Athletic and fit legs are a dream for most of us, but sometimes we are too lazy or too busy to go to the gym, and all the equipment for a home workout is very expensive…

But there is a way out! There are many effective moves to help you get the body of your dreams without spending anything.

We’ve put together 14 exercises that can help you tone your legs and forget about fat without any equipment: you, your body and maybe your favorite music. Now let’s get to work!

  1. Armstand Bridge

We’re sure you’ve heard of the bridge to build up your buttocks. Today we’re going to give you a variation that is surprising to say the least. The arm bridge is a great exercise for working the glutes, abdomen, hips and crotch.

Lie on your back, bend your knees and elbows.
Press your soles together, forming a diamond shape with your legs.
Contract and lift your buttocks, supporting your body with your arms anchored to the floor and the balls of your feet. Hold the position and stay still for a moment.
Return to the starting position.
Do two sets of 15 reps.

To do this exercise correctly, exhale as you lift your glutes (keep them tight, with your abdomen tight and your knees relaxed, but don’t let them touch) and inhale as you lower your body.

  1. Squats

Not many people like squats, but we can’t deny the fact that they are extremely effective when it comes to toning the lower body. They work the chest, abs, thighs, calves, glutes and hamstrings.

Stand up straight, keeping your feet shoulder-width apart.
Move your hips back, lowering your body as much as possible.
Then return to the starting position.
Do three sets of 15 reps.

Make sure your back is completely straight and your knees don’t go past your toes or move inward. Breathe in when you are down and out when you are up.

  1. Squat jumps

Squats are great, but jump squats are even better! Glutes, hip flexors, quads, abs, calves, hamstrings, and lower back work. Plus, jumping is fun and you’ll definitely get an endorphin rush after the workout.

Place feet shoulder-width apart and make sure the toes are pointing slightly outward.
Put your hands together and bend your elbows, bringing your hands in front of you.
Lower yourself so that your thighs are parallel to the floor.
Raise your hips slightly (just a few inches), and return to the squat position.
Now move your body forward with a jump, bend your knees slightly as you touch the floor and return to the squat position.
Continue until you complete three 30-second sets.

Again, keep your legs back and make sure your knees don’t go past your toe line. Breathe in as you come down and out just as you kick up into the air.

  1. Backward lunges

In everyday life, you do lunges all the time without realizing it, like tying your shoe laces. Lunges are great for working your glutes, hips, hamstrings, neck, calves, quads and legs.

Stand up straight with your feet shoulder-width apart.
Move your right leg forward, changing direction with the same weight so that the heel touches the ground first.
Lower your body until your right leg is parallel to the ground and your knee is bent at 90 degrees (it’s okay if it’s slightly forward, but don’t let it go past the toe line). When you bend down, the left knee should touch the ground for one second.
Push back with the right leg to return to the starting position.
Repeat with your left leg and continue until you do 20 reps with each leg.

To do the lunges correctly, make sure you don’t lift the heel of the front foot. And remember to keep your back straight.

  1. Cross-leg squats

This exercise works the chest, glutes and crotch, but it also works the hamstrings, calves, hip flexors and quads. A real treasure for perfect legs!

First, separate your legs and point your toes to the sides.
Bend your knees and move your hips back, lowering until your thighs are parallel to the ground.
Jump and land with legs crossed.
Jump again, land with legs apart and return to squat position.
Repeat this exercise as many times as possible: at least 40 seconds (more if you want).
Remember to keep your back straight and exhale on the jump.

  1. The “Diamond Kick”

This is another effective exercise for toning the crotch and legs in general. Plus, it will also work your abs.

First, lie on your back. Place your arms at your sides and raise your legs.
Bend your knees and make sure the soles of your feet are touching.
Stretch your legs out to the sides as far as you can, keeping a right angle between your chest and legs.
Then join your legs together.

Continue until you reach two 30-second sets.
Take care of your back; it should stay straight. Breathe in when you are in the “diamond” position and out when you join your legs.

  1. Folded squats

Like all squats that exist, “folded” squats work directly on the glutes, quads and hamstrings that cover the back of the thigh. The difference is that bent squats also work the inner part, so you can get rid of the fat that causes the “orange peel” effect on your legs.

Stand with your feet apart (a little wider than your shoulders) and point your toes to the sides.
Place your hands on your hips for balance.
Bend your knees at a 90 degree angle.
Pause for one second, then return to the starting position.
Do two to three sets of 15 reps.

To do them correctly, you need to keep your shoulders in line with your hips. Remember to keep your back straight throughout the exercise. Don’t forget to use your abs. When you come up, press your heels into the floor to activate the crotch area.

  1. Backward kick

This move works the glutes, abs, quads, calves, hamstrings and hip flexors.

Stand with your legs hip-width apart. Step forward with your right leg as if you were doing a lunge.
While standing, kick your right leg back and pause, making sure your glutes are contracted.
Return to the starting position and repeat the movement with the other leg.
Do two 30-second sets (or three, if you can do it!)

Again, keep your back straight. Breathe in as you kick and breathe out as you kick back.

  1. Fire hydrant kicks

It’s time to go to the floor! The “fire hydrant” engages your chest, hips, glutes and legs.

Start by getting on all fours.
While holding your legs bent, lift one leg forward and to the side, to hip level.
Return to the starting position, do 15 reps and switch legs.

Keep your shoulders and wrists in line with your knees and hips. Look at the floor and don’t arch your back. It is also important that you don’t put all of your body weight on one side, it should be distributed evenly. Inhale as you touch the ground in a crawling position, and exhale as you lift your leg.

  1. Clamshell exercise

This exercise will not only train your glutes, hips and legs, but it will also help you reduce tension in your lumbar area and prevent injury by strengthening the muscles. The clamshell exercise is also used in physical therapy to relieve back pain. Let’s try it together!

Lie on your side with your knees at a 45 degree angle. Use your lower arm to support your head and place your upper arm on your hip to stabilize yourself.
Lift your upper thigh and knee as high as possible, but make sure your hips and pelvis stay in place. Don’t separate your feet, keep them firm throughout the exercise.
Pause for a second and lower the knee. Repeat 20 times, then switch sides.

It is recommended to have your abdominal muscles tight, as this will help to strengthen your pelvis and spine. Keep your hip bones aligned without tilting the top hip forward.

  1. Leg Lifts with side crunches

If you want to have perfect legs, know that this exercise works your shoulders, glutes, abs, back and obliques as a bonus.

Get into a side plank position with one small modification: support yourself with your hand and knee.

Raise your upper leg slightly above hip level and pause.
Lower leg to the ground and repeat.
Do 40 reps, 20 on each side.
To do this exercise correctly, your body should form a straight line (don’t let your pelvis drop) and the lower shoulder should not sag.

If you want to reach the next level, you need to balance on the elbow and the side of the foot, lifting the upper arm towards the ceiling.

  1. Hip lift with leg lift

Here’s another exercise that’s quite similar to the bridge, and it’s just as effective (if not a little more so!). It’s a move that strengthens your chest, abs and lower back, and tones your glutes and legs.

Lie on your back with your knees bent. Hold your arms at your sides and touch the floor with your palms.
Raise one leg toward the ceiling (keep it straight and tight, especially).
Lower your hips without lowering your leg.
Do 15 reps, then switch legs.

Remember to contract your glutes and abs to keep your chest engaged. Control your movements and try to feel your muscles working during the process.

  1. Runner’s Lunge with Balance

The runner’s lunge with balance is ideal for working the glutes, hamstrings, calves and legs.

Stand up straight with your right leg in front of you, dropping all your weight onto it.
Bend down into the runner’s lunge position: your right leg should be bent at a 90-degree angle and your left knee and toes should be firmly planted on the ground.
Raise your left leg and lean forward so that your leg, hips and shoulders form a horizontal line. Keep your arms by your sides.
Pause for a moment, then return to the lunge position and repeat 15 times with each leg.

Keep your glutes tight and your hips straight, without tilting them to either side. Otherwise, you may lose your balance.

  1. Upward kick from the all fours position

This exercise works your glutes, lower back and legs directly. It’s pretty simple, so it’s great for beginners.

Start in the all fours position, leaning on your knees and hands.
Bring one leg up to hip level and pause for a moment.
Lower it and repeat with the other leg.
Do two sets with each leg, doing 20 reps per set.
Pay attention to your posture! Keep your spine in neutral and look down at the floor without lifting your head (in other words, the example not to follow is the girl in the bottom right of the picture; her back is arched and her head is up).

When you raise the leg, make sure to keep it at a 90 degree angle. While it’s up, remember to contract your glutes to move the leg slightly upward. And don’t put all your weight on one side, distribute it evenly.

The key to success

As we all know, the road to an ideal body is never easy. In order to achieve the desired results, you will need a few weeks or even months of regular and persistent training, and a healthy diet, of course. However, the results are worth it!

What other exercises do you know of to get perfect, well-toned legs? Do you plan to add any of the exercises on this list to your routine? What are your favorites? Share them with us in the comments below!