Exercises to Build Leg Muscles in a Week

Strong and toned legs are everyone’s dream. If you want to get into great shape for your leg muscles, there are some of the best exercises you can follow. Experts claim that one has to perform a lot of squats and explosive jumps to get toned and strong legs.

According to Domnic Dhillon, a gym trainer, “Women have to exercise for 15 minutes on a treadmill to warm their body temperature, 10 minutes using a stationary bike, and 50-60 times squats (squats up) can be followed later.”


If you work out at the gym, then here are some of the best exercises you should follow to get your legs in shape in just 7 days:

Leg Workout 1: Squats Jumps (squats up)

Many women prefer to do regular squat jumps because they not only shape your legs but also help tone your butt. Squats should be done for 15 minutes to get the shape of your quadriceps and hamstrings.

Leg Muscle Exercise 2: Back Lunges (Bends the knee back)

Back Lunges are also a great way to tone and strengthen leg muscles. This movement begins with standing up straight, stepping one leg back, bending it, then returning to its original position. Repeat at least 20 times with alternating legs.

Leg Muscle Exercise 3: Front Lunges (Bends the knee forward)

While doing this exercise, find support for your hands so that your hands are angled about 90 degrees back. Also bend your knees to 90 degrees, raise and lower. This method aims to get toned and strong thighs. However, this exercise should be done only three times a week at intervals because if it is too routine it will affect your back.

Leg Muscle Exercise 4: Lift Weights

Lifting weights is perfect for getting a muscular body. However, lifting weights here is not done by swinging your arms, but with your knees. First of all, adjust the weight of the load that is suitable for you. Lift the weights with your hands so that they are above your head in a straight up position. Bend your knees slowly until you squat down, get back up to the starting position. Do it continuously for 20 minutes. This exercise is good for shaping the calves and hamstrings.

Leg Muscle Exercise 5: Explosive Jump

If you want to get strong and toned legs, this is what you need to do. Get on the trampoline, and do explosive jumps. Jump as high as possible. When you jump, stretch your arms up, then bring your feet together and clench your fingers as you land. Do this exercise for 15 minutes per day of the week.

Sharing is Caring