Strong legs can help improve your overall level of fitness and balance.

Toning your legs doesn’t have to be overly complicated. Try this 6-step routine to strengthen the major muscle groups in your legs, and see results in no time.

To learn more about tempo, click here.

Reverse lunge - 3 sets of 12 reps followed by 1.5 minutes of rest in between sets

  • Begin standing upright, holding a dumbbell securely with both hands
  • Take a large step backward with your left foot, lower your hips so that your right thigh is parallel to the floor, with your knees stacked directly over your ankle
  • Your left knee should be bent 90-degrees and pointing toward the floor with your heel lifted
  • Pause briefly at the bottom of the movement before pressing into your right heel into the floor and moving your left leg forward to the starting position for one rep
  • Alternate legs and complete the movement on the other side

Goblet squat - 3 sets of 10 reps at a 3-1-1-1 tempo followed by one minute rest in between sets

  • Stand with your toes pointed slightly outwards and your feet shoulder-width apart, holding a dumbbell with both hands in front of your chest
  • Bend your hips and knees before lowering your body as close to the ground as possible
  • As you descend, remember to keep your arms close to the sides of your chest and elbows pointed down
  • Pause at the bottom of your squat before driving through your heels, legs and glutes to bring your body back to the starting position for one rep

Leg extension - 3 sets of 12 reps followed by 1.5 minutes of rest in between sets

  • Sit on the machine and ensure your knees are bent 90 degrees
  • Adjust the machine so the pad rests on your shins, just above your feet
  • Select an appropriate weight, grasp the side handles and point your toes straight
  • Slowly extend your legs, while keeping the rest of your body stationary on the seat
  • Once your legs are fully extended, pause briefly before slowly bending your knees and lowering your feet back down to the starting position for one rep

Leg press - 3 sets of 8 reps at a 2-1-1-1 tempo followed by 2 minute rest in between sets

  • Adjust the position of the machine, take a seat and select a weight
  • Place your feet a little wider than shoulder-width apart and grasp the handles of the machine
  • Be sure to maintain a neutral spinal position with your chest upward and your head looking forward
  • Push through the heels and extend through the hips and knees to move the platform upward
  • Without locking your knees, pause briefly at the top of this movement before bending your knees and slowly lowering your weight back down to the starting position for one rep

Hamstring curl - 3 sets of 12 reps followed by 1.5 minutes of rest in between sets

  • Lay on the machine and adjust it to ensure the padded lever sits a few inches under the calves when your legs are extended
  • Select an appropriate weight and secure the lap pad against your thighs, just above the knees
  • Cross your arms in front of your chest and point your toes straight to ensure that your legs are positioned properly
  • Exhale and flex the knees to draw your heels to the backs of your thighs
  • Pause briefly in this position before straightening the legs and slowly raising your feet back to the starting position for one rep

Romanian deadlift - 3 sets of 12 reps followed by 1.5 minutes of rest

  • Stand with your feet hip distance apart, holding two dumbbells in front of your waist
  • Keeping your legs and back straight, begin to bend at the waist, sending your hips back and lowering the dumbbells towards the ground while keeping your chest up (straight upper back)
  • Ideally, you want to lower your body far enough to have the dumbbells land somewhere between your shins and toes
  • Squeeze your glutes and contract your hips to help drive your body back into the starting position