Getting toned legs isn’t complicated. Nor does it have to be difficult. All it takes is some time and serious dedication and effort. Consistency is another key ingredient to finally getting the legs you’ve always wanted. Plus, having strong legs comes with a variety of benefits. Let’s take a closer look – before starting your workout.

Why Strong Legs Are Important

Your legs support your entire body. They also help stabilize your body and help you move from sitting to standing and vice versa. Generally, strong legs make life easier. They provide basic function and independence. For example, you need strong and stable leg muscles in order to walk up a set of stairs. 

Further, you can prevent injury by building up the muscles in your lower body. For example, strong glutes can prevent low back pain. About 80% of the general population will experience lower back pain at some point in their life. Yet, having a strong abdominal and glute muscles can support the pelvis and the spine, preventing pain, injury, or tension from occurring.

It’s also critical to ensure balance in the lower extremities. When working the legs, always make sure to work opposing muscles as well. For example, if you work your quadriceps, you want to make sure to strengthen the hamstrings just as much. 

Introducing… Your Killer Leg Workout!

In this workout, you’ll feel the burn. It takes about 30 minutes and all you need is a loop resistance band. You can add this to your regular routine or perform it separately. We’ll leave that up to you!

Further, aim to do this workout 3 times a week. This will help you make progress and gains, which should be noticeable in as little as 6 weeks. 


Start with a loop band wrapped just above both of your knees. Begin by performing air squats while keeping the band tight around your legs. 

Perform 10 air squats, then shuffle to the left for 5 steps, then to the right for 5 steps. Repeat this 3 times. The goal here is to get your heart rate up and warm up your lower body. Now, you should feel ready for what’s to come…

Repeat the following 5 exercises for 3-4 rounds. Go for 5 rounds if you’re feeling eager! But ensure you know your limits and stick to them. 


Hip Extension:

Muscles Worked: Glutes & Hamstrings

Stand facing a wall. Keep the resistance band wrapped around your thighs. Stand on your right leg, with a slight bend in your knee. Squeeze your glutes and extend your left leg back. Keep tension in the band throughout the exercise and perform 10-15 repetitions per side.

Split Lunge:

Muscles Worked: Quadriceps, Hamstrings, Calves, & Core

Find some stairs or a step (even a chair works). Keep the band around your thighs here. Face away from the stairs or step. Bring your left foot to rest behind you on the step. Slowly bend your right knee and lower down toward the floor. At the same time, keep your torso tall and your core engaged. Perform 10-15 reps per side.

Glute Bridge

Muscles Worked: Glutes & Hamstrings

Lie face up on a comfortable surface. Again, keep that band wrapped around your thighs. Bend your knees and plant your feet on the ground. Squeeze your glutes and lift your hips and buttocks up and off the ground. Make sure to maintain tension in the band while doing this movement. Hold at the top for 3-5 seconds, then lower back down. Repeat for 10-15 repetitions.

Lunge Pulses

Muscles Worked: Glutes, Quadriceps, Hamstrings, & Calves

Ditch the resistance band for a minute. Stand tall with your feet hip width apart. Step your right leg forward and drop down into a lunge. Your right knee should bend over top of your right angle. Your left knee should bend under your hips. Pulse here by bouncing up and down. Count to 20 then switch sides. Do this 5 times per side.

Squat Pulses with Kick

Muscles Worked: Quadriceps, Hamstrings, Glutes, & Calves

Grab that resistance band again! Place it around your thighs, just above your knees. Set your legs wide enough apart that there is tension in the band. Slowly lower down into a squat. Make sure your knees don’t go past your big toes. Keep your torso straight and engage your core. Pulse for a count of 5, then stand back up and kick one leg forward. Squat down again and pulse for a count of 5, then stand up and kick your other leg forward. Repeat for 10-15 reps.

Your Cool Down

Make sure you stretch out your quads, calves, hamstrings, and glutes after your workout. And drink lots of water. Some stretches you may want to perform include the following

Quadricep Stretch

Grab the ankle of your right leg, and pull it up behind you. If you need to, hold onto a table or wall for support. Your thighs should remain parallel to one another. You should feel a gentle stretch in the front of your thigh. Hold here for 20-30 seconds, then repeat on the opposite side. 

Hamstring Stretch

Sit on the edge of a chair or bench. Extend your right leg straight out. Bend forward at the hips and lean in toward your right leg. Hold here for 20-30 seconds. You should feel a gentle stretch through the back of your right thigh. Once completed, repeat the same on your opposite side.

Calf Stretch

Find a wall and place both hands on it. Step your right foot back, and lean forward into the wall by bending your left knee. Keep your right heel planted or intending toward the floor behind you. You should feel a gentle stretch through your right calf. Hold here for 20-30 seconds, and perform the same stretch on your opposite side.

Glute Stretch

Hold onto a table or wall with one hand. Cross the leg opposite of the wall across your other knee. Gentle sit back, bending your knees, and using the wall or table as support. You should feel a gentle stretch through your glute. Again, hold for 20-30 seconds and repeat on the opposite side. 

You Made It!

How do you feel?

Use this good feeling to motivate yourself to get that next workout done, then the next. Allow this feeling to drive you forward through other aspects of your life. Spread that positivity and bring up the people around you. A healthy lifestyle equals a healthy, happy, and satisfying life.

Keep pushing and keep challenging yourself. When you do this, things that you once thought felt uncomfortable might not feel that way anymore. You’ve got this! Keep working at this workout and get those toned legs you’ve always wanted – plus, other things you’ve always wanted as well!