As an Amazon Associate, I earn from qualifying purchases. #CommissionsEarned
Friends, if you’re like me and workout at home, this post is for YOU!
These easy moves are the best exercises to tone both the FRONT and BACK of your legs. In the video below, I’m using a padded bench, but an ottoman or sturdy chair will also do the trick!
My ankle weights are 5 pounds each. The ones pictured here are adjustable, letting you start light and increase as you go!
This is the exact bench I use to do these moves! Really comfortable & also long enough to give me good support!
The goal is to isolate the 4 combined leg muscles – on the front (those above our knee) called the quadriceps. It’s not important to rush this move. It’s all about slowly controlling the contraction as you extend your foot up. And, tighten your core muscles to give extra stability. When your leg is horizontal, pause briefly, and then relax it back down.
Weighted leg extensions – do 15 on each leg, then switch. Repeat each side 3 times.
On the back, above the knee is our hamstring, which runs all the way into the glute (booty) muscle. Focus on squeezing your butt as you bring your heels back. Again, tighten that core for extra stability. No need to rush this move, either! Take it slowly and feel the back of your legs and booty muscles squeezing tightly.
Weighted hamstring curls – do 15 curls. Rest, and do it again 2 more times.
On days that I do these exercises, I definitely start with a good bout of cardio. We have thunder snow here today (super cool), so… I went for some time on the treadmill to warm up. 👌🏽 🏃🏽♀️ Quality cardio before your legwork is super important because your leg muscles are some of the largest muscles in your body and they need warming up before strength training! Especially those hamstrings (on the back)! They have a tendency to be tight, so loosen them up with some cardio & stretching before the exercises I have recommended here. 👍🏽
Give these exercise a try! I’d love to hear what you think…