Exercises for the legs

Leg exercises are helpful for strengthening and toning, so they are suitable for both men and women.

As a rule, 2-3 sessions a week and the repetition of each exercise at least 10 times for two sets are required.


Strengthen legs, what exercises are for men?

Glutes Bent Kick Cross: This exercise strengthens the gluteal muscles.
Starting position: on your knees, hands resting shoulder width on the floor.
The angle between thigh and floor is 90°.
Lift one leg with an angle of 90° between the thigh and the lower leg.
Repeat this movement 10 times, then switch to the other leg.

Squat on the doorknob: This exercise trains the quadriceps femoris muscle.
Beginning: the person stands in front of the door, his feet apart in the width of his shoulders, his legs stretched, his back straight and his arms stretched forward with his hands on the door handle.
The exercise consists of bending the knees until an angle of 90° is reached between the femur (thigh) and tibia (lower leg).
Perform 4 sets of 15 repetitions each with a 30-second break between sets.

Lunges: Lunges are performed with or without weights. They are more difficult than the squat, because you need more resistance. That is why beginners are not recommended to use weights when performing the lunges.

Leg exercises with weights for men

Leg press: You sit on the device and place your feet on the footplate.
Keep your back straight on the backrest.
You start with your legs stretched (the weight is up) and bend your legs until an angle of 90° is reached (the weight is lowered).
From this position, press forward until the knees are almost completely stretched.
Perform 10 repetitions for 3 sets.
This exercise is complete because it strengthens the quadriceps muscles, glutes, calves and also the posterior leg muscles.
It is often used in physiotherapy for rehabilitation after meniscus surgery, after operations on the cruciate ligament, after a femoral fracture or in patellofemoral pain syndrome.

Squat: The squat is an easy exercise to perform and a good warm-up before training the lower limbs.
You can do this exercise with or without weights.
In order to give the exercise a higher intensity, it is advisable to take a barbell or dumbbell in your hand.

Leg extensors: The leg extensor is an easy exercise to perform in a gym.
You start sitting with bent legs and stretch them out, lifting a roller with a weight attached.
You can change the intensity of this men’s exercise by adding or removing weights from the device.

Leg curls: This exercise trains the leg biceps and is helpful for both professional athletes and beginners.

Standing dumbbell lift: This body-building exercise puts strain on the lower back and is not suitable for beginners and people who suffer from back pain.
If you perform this exercise with dumbbells, the assistance of a professional is advisable.
If this exercise is performed incorrectly and with too heavy weights, it can cause back injuries.

Calf press: This calf exercise can also be performed without a device, but when practicing with equipment, the weight that is lifted can be changed. This exercise can also be done with only one level.


Leg press and squat are not recommended for those who suffer from lumbalgia, thigh neuropathy, or sciatica.

Leg exercises without weights

Many people have muscle pain on their legs while performing exercises with weights for the lower extremities.
The exercises described below are free exercises (without weights and equipment), they strengthen the legs, but do not allow them to swell.

The squat

The squat is a good exercise to get firm thighs. You keep your back straight and your arms forward.
You lower the body by bending your knees.
Bend the knees until tension is felt in the thighs.
Hold this position for a few seconds and then lift the body again to get to the starting position.
10-12 repetitions.

Leg lift
Start: Position lying sideways (on the bed or on the floor), support the head with one arm.
It is important that the back and legs are stretched in a line.
Raise one leg sideways and slowly lower it again.
You can attach foot cuffs of 1 kg to the ankle to further strengthen the muscles.
About 15 repetitions, then change sides.

Knee extension
This exercise strengthens the muscles of the knee. You start in a sitting position and with your back straight.
You slowly lift your legs until they are parallel to the ground.
Hold this position for a few seconds and then slowly lower the lower legs to return to the starting position.
10-12 repetitions.

Calf Lifts
Start: standing upright with your arms on the side of your body.
The exercise consists of standing on your tiptoes and then very slowly lowering yourself back onto the soles of your feet.
Repeat this movement 20 times.

Exercises for the ankle
Begin: lie on your back (stomach up), raise the left leg and bend the hollow of the knee at 90°. Circle clockwise and counterclockwise with your foot.
Do this exercise alternately with both legs for a few minutes.

of the toes 
This is a good exercise to increase the muscular strength of the foot and reduce the likelihood of developing plantar fasciitis.
You bend your toes downwards, hold this position for a few seconds and repeat with the other leg.
10-12 repetitions.

Start: the exercise begins from an upright position, feet set up shoulder width. Take a step forward: the heel of the leg must no longer rest on the floor. Make sure that the body weight is evenly distributed over both legs. Push the front knee forward: the body lowers until the knees form an angle of 90°. Make sure that the front knee (the “knee line” perpendicular to the floor) does not protrude above the toes.
10-15 times repetitions.

Pylometric squat
This exercise begins with the feet at shoulder width with an upright posture.
Bend the legs in the knee up to 90°.
Hold the position for 5 seconds, then vigorously push the body off the ground by stretching the legs and jump as high as possible.
Gently squat again.
Repeat 6 to 8 times without a break and perform 1-3 sets.
This exercise also serves to increase bounce.

Exercises for the legs for women

This is a good exercise to improve the muscle tone of the legs without weights.
Start: Stand with your back in front of a wall.
Let your arms hang loosely.
Lower the body downwards until the knees reach 90°.
The thighs are perpendicular to the wall and the back touches the wall.
After this position has been maintained for about 1 minute, return to the starting position.
20 repetitions and increase the number of sets from 1 to 3 times.

Exercise to strengthen the adductors or inner thigh muscles
Start: Place one arm comfortably under your head.
Bend the upper knee and place it on a pillow sideways.
Lift the stretched leg that touches the ground by a few centimeters from the ground.
Hold this position for a few seconds and put the leg down again.
Repeat 10 times, then change the leg.

Exercise in Genu valgum (X-leg)
The X-leg is favored by a muscle weakness of the adductors, which allow the leg to move outwards.
In this typical female disorder, it is recommended to sit on a chair and press a foam ball firmly between your knees for 10 seconds.
Repeat this exercise 3 times a day.
Alternatively, you can press a fitness ball firmly between your legs while lying down.

Exercise to strengthen the abductors or outer thigh muscles
To do this, attach an elastic band to a wall bar or to the bed.
The woman has to stand laterally to the wall bars and support herself with her forearm on a rung.
Attach the elastic band to the calf of the outer leg.
Spread the leg from the wall bars, stretching the elastic band.
3 sets of 20 repetitions for each leg.
This exercise also helps with bow legs, i.e. when the knees do not touch each other with stretched legs.

Exercise for the outer leg of the thigh (lateralis muscle)
Start: The exercise begins in a lateral position with elbow and forearm supported on the floor.
Bend the lower leg of the leg that does not touch the ground.
Lift the stretched leg with foot in hammer position.
Hold this position for a few minutes and then slowly lower the leg.
Perform 10 times, then change the leg.

Variant: Raise the “lower” leg as much as possible, keeping your knee and foot parallel to the floor.
The foot is not in Hamm position, but the toes are stretched downwards.

This exercise for the legs is helpful for basketball players.
The starting position is similar to the lunge, the right leg slightly forward, the toes touch the ground. Bend the knee to 90°.
From this position, make a small jump, bringing the back leg forward and the limb, which is back at the beginning, comes forward.

Physical exercises for toned and slim legs

Walking, running, jogging every day for 30 minutes are habits that improve the muscle tone of the lower extremities and keep the legs slim.

Leg swinging
The exercise begins in an upright position near a wall.
It is recommended to support yourself with your elbow against the wall.
Swing one leg back and forth.
While the lower limb moves, keep the back straight.
Initially, 10 to 30 oscillations per leg are recommended.
When swinging the leg forward, the quadriceps and flexor muscles of the hip are used, especially the ileopsoas. The abdominal muscles are not strengthened, as some people believe.

For 30 seconds, hold the sitting position and touch the wall with only your buttocks.

Climbing stairs or using
a stepper 
Going up and down stairs a few times a day.
Alternatively, you can tap it.
For this you need a special training device.
At the beginning of the exercise, you stand with both feet on the stepper.
You support the body weight on one foot and lift the free leg.

Those who love exercise can go swimming or cycling (outdoors or on an exercise bike).
If you have knee problems, breaststroke should be avoided.
These two activities improve circulation, increase muscle mass and burn fat.

Pilates exercises mainly strengthen the trunk, so they are less suitable for losing weight and strengthening the legs.

Leg exercises you can do at home or in the office

Many exercises for the legs can be done in a home environment.

See above

This exercise builds up the outside and inside of the thigh.
Place your feet about half a meter apart.
Set up feet in duck shape.
Support your hands on your hips.
Keep your back straight and slowly lower your body until both thighs are parallel to the floor.
Slowly straighten up and repeat the exercise.

See above.

Lifting the heels
This exercise mainly challenges the calf muscles.
These muscles train well and quickly show success.
Press down the tenpoints until you get up on your tiptoes.
Slowly lower to your heels and repeat the exercise.
If you want to increase the intensity of the exercise, you can also do this exercise on only one leg.
Strengthening the calves is also indicated to reduce fluid retention and is suitable for varicose veins.

Sedentary butterfly
This exercise is recommended for women who want to lose weight quickly on the thighs. It can also be performed during pregnancy.
The exercise begins while sitting, the soles of both feet touch each other in front of the pelvis.
Press your knees towards the ground.
Hold this position for 15 seconds, relax legs and repeat the exercise.

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