Want a Great Leg Workout that Seriously Shapes?

Good news.... this is it! This great leg workout is designed to give you quick and effective muscle toning. Do this regularly and you will be "beach ready" in no time at all!

This great leg workout covers all the main muscle groups in your legs. It emphasises the thighs, inner thighs, calves and hamstrings. We have also included some glute exercises... because whats the point of having a fantastic pair of legs but a butt that you want to hide?!

This workout will work wonders for you... BUT, there is a catch....

You're going to have to work HARD... very hard. We're not into playing games and trying to fool you that this is a quick and easy fix... We're here to be honest and to help you get results. Never believe anybody who offers a quick and easy fix!

SO... You're going to burn, you're going to complain, you're going to have a stiff body the next day.... BUT, you're also going to see results! Wanna give it a go?


If you're feeling eager and want to skip to the workout, click here.


The more body fat that you have, the less obvious your muscle development will be. The fat hides your hard earned muscle. To burn off a bit of that extra "padding" check out our aerobic exercise page.

Just a note before you begin:

  • If you find a particular exercise in this great leg workout too difficult, do fewer repetitions. It is important that you keep the technique correct... don't sacrifice technique for numbers. Don't let it dishearten you either. In time, your numbers will be right up there!
  • Depending on your current strength, you may find a particular exercise too easy. If this does happen, increase the repetitions in each set. Really push yourself to the limits until you feel the burn. Go for it!


These are the exercises you'll find in this great leg workout:


Benefits of this Great Leg Workout


This great leg workout will get you the results you're after. You'll be saying goodbye to flab and hello to fab!


This leg workout is high intensity. There's no messing around with this one! The high intensity means that it's a reasonably quick workout and shouldn't take you more than about 30-40 minutes.


By building up your muscles, you're going to be less fatigued by the end of the day due to better muscle strength and endurance.


If you do this workout frequently along with some cardio and sensible eating, you'll be able to fit into those jeans that you haven't worn for years... Now that's cool!


Let The Great Leg Workout Begin...


Exercise 1 - Lunge Jumps

This is a quite a fast paced thigh exercise. It's vital to this great leg workout because it makes your heart beat faster, which we all know is great for fat loss. This exercise is also good for warming up your body and preparing you for the great leg workout that you're about to start on!

  1. Start off in the lunge position.
  2. Push up and leap into the air.
  3. While you're in the air, change your legs. ie: front to back.
  4. Land again in the lunge position.
  5. Repeat immediately with the opposite leg.
  6. This is one repetition.
  7. Repeat.
  • Do 15-20 repetitions in each set
  • Do 2-3 sets in total (As you develop, increase to 4 sets)



Exercise 2 - Medicine Ball Squat Jumps

Here's another terrific leg exercise which will get your fat burning and your muscles toning! It is optional to hold a weight whilst you do this exercise.

Be honest with yourself, if you can manage - Go for it!

Medicine balls are probably the best thing for the job. They're easy to hold while you focus on jumping.

P.S. Please excuse Shaye's facials!

  1. Hold a dumbbell or medicine ball with both hands. If you don't have either of these, find something heavy which you can comfortably lift.
  2. Get into the squat position.
  3. Explosively propel yourself into the air as high as you can go.
  4. Land back in the squat position.
  5. Repeat.
  • Do 10-15 repetitions in each set
  • Do 3 sets in total (As you develop increase to 4 sets)




Exercise 3 - Good Mornings

It's time to change muscle groups - We're onto the hamstrings now!

This hamstring exercise really is one of the best! Do, however, be very careful when you're doing these exercises. Make sure you keep your back straight. Don't over do the weight. Start off lightly and work your way up.

  1. Stand up straight with your feet together and a weight in both hands.
  2. Bend forward at the hips and lower the weight to the ground.
  3. You should feel a stretch in your hamstrings.
  4. Using your hamstrings, pull your body slowly back up to the start position.
  5. Repeat.
  • Do 20 repetitions in each set
  • Do 3 sets in total (As you develop, increase to 4 sets)



Exercise 4 - Hip Raises

Exercise number 4 of this great leg workout is the good old Hip Raise. This works your hamstrings, glutes and lower back all at the same time... Excellent! Really focus on your hamstrings though and try get the burn going on in them!

Keep your arms relaxed. Only use them to balance your body.

  1. Get into the position shown on a yoga mat.
  2. Lift your hips up to the second position.
  3. Squeeze your hamstrings, glutes and back at the top and hold for 2 seconds.
  4. Slowly lower your body back to the floor.
  5. Repeat.
  • Do 15 repetitions in each set.
  • Do 2 sets in total (As you develop, increase to 3-4 sets)



Exercise 5 - Single Leg Calf Raises

This is a great little addition to a great leg workout! This calf exercise is so simple, but so effective. You can choose to do them with, or without a weight. You decide.

  1. Find a step of some kind and something nearby. eg: a chair to hold onto.
  2. Hold your weight in one hand, any sort of weight will do. We are using home made dumbottles.
  3. Use your other hand to help you balance. (see pictures)
  4. Stand up straight, with the ball of one foot on the edge of the step.
  5. Bend your other leg behind you.
  6. Raise yourself onto your tip toes and really squeeze your calf muscle.
  7. Hold for about 1-2 seconds.
  8. Slowly lower your heel below the edge of the step.
  9. Repeat.
  10. After your set is finished, change legs.
  • Do 15-20 repetitions in each set (Increase to 25-35 as you develop)
  • Do 2-3 sets in total (As you develop, increase to 4 sets)



Exercise 6 - Resistance Band Calf Extensions

This exercise uses a resistance band. This is such a great piece of equipment (see resistance band exercises for more on them). If you don't have a resistance band, simulate the exercise without using one. By flexing and pointing your toes, you will still be working the muscles. Its not as effective, so we recommend increasing the repetitions.

  1. Put the handles of the resistance band on your feet and wrap the band around your back.
  2. Lie down on a yoga mat.
  3. Push your toes out and squeeze your calf muscles.
  4. Release your feet.
  5. Repeat.
  • Do 10-15 repetitions of the sequence in each set
  • Do 3 sets in total (As you develop increase to 4 sets)




Exercise 7 - Squat Squeezes

Here's a really great exercise for you. This one works your glutes as well as your thighs. This exercise makes a lot of people feel self-conscious. If you do them correctly they will look like mild pelvic thrusts!

  1. Stand up straight with your hands on your hips.
  2. Your feet should be quite widely separated.
  3. Tilt your hips forward.
  4. Squeeze your glutes.
  5. Lower yourself slowly into the squat position.
  6. Hold for about a second.
  7. Raise your body to the start position.
  8. As you are raising, tilt your hips forward and squeeze your glutes.
  9. Keep squeezing for 3-5 seconds.
  10. Repeat.
  • Do 10-20 repetitions in each set
  • Do 3-4 sets in total




Exercise 8 - Lying Leg Lifts

And last but not least, some super-duper outer thigh exercises to finish off your great leg workout! These outer thigh exercises may look easy - but they're not. After a few sets of these you should really feel it. Try to do about 20-30 in a set depending on your current strength.

  1. Grab a mat or a towel to lie on.
  2. Hop into the position shown in the picture below.
  3. Face your body towards one side and lift your leg about 30cm (1 foot) off the ground.
  4. Bend the other leg comfortably behind.
  5. Raise your leg by about 45 degrees.
  6. Lower you leg back down to about 30cm (1 foot).
  7. Keep the movements reasonably slow and controlled.
  8. Never let your foot touch the ground.
  9. Remember to keep your hips, body and raised leg in alignment.
  10. Repeat on the same thigh 20-30 times.
  11. Change sides.
  • Do 20-30 repetitions in each set
  • Do 3-4 sets in total




There we go! How did you find that? Keep doing that frequently (3-4 times per week) and you will definitely be pleased with the results :-)

Don't forget to stretch after your intense leg workout . You'll feel great after stretching and won't feel as stiff tomorrow! Check out our flexibility page for some advice on stretching.

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