Lower Body Workout for Toned Legs

This leg workout is perfect for sculpting and toning your leg muscles

The Gluteus Maximus, quadriceps, hamstring groups, and calf muscles are the major sections of the lower body.

This means they have the highest capacity for building muscle which leads to higher levels of fat burning.

More muscles need more energy (calories) to function, which means the more muscle you have the more fat and calories you will burn.

Fat, on the other hand, needs fewer calories to function so it is not as efficient for getting in shape.

Basically all you need to remember is more muscle = more calories burned = getting the body you want.


To get the full benefit of this workout, it is important to do a warm-up to ensure the muscles are prepared for a bigger workload.

Some simple warm-up exercises that can be included in your routine are:

Jogging in Place

Light stretching of the lower limbs

Leg swings

High knees

Butt kicks

You can also go through each exercise slowly with a lighter weight to warm up the specific muscles before performing each movement.

The Workout

Notes: For each set complete 8-12 reps (unless otherwise indicated). Superset means to complete both exercises back-to-back with no rest between. You can perform the lunges, squats, Bulgarian split squats, sumo squats, calf raises, and Romanian deadlift's while holding dumbbells. Enjoy

Goblet Squats

- Sets: 3 Reps: 8-12

Bulgarian split squats (each leg)

- Sets: 3 Reps: 10

Glute Bridges (each leg)

- Sets: 3 Reps: 10

Jump Squats

- Sets: 3 Reps: 10

Sumo squats

- Sets: 3 Reps: 8-12

Romanian Deadlifts

- Sets: 3 Reps: 8-12

Calf Raises

- Sets: 4 Reps: 20

Exercise Instruction

Bulgarian Split Squat - In a lunge position have the back foot placed on a chair and perform a static lunge. Keep the front knee in line with the ankle.

Glute Bridge - Laying on your back place keep your knees bent with your feet flat on the floor. Lift your hips up till your knees, hips, and shoulder are in a straight line.

Sumo Squat - A sumo squat is done with your legs slightly wider than hip-width apart and toes pointed outward.

Romanian Deadlift - While keeping your legs straight with a slight bend in your knees, push your hips back and bend over making sure to keep a straight back. You should lower yourself until you feel a slight stretch in the hamstrings, then lift up.


When you've completed the workout take 10-15 minutes to cool down and stretch.

While stretching you want to target the major muscle groups you just worked. These include the hip flexors, quadriceps, glutes, hamstrings, and calves.

Stretching is a great way to promote recovery so you can get back to working out as soon as possible.

It will also help reduce muscle soreness when you wake up the next day.

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