Some people make a mistake thinking that to get a toned and shaped lower body, they should just focus on glute exercises and work really hard.

- But actually, the thigh muscles (quad muscles) play a big role in improving the lower body shape and giving a sleek figure. The quad muscles are in the front of the legs, between the knees and thighs. They help with the shape of knees and feet and movements like running, jumping, walking, and all kinds of motion.

- Also, leg muscles are among the biggest in the body, so they are called quad muscles since they consist of four big muscles. It's important to know that having a day dedicated to leg training isn't complete without working the quad muscles.

- You can do these great exercises to build strong and balanced legs by working at your natural pace. You can gradually increase your speed and add some jumps to the workout. Even better, you can use dumbbells or kettlebells during the workout to add strength and see better results. Also, get ready to burn more fat.

Workout duration:

20 minutes.

Equipment:

Box, exercise mat, kettlebell or dumbbell optional, can be swapped with a water bottle.

The exercise suits:

The lower body including leg and glute muscles.

Instructions:

Pick four or five of the following exercises (challenge yourself picking a mix like tempo squats, curtsy lunges, lunges, jump squats).

Complete the set reps for each exercise then move to the next and rest as shown below. When done, rest for one minute then repeat twice more to do three rounds total.

First exercise: Squat

How to do it:

Stand with feet parallel and shoulder-width apart, arms spread out on both sides. Bend your knees forward like you’re going to sit on a chair. Stretch your arms in front of your chest at chest height. Keep your spine and torso straight. Press your knees outward and spread your weight evenly on your feet. When your thighs are parallel to the ground, press through your heels to stand back up.

That's one set. Do 10 to 12 reps, rest for 10 seconds, then move to the next step.

The second exercise: Modified Pistol Squat

How to perform:

Stand right in front of a chair with feet a bit wider than shoulder-width. Hands together at chest level. Sit down on the edge of the chair with a straight back. Then stretch your right foot out and stand up balancing on your left foot. That’s one rep. Do 10 reps on each side, rest 15 seconds, then go to the next exercise.

The third exercise: Step-Up

How to perform:

Start standing facing a sturdy box or surface about a foot tall. Step up onto the box with your left foot, lifting your right foot off the ground. Bring your right knee up toward your chest. Keep your balance on your left foot and use your core to help you up. When stepping down, put your right foot down first, then your left. That’s one rep. Do 10 to 12 reps on each side, rest 15 seconds, then move on.

Exercise 4: Split Squat

How to do it:

Stand with a long step so your right foot is in front and left foot behind, hands on your hips. Move from standing down so your right knee bends forward and left knee bends down until it almost touches the ground, keep your torso straight. Then stand back up to start. That’s one rep. Do 10 to 12 reps on each side, rest 15 seconds, then move to next exercise.

Exercise 5: Squat Jump

How to do it:

Stand with feet parallel and shoulder-width apart, arms at your sides. Push your torso down straight like you're sitting, hands in front of chest at chest level, keep back and spine straight - that’s the start. Jump up using your heels (your arms swing back straight when you jump). Land back into a squat with your thighs parallel to the ground. That’s one rep. Do 10 to 12 reps, rest 15 seconds, then continue to next exercise.

Exercise 6: Bulgarian Split Squat

How to do it:

Stand with a long step so your right foot is in front and your left foot behind with the left foot resting on the box. Hands on your hips. Lower down from the standing position by bending your right knee forward and your left knee down until it touches the ground while keeping your torso straight. Then stand back up using your right foot. This counts as one rep. Do 10 to 12 reps on each side, rest for 15 seconds, then continue to next exercise.

Seventh exercise: Bulgarian Split Squat Jump

How to perform:

Stand with a long step so your right foot is in front and your left foot behind with the left foot resting on the box. Hands clasped in front of your chest. Lower down by bending your right knee forward and your left knee down while keeping your torso straight. Then jump up off your right foot to return to the start position. Land again on your right foot. This counts as one rep. Do 10 reps on each side, rest for 15 seconds, then continue to next exercise.

Eighth exercise: Goblet Squat

How to perform:

Hold a dumbbell or kettlebell with both hands close to your chest with elbows pointing out. Stand with feet wider than shoulder width and toes pointed out. Lower down as if sitting on a chair, keeping your thighs parallel to the floor. Push your knees outward and distribute your weight evenly on both feet. Keep your back straight while lowering and rising. Stand back up. This counts as one rep. Do 10 to 12 reps, rest for 15 seconds, then move to the next exercise.

Ninth exercise: Reverse Lunge

How to perform:

Stand straight with both hands by your sides, then take a wide step back with your right foot while keeping the left foot in place. Bend the left knee forward as the right foot lowers to the ground, with the right knee touching the ground directly under the hip and the heel lifted off the floor. Keep your hands clasped in front of your chest level. This counts as one rep. Do 10 to 12 reps on each side, rest 15 seconds, then start the next exercise.

Exercise ten: Curtsy Lunge

How to perform:

Stand straight with your feet under your hips and hands clasped in front of you. Keep your torso straight. Take a wide step back and out to the right with your right foot, left knee bends forward and right knee bends down to touch the ground. Then return the right foot to the starting standing position. That’s one rep. Do 10 to 12 reps per side, rest 15 seconds, then start the next exercise.

Exercise eleven: 1 + 1/2 Squat

How to perform:

Start standing with feet shoulder-width apart and arms by your sides. Use your torso and push hips back like you’re sitting in a chair while clasping your arms forward at chest height. Keep your chest and spine straight, push knees out and spread weight evenly on your feet. When your thighs are parallel to the floor, push through your feet to reverse the move. When halfway back up, instead of standing up fully, lower back down to thigh-parallel again, then push yourself back up to standing. That’s one rep. Do up to 10 to 12 reps per side, rest 15 seconds, then move to the next step.

Exercise twelve: Alternating See-Saw Lunge

How to do it:

Stand with feet under hips and hands straight down. Use your core and take a big step back with your left foot. Bend both knees until your left knee touches the ground. Push your feet to reverse and stand up. Raise your left foot forward instead of standing in the middle. Bend your left foot forward until your right knee touches the ground right under your right hip. Use your left leg to stand back up to the starting position. This counts as one rep. Do 10 reps each side. Rest 15 seconds then start the next exercise.

Exercise thirteen: Squat To Alternating Curtsy Lunge

How to do it:

Start by standing with feet parallel and shoulder-width apart, arms at your sides. Use your core and push hips back like sitting down, arms forward at chest height. Keep chest upright and spine straight. Push knees outward and spread weight evenly on your feet. When thighs are parallel to the ground, press feet to come up. Midway up, take a big step back and to the left with your right foot, then bend knees until your right knee touches the ground behind your left foot. Use your right foot to stand back up. That’s one rep. Do 10 reps each side, rest 15 seconds then start the next exercise.

Exercise fourteen: Assisted Shrimp Squat

How to do it:

Stand with your feet parallel and shoulder-width apart. Hands at your sides. Place a chair or table in front of you and hold its back with your hands to stabilize your body. Lift your right foot off the ground, bending your knee at a 90 degree angle so your foot is behind you. Using your torso, lower yourself slightly with your left foot forward and knee over it. Then return to standing on your left foot. Your right foot stays bent and off the ground. That's one rep. Do 10 reps for each side. Rest 15 seconds then start the next exercise. (Pro tip: Keep your torso tight as much as you can).

Exercise fifteen: Tempo Squat

How to perform:

Stand with feet parallel and shoulder-width apart, arms out to each side. Bend your knees forward like you're sitting on a chair, arms stretched out in front of your chest at chest height. Keep your spine and torso straight. Push your knees outward. Distribute your weight evenly on both feet. Slowly bend down counting to 5 until your thighs are parallel with the ground. Press through your heels to return up. Do 10 to 12 reps. Rest ten seconds before moving to the next step.