The only three exercises to lose leg fat and transform your lower body you’ll ever need.
For many people, toning the legs and being able to show off sculpted calves and thighs is just as important as getting toned abs.
That may be because you always find your legs your biggest assets and you want to keep them that way.
For some, the legs may be the hardest body parts to train and tone due to your body type.
The good news is that there are lower body exercises that are extremely effective in transforming your legs.
They’ll not only penetrate your hamstrings (back of your legs), but also engage the inner and out thighs, calves, and even glutes.
Most importantly, they all tackle multiple large leg muscles at once, burning the most amount of fat and calories.
If you’ve never specifically trained your legs before, you’ll be shocked how much you’ve been missing.
Your legs including your inner and outer thighs, hamstrings, and glutes are about to get a makeover.
Add the next four exercises into your regular workout routines next 4-6 weeks.
You’ll be amazed at how much cellulite you can get rid of and how toned and stronger your legs will feel.
Let’s dive in.
Here are the 3 best exercises to lose leg fat and completely transform your legs.
1. Dumbbell Deadlift
If your trouble area is in the back of your legs, there is no greater exercise than the dumbbell deadlift.
As you hinge and lower your dumbbells from your hips, you’ll feel the great stretch in the hamstrings.
The dumbbell deadlift is a compound exercise that builds strength in your legs and glutes. To maintain balance and to exercise the range of motion, this move recruited the back, quads, and calves.
It’s one strength exercise that covers the whole body while maintaining the primary focus on your legs.
The deadlift is also one workout you can easily adjust to your fitness level. If you are brand new to exercise, you can perform this with a resistance band or just with your body weight.
If you have previous experience, perform this with a pair of dumbbells heavy enough to complete 8-10 reps.
As you hinge and lower your dumbbells, be sure to feel the strength from the bottom of your glutes to the hamstrings.
Target muscles: Hamstrings, glutes, quads, back, and total body
Here is how to perform a dumbbell deadlift.
- Grab a pair of dumbbells with an overhand grip. Bring them in front of you and let them hang at arm’s length. Adjust your feet so they are shoulder-width apart.
- Slightly bend your knees to hinge forward at your hips. Slowly with control, lower the dumbbells to your shin level, feeling the stretch in the back of your legs. Tighten your abs and glutes. Return to the starting position. That’s one rep.
- Repeat 2-3 sets of 8-10 reps.
2. Dumbbell Curtsy Squat
The dumbbell curtsy squat is one of the most underutilized squat exercises for your legs.
This squat exercise is great for building strength and stability in your lower body.
One of the primary muscles it targets is the gluteus medius. It’s the butt muscle that plays a part in the hip stability, mobility, and range of motion.
It’s one muscle that does not get worked on directly by other common lower-body exercises like lunges.
This exercise also works the quads, glutes, and hamstrings. It also indirectly engages the abs, core, and back.
This move targets so many muscles in one move. It’s one of the most efficient moves to tone your legs all around and your glutes.
Target muscles: Hamstrings, quads, glutes, and back
Here is how to perform the curtsy squat.
- Hold a dumbbell in each hand and stand with your feet slightly wider than shoulder-width apart. Rest the dumbbells on your sides, palms facing in. This is the starting position.
- Brace your core and step your right foot diagonally behind your other foot. Slowly drop the right knee till it nearly touches the floor. At the same time, bend your front knee to lunge down with the back leg. Your front knee should bend at a 90-degree angle. Pause at the bottom for a second.
- With control, push through your front heel to come up. Return the back leg to the starting position and switch sides. Repeat the same movements on the other side. That’s one rep.
- Complete 2-3 sets of 10 reps.
3. Dumbbell Bulgarian Squat
Last but not least, the best ever exercise to transform your legs is the dumbbell Bulgarian squat.
This is one exercise you’ll come back to in 4 weeks hating for the pain it causes but loving the results it gives.
It’s one exercise you’ll love to hate, but you can’t live without.
It’s such an excellent exercise for those looking to develop stronger legs and tackle the notorious cellulite.
Because it’s a unilateral exercise, it can also help correct muscle imbalances and restore balance.
The muscles you will feel the most are the hamstrings and quads. But don’t underestimate the amount of work your glutes are doing in this simple yet dreadful move.
In the elevated leg, you’ll feel it from the top of your glutes to the bottom, all the way to the hamstring. In the bottom leg, you’ll feel it in your quad, calf, and hamstring.
It’s one exercise that leaves no muscle in your legs untouched.
If you want real results, this is the first and most important exercise I’d incorporate into my leg day.
Here is how to perform a dumbbell Bulgarian split squat.
- Stand in front of a sturdy bench. Get into a split stance position while holding dumbbells by your side with a neutral grip.
- Place the back foot on a bench to elevate and adjust the foot to make sure it’s secured in its placement.
- Lunge down by bending the front knee, letting the back knee come down close to the floor.
- Push through the front foot. Straighten the knee as you return to the starting position.
- That’s one rep. Complete 10 reps and switch sides. Complete 10 reps on the other side. That’s one set. Complete 2-3 sets.
Add these three exercises to lose leg fat to your workout routine. But remember it’s important to eat a healthy balanced diet to help with the weight loss.