If you're wondering how to build lean leg muscles that support your weight while looking incredible in shorts and skirts, then you've come to the right place. Your lower body is one of the easiest places to quickly build calorie-burning lean muscles, as you're equipped with more than two hundred different muscles that you can work on just below the belt.
Not only can learning how to build lean leg muscles fast help you towards sculpting your body into the perfect shape, but if you're an athlete, combined with a pair of compression calf sleeves - stronger leg muscles can actually reduce your chances of injuries and shin splints. Here are just a few simple exercises to get you started.
1. Pencil Side Leg
Standing with your feet together and your hands over your hips, bend your left knee slightly and lift your right knee directly out to one side, lowering it so that you nearly touch your toes to the ground. It should look as though you're stretching one leg up and down away from the ground. Pulse the movement so that you lift your leg back up twice, before switching your weight over and starting the exercise with the opposite leg. This movement will help to promote core strength, improve posture, enhance your balance, and strengthen your calves, thighs, and ankles.
2. Side Leg Extension
Grab something elastic, or a pair of tights and wrap one end around each of your hands a few times. Kneeling on your right knee, place your right palm against the ground, and extend your left hand straight up. As you move your left leg outwards towards the side, point your toes, and attempt to keep the rest of your body as still as possible. Lift your left leg as high as possible, so that it's pointing towards the ceiling, then switch to the other side.
3. Bow and Arrow Lunge
Just because you're learning how to build lean leg muscles doesn't mean you can't have some fun at the same time. Stand with both of your arms stretched out in front of you at shoulder height, and take one large step forward with your right leg. Bend each of your knees by around ninety degrees, and lower into a forward lunge. Use your right heel to push yourself back into the standing position, then rotate your left toes to point to the left, planting your heel as you move your left arm across your chest and to the side.
4. Knee Dip
This exercise isn't recommended for people who are suffering from knee pain, but it can strengthen your glutes, outer thighs, inner thighs, and your hamstrings. Starting on your hands and knees, stack your shoulders so that they are directly over your wrists, and make sure that your knees are situated beneath your hips. Cross your left foot and knee over your right calf, then lower it and start the exercise again from the other side to complete a single rep.