Leg Exercises

These leg exercises will help build strength and endurance in your legs.

1. Stand with your feet shoulder width apart or slightly closer. Point your feet forward and slightly bend your knees.
2. Keeping your back straight, bend your knees slowly lowering your buns toward the floor (go as low as your body feels comfortable doing). Keep your knees lined up with your toes.
3. Rise back up.
4. Always maintain a slight bend in the knees.
5. Repeat 10-20 times and do 3-5 sets (beginners do 1-2 sets).

Wide Stance Squats (targets front and back thigh muscles, buns, hamstring, abs, back).

1. Stand with feet wider than shoulder width apart. Point your feet forward and slightly bend your knees.
2. Keeping your back straight, bend your knees slowly lowering your buns toward the floor (go as low as your body feels comfortable doing).
3. Rise back up.
4. Always maintain a slight bend in the knees.
5. Repeat 10-20 times and do 3-5 sets (beginners do 1-2 sets).

Lunges (Targets front thigh muscles and buns).

1. Stand with feet shoulder width apart and place hands on your hips.
2. Step forward with one leg and lower your body down bending at the knee. Be sure to keep your back straight and your front foot flat.
3. Rise back up to the standing position and repeat with the opposite foot.
4. Repeat 10-20 times and do 3-5 sets (beginners do 1-2 sets).

Seated Leg Extension (targets front thigh muscles)

1. Find a sturdy table or chair and sit up straight with your knees bent and hanging at the edge.
2. Slowly raise your foot so your leg straightens about parallel to the floor. Lower it down.
3. Repeat with the other leg.
4. Repeat 10-20 times and do 3-5 sets (beginners do 1-2 sets).

Calf Raises (targets muscles in calves)

1. Stand with your feet shoulder width apart and find an object such as a chair, table, or dresser to use for balance.
2. Slowly rise up on your toes and the balls of your feet. Lower back down.
3. For maximum resistance never let your heels touch the ground.
4. Repeat 10-20 times and do 3-5 sets (beginners do 1-2 sets).

Knee Curl (Targets back thigh muscles)

1. Lie face down with a pillow under your stomach and your forehead on a towel.
2. Slowly bend your leg back at the knee to a 90 degree angle so the upper leg is perpendicular to the floor. The lower leg should be parallel to the floor.
3. Return back to the starting position slowly and repeat.
4. Do 10-20 reps and 3-5 sets.

Outer Leg Lift (Targets outer thigh muscles, hip muscles and buns)

1. Lie on your side and bend your bottom leg so your knee is pointing forward. Keep your top leg straight and parallel to the floor (putting a pillow under your head for support is okay).
2. Lift your top leg slowly off the ground until your foot is as high as your shoulder and lower back down.
3. Repeat 10-20 times and do 3-5 sets (beginners do 1-2 sets).

Inner Leg Lift (Targets inner thigh muscles)

1. Lie down on your sides with your bottom leg straight and your top leg bent at the knee so it is pointing towards the ceiling.
2. The foot on the top leg should be flat on the floor in front of the bottom leg.
3. Lift your bottom leg slowly a few inches off the floor and back down (for better resistance keep your leg permanently elevated off the floor).

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