Leg Exercises That Deliver

Leg exercises that really challenge your gluts, hamstrings, hip flexors, quadriceps and calves are important for toning and strengthening your lower body. Try doing three sets of these leg exercises every other day and you'll see significant improvement in your leg muscles.

Lunge and Kick Combination
You'll need a chair for this exercise. Stand next to your chair, with your hand on the back of the chair for stabilization. Step your left foot forward into a lunge, being careful not to let your knee fall over your foot. Sink deep into the lunge, then stand up and kick your right foot high into the air. Fall back into the lunge position and repeat twenty times. Switch legs and side of the chair, reposition and exercise opposing legs. Rest for one minute, then do two more sets of each side.

Side Lifts
Come down on the floor on your hands and knees. Keeping your right knee bent at a 90 degree angle, lift your right leg 90 degrees to the side, feeling the contraction in your hip flexor. Return your leg to the starting position. Repeat side leg lifts for a count of twenty, then switch sides and repeat for the left hip flexor. Stretch your gluts and hip flexors in the yoga stretch child's pose for 1 minute. Complete two more sets of 20 per leg.

Side Leg Swings
Stand behind the chair, with both hands on the back of the chair. Shift your weight onto your left foot and come up slightly on the balls of your left foot. Swing your right foot across the front of your body past your left foot, then swing your leg back out so you extend your leg into the air in a wide side kick. You should feel this leg exercise in your inner thigh and hip flexors. Swing for 20 counts, then shift legs and swing for 20 on the other leg. Rest for 1 minute, repeat 2 more sets for each leg.