28-Minute Thigh & Leg Sculpt

Ready to tone, strengthen, and sculpt your lower body in just under half an hour? This 28-Minute Thigh & Leg Sculpt workout targets every major muscle, from your inner and outer thighs to your calves, quads, and hamstrings, with no gym required. Whether you’re aiming to build lean muscle, boost endurance, or simply feel stronger and more confident, this focused routine delivers results you can feel. Grab your mat, pick up your dumbbells, and let’s sculpt those thighs and legs together!

28-Minute Thigh & Leg Sculpt

Description: Repeat this circuit twice, resting for 15 seconds between exercises and 60 seconds between sets.

Equipment: ankle weights, dumbbells

WARM UP & COOL DOWN

Thigh & Leg Sculpt Workout Instructions

1. Quick feet: 60 seconds. Start in an athletic position with your feet shoulder-width apart and your hips low. Push through the balls of your feet and run in place quickly.

2. Single leg deadlift: 30 seconds + 30 seconds. Stand on one leg with your knee slightly bent. Start bending at the hips, extend your free leg behind you and lower your torso until you’re parallel to the floor. Return to the starting position, repeat for 30 seconds and switch legs.

3. Walking lunges: 60 seconds. Stand with your feet hip-width apart, take a step forward with your right foot and lunge. Stand back up, take a step forward with your left foot and lunge again. Repeat this forward movement for 60 seconds.

4. Inner thigh lifts: 30 seconds + 30 seconds. Lie on your side, lengthen your bottom leg and cross your top leg over. Flex your bottom foot, lift the leg and then lower it back down, without letting it touch the floor. Repeat for 30 seconds and switch sides.

5. Side plank hip abduction: 30 seconds + 30 seconds. Start in a modified side plank position, with your top leg extended and your bottom leg bent back. Lift your top leg as high as possible and then lower it back down. Repeat for 30 seconds and then switch sides.

From the Shop

6. Diamond kicks: 60 seconds. Lie on your back with your arms by your sides, raise the legs toward the ceiling, bend the knees and bring the soles of your feet together (like a frog). Extend the legs out to the sides as far as possible, and then squeeze the inner thighs to bring them together. Return to the frog position and repeat.

7. Pilates grasshopper: 60 seconds. Lie on your stomach with your hands under your chin, your knees wide apart, the legs bent, and bring your feet together. Point the feet toward the ceiling and raise your thighs off the floor as high as you can. Lower your thighs back to the floor and repeat the exercise for 60 seconds.

8. Fire hydrant: 30 seconds + 30 seconds. Get on your hands and knees, with your wrists under your shoulders and your knees hip-width apart. While keeping the knee bent, raise one leg up and out to the side, until it’s level with your hip. Return to the starting position, repeat for 30 seconds, and then switch legs.

9. Bear squat: 60 seconds. While on your hands and knees, straighten your legs and lift your hips toward the ceiling. Return to the starting position and repeat.

10. Plie squat calf raise: 60 seconds. Start in a sumo squat position, raise your heels off the floor and squeeze the calves. Lower your heels to return to the starting position and repeat.