You don’t need a fancy gym membership or heavy weight training to tone your legs. If you’re new to exercise, you can use an equipment-free routine like this Pilates session to strengthen your lower body muscles.
“Strengthening our legs makes us stronger, more functional and healthier,” says Colin Nolan, founder of Power Pilates UK and The Class Plan.
“I recommend focusing on your legs with sessions like the one below two to three times a week. This will give your muscles enough time to recover, while still providing enough stimulation to develop the strength and mobility you need to support your everyday movements.”
Pilates leg day workout
- Lateral Lunge Each side is 3×8-10
- Backward lunge to knee lift Each side is 3×8-10
- Knee Pull Glute Bridge Each side is 3×8-10
- Rotate legs sideways 20 on each side
- Leg swing while kneeling to the side Each side is 3×8-10
To perform this workout, perform all the exercises in order. Complete all sets and repetitions of one exercise before moving on to the next one.
1. Lateral lunge
set: 3 repetition: 8 to 10 on each side
- Stand with your feet together and your arms stretched out horizontally or crossed in front of your chest.
- Take a big step to the right, drop your hips back and bend your right knee into a lunge, keeping your left leg straight but not locked, with your foot facing forward.
- Press through your right foot to straighten your right leg and bring your feet together again. Repeat on the other side.
Why is it the best for leg training?
This compound movement works the large muscles of your glutes, quads, hamstrings and core, while lateral side steps also improve stability in your ankles, knees and hips.
“Simply put, lateral lunges teach you how to maintain an upright posture and avoid injury as you move from side to side, helping you maintain balance and move your hips in different planes of motion,” says Collin.
2. Backward lunge to knee lift
set: 3 repetition: 8 to 10 on each side
- Stand with your feet shoulder-width apart and your hands stretched out in front of you or on your hips.
- Step back with your left foot about 1.5 times your normal stride length, and land with the ball of your foot on the ground and your heel raised.
- Lower your back leg straight down until your knee lightly touches the ground, creating a 90-degree angle with your front leg.
- Press into the heel and mid-foot of your front leg to drive your back leg up toward your chest while simultaneously straightening your standing leg. Pause, then thrust your leg back again. That’s 1 rep.
Why is it the best for leg training?
This move targets the major muscles in your legs, including your glutes, hamstrings, quads, and calves, and also works your core and balance.
“If you’re having trouble balancing, you need to use your core more and move a little slower,” says Collin. “As you improve, you can pick up the pace.”
3. Knee Pull Glute Bridge
set: 3 repetition: 8 to 10 on each side
- Lie on your back on the floor with your knees bent and your feet flat on the ground. Place your hands at your sides, fingertips nearly touching your heels. Engage your core and press your hips down.
- From this position, lift your right foot and straighten your right leg, looking up.
- Press upward with your left foot. Squeeze your glutes as you lift your hips into a single-legged glute bridge.
- Keeping your hips elevated, lower your straight right leg toward the floor.
- Pause a few inches off the floor and return your legs to the upright position. Slowly lower your hips back down to the floor. That’s one rep.
Why is it the best for leg training?
This unilateral move targets your glutes and also works your hamstrings.
“You may notice that one side of your body is a lot stronger than the other,” says Collin, “but this move is great for bringing that muscle balance back to normal, helping to bring everything back to evenness.”
4. Side leg rotation
set: 3 repetition: 20 on each side
- Lie straight on your right side with your feet stacked on top of each other, supporting yourself on your right forearm and touching your right hand to the floor for balance.
- As you exhale, lift your left leg off the floor.
- Extend your leg, point your toes, and make small circles with your left foot.
Why is it the best for leg training?
“This isolated movement has a limited range of motion, making it a great option for people with weak outer thigh muscles or weak hips,” Collin says.
“To perform this move, imagine you’re making small circles with your toes while extending your top leg as far as possible. Your abs should be tight and your torso stable,” she says. “It’s harder than it looks!”
5. Side Kneeling Leg Swing
set: 3 repetition: 8 to 10 on each side
- From a kneeling position, shift your weight onto your right knee and lean your body to the right, placing your hands on the ground directly underneath your shoulders. Place your left hand behind your head and extend your left leg parallel to the floor.
- As you exhale, bend your foot and swing your top leg forward as far as you can. Pause for a second, then inhale and swing your leg back as far as you can.
Need something soft and supportive for your at-home workout? Our guide to the best yoga mats can help.
