So here is the thing. You don’t need to do a bunch of attention-grabbing, injury-inviting, and pointless exercises to build killer legs or a sexy butt. The best killer leg workout routine is one that contains just the basic leg exercises. Simple as that.
Forget all those crazy and ridiculous leg workouts that you see Instagram fitness models performing. Those workouts, usually done in underwear, are for the ‘Instagirls’ to get more likes and followers, and for pervs to feast their eyes.
If you really are looking to get lean legs and a tight butt, look no further than this killer leg workout guide, with exercises that you can do either at home or the gym.
GRAB YOUR COPY OF A PRINTABLE FITNESS PLANNER HERE!
These exercises will get you the best results if you perform them regularly, with correct form, and eat enough protein to build muscle.
READ: Best Workout Routines for Beginners
BEST EXERCISE FOR LEGS AND THIGHS
1. DEADLIFTS
When it comes to the best exercise for killer legs, deadlifts reign supreme. When performed correctly deadlifts hit all the major muscle groups; neck, lower back, butt, abs, front legs, inner thighs, and back of the legs muscle groups. You can perform deadlifts with dumbbells or barbell.
Types of Deadlifts
- Conventional deadlift
- Sumo deadlift
- Romanian deadlift
- Stiff legged deadlift
- Rack Pulls
How to Do Deadlifts with Proper Form
12 REPS X 4 SETS
Start by standing straight, feet hip-width apart, slight bend in the knees, face forward and shoulders rolled back.
Bend at the hips while keeping your chest forward and back straight. The weight (dumbbells or barbell) must be placed directly underneath your shoulder, and not far away from your body.
Do not round your back as you lift the weight. Always remember to keep your back in line with your head and hips throughout the movement.
As you lift the weight, maintain the same pace when going back down. Do not rush through the movement and never lift with your ego or you will break your back!
Remember to start with the lowest or no weight at all until you get the proper form to avoid injury.
ULTIMATE KILLER LEG AND THIGH WORKOUT PLAN
DEADLIFTS 12 REPS X 4 SETS
SQUATS 12 REPS X 4 SETS
HIP THRUSTS 12 REPS X 4 SETS
LUNGES 12 REPS X 4 SETS
DONKEY KICKS 12 REPS X 4 SETS
READ: ESSENTIAL EQUIPMENT FOR BUILDING A HOME GYM ON A BUDGET
2. SQUATS
You have heard the saying that squats are king right? Well, deadlifts are king and squats are sort of queens of a killer leg workout.
12 REPS X 4 SETS
The squat like the deadlift is a compound exercise in that, squats and deadlifts engage several muscle groups at the same time. Squatting is a killer leg workout because it trains glutes, quads, abs, hamstrings, calves and lower back muscles.
Types of Squats
- Sumo or Plié squats
- Plyometric squats
- Goblet squats
- Bodyweight squats
- Barbell back squats
- Pulse squats
READ: How to Get Six Pack Abs at Home
How to Squat With Proper Form For Beginners
12 REPS X 4 SETS
If you are a beginner, you should practice how to squat without any weights until you get the form right.
Stand up nice and tall, keeping your head and chest forward.
Feet should be shoulder width apart, and toes slightly pointing outwards.
Slowly lower your body as if you are about to sit in a chair, making sure that you are leading the movement with your hips and not your legs. You should hinge at the hip and not the knees.
Keep your quads parallel to the ground and your knees behind your toes.
Keep the same pace to push yourself up using the glutes. Always remember to maintain a straight back throughout the repetition.
3. KILLER LEG WORKOUT- GLUTE BRIDGES
Glute bridges are by far the best exercises for a killer butt. Squats don’t even come close when it comes to building a sexy rock solid butt. You don’t get a sexy backside from squatting, glute bridges and hip thrust is where it is at! The bridges specifically target the glutes although core muscles are also activated during the exercise.
Types of Glute Bridges
- Barbell hip thrusts
- Banded glute bridges
- Single leg bridges
- Weighted glute bridges
- Elevated glute bridges
READ: Best Jillian Michaels Workout DVDs To Get You Shredded
How To Do A Basic Glute Bridge
12 REPS X 4 SETS
Lie flat on the back, keeping hips shoulder width apart.
Plant your feet firmly on the ground and bring your heels as close to your butt as possible. Spread your arms out or keep them close to your body for stability.
Push your butt up as high as you can and squeeze your butt at the top. Slowly lower your hips back to the floor and repeat the movement.
HOW TO DO BARBELL HIP THRUSTS – THE KILLER LEG WORKOUT
12 REPS X 4 SETS
Sit down next to a bench, legs extended and plant your feet on the ground. Roll the barbell on top of your thighs and rest it on your hips. (For a comfortable hip thrust, use a squatting pad on the barbell and extra barbell plates on either side of your bar for slight elevation).
Raise yourself up so that your upper back is on the bench and look forward and not up.
Take a deep breath in and then pop your hips up while contracting your glutes. Always make sure that you are pushing through your heels.
Tuck your chin into your chest as you thrust your hips up.
Always be careful not to hyperextend your spine during this exercise.
4. LUNGES
Lunges are essential in a killer leg workout because this exercise offers so many benefits that go beyond ‘toning’. Any variation of the lunges will improve your core strength and hip flexibility while tightening your glutes, quads and hamstrings.
Types Of Lunges
- Walking lunges
- Forward lunges
- Reverse lunges
- Curtsey lunges
- Side lunges
How To Do A Lunge
12 REPS X 4 SETS
Stand up straight, with feet shoulder-width apart.
Take a big step forward with your right leg, and bend both your front and back leg at about 90-degree angle.
Make sure your front knee does not go over your toes, and you don’t arch your back.
Step back to starting position and alternate legs and repeat the movement.
5. DONKEY KICKS
Donkey kicks are a killer leg workout because they tighten that saggy butt. Donkey kicks sculpt your glutes, hamstrings, as well as your core. The best thing is they require none to very minimal equipment and not much effort.
How to do donkey kicks
12 REPS X 4 SETS
Get on all fours, keeping your hands underneath your shoulders, and your knees directly underneath your hips.
While keeping a straight back and tight abs, lift one leg at a 90-degree angle and kick your foot towards the ceiling.
Pause for a second or two and the top and then lower your leg down to the starting position. Do not swing your legs and remember to keep your back still.
Repeat and alternate legs.
KILLER LEG WORKOUT PLAN
18 comments
I am always looking for workouts I an do on the go. These exercises sound like they are great for my legs!
I will have to show my daughter your work out with weights. She is just starting to get into using weights so this will be helpful.
I really need to start doing these more often. My legs are getting pretty flabby. I have been planning on buying some weights!
I need to do these! It’s hard to find time to exercise and I tend to go to cardio because I enjoy it more but strength is important too!
I appreciate that you included videos so that I can learn how to do the excercises properly. Too often people do things in the gym improperly.
I didn’t realize there were so many different types of squats. I workout 2x a week. I should probably add some of these to my current workout.
I have totally ignored weights for too long. If I can get a lower body and curves like that from these exercises I must start these.
These are so easy and you need very little equipment. Perfect for days you cannot make it to the gym.
Thanks for sharing these video. They’re so helpful. I have to include a leg day in my workout routine.
I rarely do any sort of weights, but I have been thinking of adding it into my workout routine. I will have to try out your workout plan and see how it goes!
i def need to add this to my routine for leg work outs! thanks for sharing such great ideas!
I like this variety of leg workouts. I could definitely see myself adding these to a workout routine or even just into my daily routine (sneaking some in at work or while I’m going about my daily activities).
I like that these are simple workouts to do! It encourages me and I am sure others to feel like they can tackle workouts like this.
Great way to show the workouts and also seeing the proper way to squat is super helpful! I haven’t worked out with weights for so long, definitely time to start.
I don’t always have the chance to get to the gym, so I love finding workouts that I can do anywhere. This is great!
Thanks for these killer leg workouts! I need to try them ASAP!! Or really just get to the gym…LOL!!
Thank you for this post. I love how you explained everything. It seems so easy!
Being able to do your workout routine on the go is an absolute must anymore. I have mastered the art of the squat but now want to switch to the glute bridge.