If you are looking for some moves that will make your legs strong, lean, and toned, then these are for you! You won’t need any equipment, and you can do them in your own home. Perform these moves in a circuit (one after another) 3 times a week to strengthen your legs.

Glute Lunge #1
Step one foot forward into a wide stance. Lift your back heel and try to lower your back knee down towards the floor. Make sure to keep your front knee behind your toes!

Glute Lunge #2
As you come up, shift your weight onto your front leg and lift your back leg straight out behind you. Squeeze your rear as you lift your back leg. Then pass your back leg through, and step it out in front of you. This should place you in a wide stance to repeat the move on the other leg.
Do 2 sets of 10 lunges on each leg to strengthen your lower body.

Side Lift Squat #1
Start with feet shoulder-width apart. Keep your hands on your hips or out in front of you. Sit back into a squat like you would sit down in a chair. Keep your knees behind your toes!

Side Lift Squat #2
As you come up from the squat, lift your right leg out to the side and squeeze your outer thigh.

Side Lift Squat #3
Sit back down into the squat, and as you come up, lift your left leg out to the side.
Repeat this 15-20 times.

Seated Leg Lift #1
Sit down on the floor with your legs extended out in front of you. Keep your back straight and your chest lifted. Bend one knee and put your arms around it to help you maintain good posture.

Seated Leg Lift #2
Use your quadriceps (thigh) muscles and your abdominals to lift your leg off the ground and lower it. To make this move more intense, try holding it for a few counts in the air or add ankle weights for more resistance.
Do two sets of 15 lifts on each leg.

Bridge #1
Lie down face-up on the floor. Bend your knees, keep your feet shoulder-width apart, and place your hands by your side.

Bridge #2
Squeeze your leg and rear muscles to lift your hips off the floor and towards the ceiling. Try to make this move slow and controlled. Imagine yourself peeling your back off the floor one section at a time, starting at your hips. Push up until your body has made a diagonal line. Avoid going too high, which might bother your neck.
To make this move more intense, bring your knees and feet closer together to perform the move or hold the position in the air.

You should consult a doctor before beginning any exercise program to learn if it is safe for you. You should not feel sharp pains during exercise, so consult your doctor if you feel them. Strength training muscles will feel like a slow burn that increases throughout the move, but fades away when you are finished.
These moves will leave you feeling strong and lean in your legs!