Whether you’re aiming for toned thighs, defined calves, or overall leg strength, this comprehensive training plan provides a variety of movements to effectively target every muscle group.
Follow these exercises to build stronger legs at home.
high knee warm up
Jump up from a standing position and lift your right knee over your hip. Use your arms to lift your body higher. Repeat with the left knee. Repeat 10 times on each side.
high knee march
Start marching in place while standing. To get your heart rate up, raise your knees in line with your hips and use your arms to accelerate your pace. Continue for 90 seconds.
Ready…
Stand in a standing position with room to jump forward, keep your head high, and keep your core strong. Place your hands at your sides and keep your knees soft.
Stable…
Visualize a point on the floor as a target where you want to jump. Quickly move your hands above your head while bending your knees.
Jump!
Jump forward as far as possible, using your legs as springs and lowering your arms. Return to starting position and repeat 10 times.
solo boxing
Lean back and shift your weight onto your right foot. Punch with your right hand, then punch with your left. Continue for 1 minute. Rest for 30 seconds. Shift your weight to your left foot and repeat.
front kick
Stand with your legs hip-width apart and slightly bent, then lift your left leg and kick it forward while leaning back. Repeat 10 times before switching to the other side.
side kick
Stand with your feet hip-width apart, lift your left leg and rotate it around the ball of your right foot. Kick out to the left side of your body. Repeat this 10 times, then switch to the right side.
Skip warm-up
Skip for 1 minute at a slow, steady pace. Rest for 30 seconds. Skip for 1 minute at a medium pace. Rest for 30 seconds. Finish by skipping at a fast pace for 1 minute.
skip the sprint
Skip at a fast pace for 3 minutes. Rest for 30 seconds. Continue at a fast pace for 3 minutes. As your fitness improves, try skipping as fast as possible for 6 minutes without rest.
pendulum jump
Stand with your feet hip-width apart and swing your left leg out to the side while leaning your body toward the center. Repeat with your right leg in a fluid motion. Repeat 20 times.
walking lunge
Step your left foot forward so your left thigh is parallel to the ground. Lower his right knee toward the floor. Kick his back legs out and get into a standing position. repeat 20 times
jumping lunge
Lunge down with your left leg and jump up in a quick, controlled movement to switch leg positions. Repeat 20 times. Continue doing jumping lunges for 2 minutes.
side reach
Stand with your feet hip-width apart, extend your left leg out to the side, and extend your arms upward and to the right. Repeat in the opposite direction. Repeat 25 times.
crouch and jump
Jump as high as you can and stretch your hands above your head. Land and squat down, making sure your hands touch the ground. Repeat the exercise in a flowing motion. Repeat 10 times.
quadriceps stretch
In a lunge position, slowly push your pelvis downward and forward until you feel a stretch in the front of your thighs. Press and hold for 30 seconds. Repeat on the other side.
squat
Spread your legs slightly wider than hip-width apart. Sit in a squat position with your hands above your head and your knees at a near 90-degree angle to him. Leave it there and slowly get up. Repeat 15 times.
punch & lunge
From a standing position, lunge with your right leg and lower your left knee. Hold it with your right arm and punch. Return to starting position. Repeat with the left leg. Repeat 5 times.