zig
0

Notifications

  • You're all caught up!

The Best Gym Exercises for Toning Legs

by
author image Patrick Dale
Patrick Dale is an experienced writer who has written for a plethora of international publications. A lecturer and trainer of trainers, he is a contributor to "Ultra-FIT" magazine and has been involved in fitness for more than 22 years. He authored the books "Military Fitness", "Live Long, Live Strong" and "No Gym? No Problem!" and served in the Royal Marines for five years.
The Best Gym Exercises for Toning Legs
A fitness instructor showing proper foot positioning for a lunge. Photo Credit DragonImages/iStock/Getty Images

Overview

Well-toned legs are the goal of many exercisers but with so many exercises to choose from, it’s hard to know where to start. Your legs are made up of multiple muscles which will all need to be exercised if you are to reach your goal of a well-toned lower body. These exercises are considered to be the best lower leg toners you can do in the gym.

Squats

Squats work your entire lower body with an emphasis on your thighs and hips. To perform squats, place a barbell across your shoulder or hold a dumbbell in each hand. Standing with your feet hip-width apart, push your hips back and bend your knees. Lower yourself down until your knees are bent to 90 degrees or as far as you can bend comfortably. Stand back up by extending your knees and hips simultaneously. Make sure you don’t round your back as this can lead to injury.

Lunges

Lunges are an effective leg-toning exercise, especially for the rear of your thighs and butt. Take a large step forward with your left leg. Bend both knees so that your right knee almost touches the floor. Your left knee should be directly over your foot. Keep your body upright and continue to look forward. Push off your left leg to return to the standing position and repeat with the opposite leg. You can make lunges more challenging by placing a barbell across your shoulders or holding dumbbells.

Leg Presses

The leg press machine will tone all of your leg muscles and provide support for your lower back. Adjust the machine to suit your height -- how you do this will depend on the make and model of the machine you are using. With your feet hip- to shoulder-width apart, bend your knees until they are bent to 90 degrees. Pushing through your heels, extend your legs and push the weight away from you before repeating.

Hip Abductions

Your abductor muscles are located on the outside of your hips at the top of your legs. Adjust the back support before you sit in the abductor machine and place your knees on the leg pads -- you will be starting this exercise with your legs together. Keeping your upper body relaxed, push your knees apart as far as you can. Hold this contracted position for one to two seconds before slowly returning to the starting position and repeating.

Hip Adductions

Hip adductions will tone the muscles of your inner thigh. Sit on the machine and place your knees against the leg pads -- you will be starting this exercise with your legs apart. Push your knees together against the resistance until they touch. Hold this position for one to two seconds before slowly returning to the starting position and repeating.

Standing Calf Raises

To tone your lower legs, you can perform standing calf raises using a calf raise machine. Stand with the pads placed on your shoulders and your feet on the step. Make sure the balls of your feet are on the step and your heels are in mid-air. Without bending your knees, slowly lower your heels toward the floor. Stretch down as far as your flexibility allows. From this position, push up and onto your tip toes. Hold this position for one to two seconds before slowly lowering back down into a full stretch.

LiveStrong Calorie Tracker
THE LIVESTRONG.COM MyPlate Nutrition, Workouts & Tips
GOAL
  • Gain 2 pounds per week
  • Gain 1.5 pounds per week
  • Gain 1 pound per week
  • Gain 0.5 pound per week
  • Maintain my current weight
  • Lose 0.5 pound per week
  • Lose 1 pound per week
  • Lose 1.5 pounds per week
  • Lose 2 pounds per week
GENDER
  • Female
  • Male
lbs.
ft. in.

YOU MIGHT ALSO LIKE

CURRENTLY TRENDING

Demand Media

Our Privacy Policy has been updated. Please take a moment and read it here.