1. Split Squat
It is simply an amazing exercise to do at home for lean and toned legs. Split squat helps building muscle’s size. It is particularly working on upper leg muscles along with lower legs too. Basically it is called bulgarian split squat but we can call it single-leg exercise.
Position yourself into a staggered stance with the rear foot elevated and front foot forward. Hold a dumbbell in each hand, letting them hang at the sides. This will be your starting position. Begin by descending, flexing your knee and hip to lower your body down. Maintain a good posture throughout the movement. Keep the front knee in line with the foot as you perform the exercise. At the bottom of the movement, drive through the heel to extend the knee and hip to return to the starting position.
2. Sumo Squat
Sumo squat is basically a lower leg exercise focusing on lower muscles to build up. And improves making you more flexible. It also helps build your calf muscles.
Begin with your feet wider than shoulders width apart, toes pointed out and knees over the toes (think of a sumo wrestling stance). Keep your back straight, chest out and abs tight throughout the movement. Squat down until your thighs are parallel to the ground. Focus on sitting down rather than bending your legs to avoid straining the knees. Keep your weight on your heels throughout the exercise while maintaining a straight posture. Push off with your heels at the bottom of your move, squeezing your glutes and inner thighs until you are back in the starting position. 20 squats in a day, start as a beginner later on, it makes your legs slim, decreases the extra fat, build up the muscles, and make looks toned.
3. Wall Sit
Wall squat works on increasing your flexibility and gives strength to the weak muscles. It helps in focusing.
Stand in front of a wall (about 2 feet in front of it) and lean against it. Slide down until your knees are at about 90-degree angles and hold, keeping the abs contracted. Shoot for a 30 second hold.
4. Single Leg Squat
Single leg squat helps improving your stamina and makes you more flexible. Doing single leg squat regularly makes your thigh and lower leg strong. And it helps increase your ab muscles too.
Standing with your feet together and arms by your sides, shift your weight onto your right foot. Rest the toe of your left foot next to your right foot for balance. Keeping your back straight, bend at your hips and knees, and slowly sit back onto your right leg, raising your arms straight in front of you as you lower (hold onto the back of a chair for balance, if you need to). Stop when your thighs are almost parallel to the floor, and hold for a second. Then press into your right foot through the heel and stand back up.
5. Reverse Lunge
Reverse lunge works on improving your Endurance and muscles Strength. Lunge focus on upper leg part to improve core muscles and it gives you an amazing round butt.
Stand upright with your feet together, Take a big step backward with your right leg. Bend both your knees until your right knee (the one at the back) is almost touching the floor. Push off from your right leg and return to the standing position. (This is counted as one repetition.)
Get ready to work those leg muscles out!