hips deeply, so your thighs are parallel with the floor, keeping your weight back in your heels.
• Then rise back up, straightening the legs completely and lifting the right leg out to the side, squeezing the outer glute.
• As you step the foot back into shoulder-width distance position, squat down again. Then stand up and do a side leg lift on the left side. Lower the leg back to the starting position.
• This counts as one rep.
• Complete two sets of 10 reps.

If these beginner step-ups are too simple for you, consider an intermediate or advanced variation.

• Find a step or a bench that, when you place your foot squarely on it, your knee is at a 90-degree angle or larger.
• Step up with the right foot, then the left, bringing both feet completely onto the bench.
• To return to the starting position, lead with the right foot to step down to the floor, then the left, until ending with both feet on the ground.
• Complete 20 reps.
• Switch legs and start stepping with the left foot for another 20 reps.

It may not look like you're doing much, leaning against a wall, but you'll really feel the burn in your thighs. This is a great move to prevent runner's knee.

• Stand with your back against a wall, placing your feet about two feet in front of you. Feet should be hip-distance apart.
• Bending your knees, slide your back down the wall until your knees are at 90-degree angles. Your knee joints should be over your ankle joints, so you may need to inch your feet farther from the wall to create proper alignment. Don't let your knees fall into the midline of your body or sway outward.
• Hold for 30 to 60 seconds, and then stand up. Repeat for a total of three reps.

You'll love the instant burn with this move.

• Begin with your hands and knees on the floor, with your hands underneath your shoulders and your knees under your hips. Keeping the right knee bent 90 degrees, lift the left leg until it is parallel to the floor.
• Keep the left thigh still as you straighten your left knee, kicking your leg out to the side. Don't let the leg lower as you kick.
• Bend the left knee back to 90 degrees, and then lower the leg to the floor. Do this exercise with your right leg to complete one rep.
• Complete three sets of 10 reps on each side.

Using an exercise ball when strength training is a great way to add a little bit more challenge to basic exercises. Since you have to work hard to keep the ball in place, you end up using more muscle groups. This exercise will tone your thighs, especially your inner thighs, and also your core.

• Lie on your side on the floor with your arms crossed in front of your body. If this is uncomfortable, bend your bottom elbow and rest your head on your hand.
• Place a large exercise ball in between your feet, and slowly lift the ball up toward the ceiling using only your hips and butt. Return to the start position. This counts as one repetition.
• Complete three sets of 10 reps.

Technically a move for your core, squeezing a ball between your feet also tones the inner thighs.

• Lie on your back holding an exercise ball above your chest, extending your feet up toward the ceiling.
• On an exhale, move your arms and legs away from each other, lowering both toward the ground. Inhale to bring them back toward each other, and transfer the ball from your hands to your legs.
• Then lower your arms and legs toward the floor away from each other.
• Bring them back together, transferring the ball back to your hands
• Continue like this, completing two to three sets of 10 reps.

The move may look relaxing, but it's anything but.

• Start by lying flat on your back with an exercise ball under your heels. Bridge your hips up with knees slightly bent, and hold that position through the entire exercise. A slight bend in the knee allows you to focus the work more in the glutes while also protecting the knee joints.
• Flex your feet, and dig your heels into the ball. Place your arms straight out to your side for support — don't use them, though; they are just for support.
• Slowly roll the ball toward your body as you curl your heels. Keep your hips in the bridge position; don't thrust them toward the ceiling as you do the move.
• Then slowly return to the start position to complete one rep.
• Do three sets of 10 reps.

Aside from your back muscles, this move also targets the upper fibres of the glute max and hamstrings to give your tush and thighs a little extra shape.

• Lie on your stomach with your arms reaching overhead, pulling your abs away from the floor to protect and lengthen your lower back. Lift your legs, arms, and head off the mat.
• Keeping your knees straight, lift your entire right leg and left arm a few inches away from the floor. As you lower your right leg and left arm, lift your left leg and right arm away from the mat to complete one rep.
• Continue alternating sides in a slow controlled manner, keeping your torso stable, for a total of 20 reps.

Adding an inner-thigh squeeze to your basic bridge will tone your inner thighs.

• Start on your back with your knees bent and your feet hip distance apart. Place a pillow, a ball, or a toning ring between your knees.
• Push up into a bridge. Keep your ribs aligned with your pelvis.
• Without raising or lower your pelvis, slowly squeeze your pillow 20 times. Lower the pelvis and bring your knees to your chest to round and relax your back. Then repeat two more times for a total of three sets.

Those familiar with barre exercises will love these side saddle leg lifts that can be done anywhere.

• Start on your side with your legs extended, flexing both feet. Place your top hand on the ground in front of your abs and your supporting arm under your head. Make sure your bottom leg stays extended for the whole duration of the series.
• Keeping the energy reaching out through your flexed heels, lift your top leg up about six to eight inches from the floor. From here, make tiny pulses upward 20 times. Holding your leg at the highest point of your lift, draw one-inch circles with your heel for 20 reps.
• Keeping your top leg lifted, bend and straighten your knee. Do this 20 times while not letting your thigh lower as you press through the heel to lengthen your top leg to the straightened position. For an even greater burn, finish this series with lifts in a bigger range of motion, taking the foot all the way toward the ceiling and back down, 10 to 20 times.
• Repeat on the other side.

Love this backside move that works the hamstrings, too.

• Lie on your back, and place your hands on the floor for stability as you bend one leg and lift the other leg off the ground.
• Pressing your heel into the floor, lift your pelvis up, keeping your body in a stiff bridge position.
• Slowly lower your body to the floor.
• Repeat three sets of 15 reps on each side.

Fun yet oh so effective at toning the lower body.

• Start in a small squat. Jump sideways to the left, landing on your left leg and crossing your right leg behind you. Bring your left hand to the floor squatting low in the cross-legged position. This completes one rep.
• Reverse directions by jumping to the right with your right leg.
• Continue alternating sides for 30 reps.

Watch this video to learn five simple moves to keep the inner thighs strong and trim. The only prop you will need is a pillow.

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