two women exercising

When you go to the gym, there’s probably one specific problem area that you work more often, or at the very least, a specific target muscle group that you enjoy working out more than others. For a lot of us, that’s the lower half of our bodies. Sculpted legs and a firm butt are what exercise dreams are made of. If you’re not sure where to start, or you’re just looking for something new to mix up your routine, this is the article for you! Here are a few easy exercises to get you the Adonis legs you’ve been dreaming of.

Walk backwards on the treadmill

 

This seems like an easy workout, and while it is, the power it has to sculpt your backside should not be ignored! To make this more effective, you can add an incline, to really engage all of your leg muscles as you walk. We recommend doing this at a slow pace, and doing it in intervals. Walk backwards for 5 minutes, take a break to do another leg workout, and then repeat the walking backwards.

 

Donkey kicks

 

This is such a good workout for your glutes and hamstrings! If you do them weighted, it will target your quads, as well. Get on your hands and knees on a yoga mat, and slowly(and carefully) kick one of your legs out straight behind you. Slowly bring it back into position. To make it more difficult, do this exercise against the bar on the smith machine, or while using resistance bands.

 

Wall sits

 

There’s a reason that wall sits burn so good. They do some serious work on your entire leg and core! You could just do wall sits and nothing else today at the gym, and you could leave seriously sweaty. Do intervals, to work your way into sitting longer, and to challenge yourself more, hold a 5-10 pound weight.

 

Side plank leg raises

 

Get into a side plank on a yoga mat, and then slowly raise your outer leg straight up, above hip height. Slowly lower your leg back to starting position. Repeat this as many times as you can, and then do the same on the other leg. You can make this more challenging by using ankle weights, or resistance bands!

 

Jump squats

 

We all know how good squats are for your entire leg and backside, but adding a jump into this move makes it so much more powerful. It’s a pretty self explanatory exercise. Get into a squat position, then push through your feet and jump up, extending your legs and pointing your toes, before landing back into a squat position. Try doing as many as you can for 2 minutes.