You don't need a fancy gym membership or heavy weights to strengthen your legs—if you're new to working out, you can use equipment-free routines like this Pilates session to boost your lower-body muscle.
"Working our legs keeps us strong, functional and fit,” says Korin Nolan, founder of Power Pilates UK and The Class Plan.
"I recommend focusing on your legs in a session like the one below around two to three times a week. This will allow more than enough time for muscle recovery while providing sufficient stimulation to build strength and mobility to support your everyday movements."
Pilates leg day workout
- Lateral lunge 3x8-10 on each side
- Backward lunge to knee raise 3x8-10 on each side
- Glute bridge with knee pull 3x8-10 on each side
- Side-lying leg circles 20 on each side
- Side-kneeling leg swings 3x8-10 on each side
To do this workout, perform all the exercises one after the other. Complete all sets and reps of one exercise before moving onto the next.
1. Lateral lunge
Sets: 3 Reps: 8-10 on each side
- Stand with your feet together and your arms held out horizontally or crossed in front of your chest.
- Take a large step to the right, sink your hips back and bend your right knee to lower into a lunge. Keep your left leg straight but not locked and both feet pointing forward.
- Push through your right foot to straighten the right leg so that your feet are together again. Repeat on the other side.
Why it’s a great exercise for leg day
This compound exercise will work big muscles like your glutes, quads, hamstrings and core. The lateral side step will also improve the stability of your ankles, knees, and hips.
"Simply put, the lateral lunge teaches you how to stay upright and injury-free when you move from side to side, helping you with your balance and getting the hips to work through different planes of motion," says Korin.
2. Backward lunge to knee raise
Sets: 3 Reps: 8-10 on each side
- Stand with feet shoulder-width apart, hands out in front or on your hips.
- With your left foot, step back about one and a half times your normal stride length, landing with the ball of that foot on the ground and your heel up.
- Lower the back leg straight down until the knee gently grazes the ground, creating a 90-degree angle in the front leg.
- Push through the heel and mid-foot of the front leg to drive the back leg up towards your chest, while also straightening your standing leg. Pause, then lunge the leg back again. That’s one rep.
Why it’s a great exercise for leg day
This move targets the major muscles in your legs, including your glutes, hamstrings, quads and calves. It’s also great for your core and balance.
Korin says "If you find it hard to balance, then you’ll need to engage your core more and slow down the move slightly. As you progress you can pick up the pace."
3. Glute bridge with knee pull
Sets: 3 Reps: 8-10 on each side
- Lie on the floor, face up with your knees bent and feet flat on the ground. Place your hands at your sides, so your fingertips are close to grazing your heels. Engage your core to press your lower back down.
- From this position, lift your right foot and extend your right leg so it's pointing up.
- Push upwards using the left foot. Squeeze your glutes as you lift your hips and do a single-leg glute bridge.
- Keep your hips high and lower your straightened right leg towards the floor.
- Pause a few inches off the floor then return the leg to its upward position. Slowly lower your hips back to the floor. That's one rep.
Why it’s a great exercise for leg day
This unilateral move will target your glutes and also work your hamstrings.
"You may notice that one side of your body is significantly stronger than the other," says Korin, "But this move is great for getting your muscular balance back on track and will help to even everything back out."
4. Side-lying leg circle
Sets: 3 Reps: 20 on each side
- Lie on your right side in a straight line with your legs stacked on top of each other. Prop yourself up on your right forearm and touch the floor with your right hand for balance.
- Exhale and lift your left leg off the floor.
- Lengthen the leg and point the toe before drawing small circles with your left leg.
Why it’s a great exercise for leg day
"The small range of motion in this isolated movement makes it a great option for people with weak outer-thigh muscles or those dealing with weak hips," says Korin.
"To do the move, imagine you’re drawing small circles with your toes while lengthening the top leg as long as you can. You need to keep the abs pulled in tight and your torso stable too," she says. "It’s harder than it looks!"
5. Side kneeling leg swing
Sets: 3 Reps: 8-10 on each side
- From a kneeling position, shift your weight to your right knee and lean your body over to the right, bringing your hand to the ground directly under your shoulder. Place your left hand behind your head and extend your left leg out parallel to the floor.
- Exhale and swing your top leg as far forward as possible while flexing your foot. Pause for a second and then inhale and swing your leg as far back as you can.
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