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This lean legs workout will help you tone up your thighs, without making them bigger. You can do this workout on it’s own, or add it onto the end of your workout for an extra burn. I did mine straight after cardio :)


Complete each exercise for 30-45 seconds and do all exercises on one leg, before moving to the next. Complete 2-3 rounds, and rest for 1-2 minutes after each round.


Standing Donkey Kicks

You can hold onto a chair for support (optional).lean legs workout

Standing Leg Lifts

You can hold onto a chair for support (optional).lean legs workout

Inner Thigh Liftslean legs workout

Lying Leg Kickslean legs workout

Clam Tapslean legs workout

I have lots of other great workouts that will help you tone up your butt and thighs, without increasing the size of your legs. So please have a look at my blog and youtube! :) xx

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14 comments on “Lean Legs Workout”

  • Riley Mae says:

    Hey Rachael! What are your thoughts on cankles and chubby calves? Do you have any workouts specifically for those areas that won’t bulk? Will walking be the best to make them smaller? I have a lot of muscle and fat in my calves and I’m curious if you have any advice on those areas?? I have thin thighs, which make my calves even more noticable… Thanks I’m advance!!

    • Rachael Attard says:

      Hi lovely, please have a read of my blog post on how to slim calves. It should have all of the information you need! But if you have any other questions, feel free to ask :) xx

      • Riley Mae says:

        Thank you! That was super helpful! How long do you suggest to walk or run per day? If I were to have my fasted walking where I don’t eat for the day yet, how long should that walk or run be? Have you found there’s a good amount of time per day? I’m not new to working out, but I would suggest that my workout level is around intermediate. What do you suggest?
        Thanks in advance!

        • Rachael Attard says:

          Hi Riley, I like to go for about an hour walk in the morning (fasted). You can do more or less though, depending on how much time you have. If you run in the morning, I would suggest starting with a 5 min walk, then running for around 20-30 minutes, and finishing with a 20 minute walk :) xx

  • Tori says:

    Hey Rachael!
    What do you think of Kayla Itsines’ workout plans?

    • Rachael Attard says:

      Hi Tori, i’ve never personally done it. But I know BBG is very HIIT focused. I think this can work really well for some people and others tend to get bulky legs because of it, but it’s really a personal preference! It definitely helps with the abs though :) xx

  • Alexia says:

    Hi dear,
    I have an endomorph body type so I easily get bulky. I really would like to lose fat around the knee and it really embarrassing me :/ I cut down sweets and gluten also 4times a week gym but still no results . What you`d suggest pls?

  • Eva Lubomirova says:

    Hi, Rachael :) I am endomorph and have short legs. Do you thing Tracy Anderson method is apropriate, especially the dance cardio part?
    Thnaks :)

    • Rachael Attard says:

      Hi Eva, I’ve seen some of her workouts and they do look great! I haven’t seen much of the dance cardio but her method does seem to be about slimming not bulking so I think it would be appropriate :) xx

  • Ivana says:

    Hello, I am very, very slimm in my upper body, so thin arms and shoulders, so much you can see my ribs showing. But my butt and hips are totally different story, so much fat especialy in thutt area, just underneath butt and on the sides. What can you recommend cause I bulk very easily?

    • Rachael Attard says:

      Hi Ivana, I would do walking to slim down your legs and then do full body resistance training to tone up your upper body. I also really recommend boxing as it is great for toning up your upper body and core without adding size! xx

  • Amber says:

    Rachel I just want to take a second to thank you for all of your lovely information and express how happy I am that I finally found something that has been working for me. I have always struggled with my relationship with working out because I feel that I bulk easily… It was a lose-lose battle because I wouldn’t want to run or life (which felt like the only options considered an actual workout- obviously a fallacy) and I would feel terrible if I did not work out. But I have been walking for an hour a day before I eat breakfast and doing pilates sometime during the day whether abs or legs or bum and I have never seen my body respond in this way before! I feel lean and somehow even taller. So, thank you! I have found my perfect online personal trainer with you. Cheers

    • Rachael Attard says:

      Aww you are so welcome Amber!! I’m really happy to hear that I have been able to help you change your workouts (and mentality) and you’re getting the results you want. Good for you! Thanks for brightening my day :) xx

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