Can I tone up legs like these with working out?

I have never once in my life worn a miniskirt or even a simple skirt. It started years ago because I was far too thin, and even after reaching a healthy weight, I’ve never felt particularly inclined to put my legs on display.

To be perfectly honest, I am quite lazy when it comes to working out, and I used to harbor this firm belief that exercise wouldn't actually do much for the silhouette of my legs. However, it recently dawned on me that perhaps, through dedicated training, one might actually achieve some semblance of decent results. Previously, I operated under the assumption that calf exercises only serve to develop the back of the lower leg, but I've recently entertained the notion that stronger calves might actually improve the profile of the leg from a side or front view, thereby theoretically enhancing the overall aesthetic. Or am I just talking nonsense? Furthermore, what specific calf exercises exist that target more than just the posterior portion, perhaps focusing on the lateral or middle sections of the leg?

My knees, specifically—is there truly nothing that can be done to make them appear flatter? 😁

The legs are located here.

On a side note, I also deal with vitiligo, which is visible in the photos, though I manage to camouflage it quite effectively during the summer months using self-tanner.

And I am certainly not being overly critical of myself alone. Looking at women out in public wearing skirts, I would estimate that about 30% of them possess legs that, if they were in my position, would discourage me from wearing a skirt at all.
I simply have no desire to showcase my imperfections unless absolutely necessary.

Olivia White2 said:I’ve never worn a mini skirt or a skirt in my life. It started way back because I was too skinny, and even after I reached a healthy weight, I just wasn't interested in showing off my legs.

I’m pretty lazy when it comes to working out, and I used to think exercise wouldn't really help the front view of my legs anyway. But recently, it hit me that maybe training could actually yield some decent results. I used to assume calf exercises only worked on the back part of the leg, but now I'm thinking that stronger calves might show from the front (or side) somehow, which could theoretically improve how my legs look. Or am I just imagining things? Also, does anyone know any calf exercises that target more than just the back of the leg, maybe something for the middle section?

And is there anything I can do about my knees to make them look flatter? 😁

My legs are here.

By the way, I have vitiligo, which you can see in the photos, but I manage to camouflage it pretty well during the summer using self-tanner.

I’m not just being hard on myself, though. Out of all the women I see wearing skirts, maybe 30% of them have legs that I wouldn't want to wear a skirt in if I were them.
I just don't like showing my flaws unless I absolutely have to.

Look, if you're having issues with wearing skirts, don't go trying to ruin everyone else's confidence too 😉

I don't think you can flatten your knees unless you run into a wall, but maybe building up other parts could make them look relatively smaller. (Not that they look alarmingly big to me, by the way)

Andrew Wells58 said:but maybe other areas can be enlarged—making them look relatively smaller by comparison.

Precisely what I was getting at.

A few years back, I had an encounter with a woman who possessed absolutely stunning legs and was constantly rocking mini-skirts. She actually had the audacity to ask why I never wear skirts. My response? Quite blunt: I told her I wasn't fond of my knees because they protrude far too much. She just laughed in my face and remarked, "Well, I have knobby knees too, and yet I'm always in a mini." She insisted I should start wearing skirts because my legs are actually quite lovely. Now, let’s be clear: they look perfectly fine in trousers. I almost exclusively wear tight pants—they accentuate the hips, hide any thigh gap issues that might make me look awkward in these photos, and effectively camouflage my knees.

That woman, with those incredibly sculpted legs, had perfectly streamlined limbs, great muscle tone, and beautiful calves; the whole silhouette was flawless. Honestly, I was stunned when she claimed to have knobby knees. I didn't notice it at all, nor could I really tell what her knee structure was like even later on. Perhaps there is a theory here: if one manages to create an "hourglass" shape with their lower body—where the thighs and calves are significantly wider than the knees—the entire aesthetic becomes more attractive, visually minimizing the knees. At least, that is my current hypothesis.

Olivia White2 said:Well, that's pretty much what I was thinking.

It's just a bit of a theory for now.

I mean, a theory isn't going to get you in shape. 🙂 Maybe you could try working out with that friend of yours? Who knows, maybe you'll actually enjoy exercising on your own, or find some other perks along the way!

Andrew Wells58 said:What can I even say? Theory won't actually tone your legs.🙂 Mozart, you should try hitting the gym with that friend of yours. Who knows? You might actually find you enjoy working out for its own sake, and maybe some other perks will fall into place!

Well, I get it. Thanks. I suppose I’ll just have to head to the gym. I have an exercise bike at home, but let’s be honest—that isn't going to do much for building up my thighs and calves.

You're at least the only one who bothered to respond. Everyone else has been silent, and frankly, I thought this was a pretty straightforward question.
Either people are just wired to see a problem they don't like and decide there's no point in helping—which, more often than not, is a flawed assumption—or this forum isn't actually read by any real fitness professionals, just hobbyists who aren't quite sure enough of themselves to offer actual advice.

Olivia White2 said:Ugh, I know, I totally get you, and thank you so much for that. Honestly, I really need to make a move and get myself down to the gym. I've got one of those stationary bikes sitting right here at home, but let’s be real—that thing isn't going to do anything for me if I actually want to build up some serious muscle in my quads and calves.

Honestly, you’re probably the only person who actually bothered to give me an answer! Everyone else is just totally silent, and here I was thinking it was such a straightforward question that it wouldn't even be a big deal to ask.
Honestly, it feels like people are just hardwired to look at anything they don't personally vibe with and immediately decide it’s a lost cause, even though most of the time they couldn't be more wrong about that. Or maybe—and I'm just spitballing here—maybe this whole forum isn't even being read by actual professional coaches, but just a bunch of weekend warriors who aren't even sure if they know what they're talking about before they start handing out advice.

So, you’re looking to really beef up those thighs and calves, huh? Honestly, if you're serious about building some real mass in the lower body, you can't just go through the motions with some light weights and hope for the best—you've gotta actually attack it. You need to be hitting heavy compound movements like squats and lunges to get that foundation solid, but don't you dare sleep on the isolation work either. If you want those calves to actually pop and not just look like an afterthought, you've got to hammer them with high volume and deep stretches, because let's be real, most people totally neglect them. It’s all about that mind-muscle connection and pushing right to the edge of failure if you actually want to see a change in your physique.
Man, just drop a photo of those killer legs of yours right here so I can actually see what kind of goal you’re even aiming for!

Olivia White2 said:At least you were the only one who actually replied to me. Nobody else said a word, and I honestly thought it was a pretty straightforward question.
Perhaps people are just wired to stay silent when they see something they dislike, assuming there is no solution—even though they are usually wrong. Or, perhaps this forum isn't being read by actual trainers, but rather by hobbyists who feel too uncertain to offer advice.

Well, it is not exactly easy.
Men frequently struggle with leg development because their lower bodies often lack the mass of their upper bodies, though I suppose that isn't a fair comparison to your specific situation. I have always wondered if the difficulty stems from a lack of isolation exercises, or if people simply don't train them enough.
As for women, you will likely find even fewer answers. I have been going to a local women's gym for a few months now, and about 95% of the women just run on the treadmill or jump around aimlessly with two-pound dumbbells; that certainly won't help you.

I believe most things in life are a blend of genetics and hard work. In some areas, one factor outweighs the other. It is possible some individuals simply have longer Achilles tendons, making calf growth incredibly difficult. Someone mentioned in another thread that calves are 80% genetics... Perhaps they are right, perhaps not, but that still leaves 20% for us to work with.
In my view, you might be overstating the issue with your legs. I understand you don't think they look perfect, but surely you shouldn't decide to never wear a skirt again... Still, everyone has their own perspective. My take on your legs is that they generally lack definition and muscle mass, which is definitely something you can improve. Especially your thighs.

Furthermore, I would recommend skipping the stationary bike, the treadmill, and any sort of cardio for now. If you are currently inactive, start with kettlebells and dumbbells targeting the lower body. Then, move toward getting comfortable with an Olympic barbell and focusing on deadlifts, squats, and hip thrusts. Only after that should you turn to machines and isolation movements.

But then again, that is merely my personal opinion as a recreational lifter, supplemented by a few bits of advice from trainers. Personally, genetics gave me great legs but completely ruined my waistline, so my struggles are quite different. 🤣

gentlefox22 said:"Work on my thighs and calves?"
Just post a picture of your own legs so I can see what kind of physique you're actually aiming for.

Fine, obviously I can't replicate someone else's exact leg shape because genetics aren't a DIY project, but I was looking at a photo of Griffin on a fitness forum today and noticed how her right outer thigh has that distinct curve, and the calf muscle is clearly defined from the front. It’s more prominent on that side simply because of how she’s standing—she’s engaging those muscles differently—but honestly, you wouldn't even see that definition if she weren't an athlete.

She didn't just go through the standard college route; she also earned a degree in kinesiology. You have to respect the hustle of pulling off two degrees, yet people just love to tear her down for no reason.

I honestly think most people just give up once they hit that "I'm too lazy to work out" phase...

Look, anyone can tone up their legs with enough training—it’s basic biology. The real question isn't about muscle, though; it's whether you'd rather spend your time at the gym or sitting in a therapist's office working through whatever hang-ups are stopping you from actually wearing a skirt... then again, for some people, aging does the job for you—most folks basically lose interest in everything once they hit 30 anyway...😁

By the way, I had to rewatch that video three times just to spot where the vitiligo was—talk about being hard to see...

shadowharbor, the issue here is that you're hitting up the wrong kind of gym...😁
From what I've gathered, plenty of women end up going to those "meathead gyms" instead of finding a place that actually fits them.😁

shadowharbor said:And let me tell you, it’s anything but easy.
Men tend to struggle with leg development quite often, primarily because their upper bodies tend to dwarf their lower halves, though I realize that’s a bit of an apples-to-oranges comparison when weighed against the specific issue you're facing. It has always piqued my curiosity, however: is the difficulty rooted in the sheer intensity of the training itself—specifically a lack of targeted isolation movements—or is it simply a matter of men being too lazy to train them properly?

Honestly, those bodybuilders just aren't putting in the work when it comes to actual conditioning. You should see the leg definition on professional NFL players; that’s where the real strength is.🤣
I’ve gone ahead and put together a truly magnificent link regarding the foliage. I have to admit, I completely overlooked that particular detail before, but there it is now.

I’ve just finished watching this video, and frankly, I find myself somewhat exasperated by the sheer lack of nuance presented. It’s one of those pieces that attempts to draw sweeping conclusions from incredibly thin evidence, which is a tired tactic if there ever was one. We see this constantly in modern media—this rush to be first rather than being right. It reminds me of those debates you hear on cable news where everyone is shouting over one another, yet absolutely nothing of substance is actually communicated. One is left feeling as though their intelligence has been insulted. There is a certain level of intellectual laziness at play here that is difficult to ignore. I suspect some might argue that the presentation was engaging, but engagement is not a substitute for accuracy. To suggest otherwise is to succumb to the most basic forms of logical fallacies. We should demand better. We really should.

shadowharbor said:I am of the firm belief that most things in life boil down to a simple cocktail of genetics and sheer grit. Depending on the specific goal, one factor usually outweighs the other, though the balance shifts constantly. Take calf development, for instance; it’s highly probable that some individuals simply possess longer Achilles tendons, making hypertrophy an uphill battle regardless of effort. I recall someone mentioning in another thread that calves are roughly 80% genetic. Whether that specific figure is mathematically sound or merely anecdotal is debatable, but even if we accept that premise, it still leaves a 20% margin for improvement through disciplined work.
I honestly think you’re blowing this whole leg situation way out of proportion. Look, I get it—you don't exactly think they're a perfect ten, but that doesn't mean you should banish skirts from your wardrobe for the rest of eternity. Not really. Then again, everyone has their own particular hang-ups, I suppose. If you want my honest take? Your legs just lack a bit of definition and muscle tone. It's nothing a little work can't fix, though. Especially the thighs.

If you’re looking to actually make progress, my advice is simple: ditch the stationary bike, the treadmill, and any other form of cardio for now. It’s a waste of your potential at this stage. If you’ve been completely sedentary up until this point, you need to start by building a foundation with dumbbells and kettlebells specifically targeting the lower body. Once you’ve built that baseline, move on to the Olympic barbell. That is when you really go to work—attack the deadlift, the squat, and the hip thrust with everything you've got. Only after you have mastered those heavy, compound movements should you even bother thinking about moving to the machines or isolation exercises. Focus on the big lifts first; everything else is just noise.

Much appreciated. I’ll take those constructive suggestions to heart and give them a thorough review.

shadowharbor said:Genetics dealt me a bit of a mixed bag, honestly. On one hand, I was blessed with great legs, but on the other, my waistline is a total disaster. It’s a different set of struggles entirely when you're dealing with that kind of imbalance. 🤣

And who exactly is out there claiming that I don't have issues with my profession, either? 🤣
I’ve decided to call it quits on that particular endeavor. It's simply not happening.

I happened to catch a glimpse of your photos yesterday. You’re looking fantastic—honestly, don't even bother stressing about it.

Olivia White2 said:Look, obviously I’m not gonna end up with the exact same legs as someone else because our genetics are totally different, but I was scrolling through some photos of Griffin on Reddit today and I noticed how the outer part of her right thigh has this really nice curve to it, and you can see the definition in her right calf from the front too. It stands out more on that leg just because of how she’s standing—it’s tensing the muscles—but honestly, you wouldn't even see that kind of definition if the woman didn't work out constantly.

On top of her academic degree, she also finished a degree in kinesiology. Seriously, huge props to her for grinding through two different college programs and putting in all that effort, yet everyone is just sitting there tearing her apart.

There is no way you're getting legs like those; your hips are clearly way too wide based on what you can see in the photo.
Check out this gif; just ignore the upper body part.
https://media2.giphy.com/media/kipKR...58304663447083

First, tell me if those are legs you'd actually be satisfied with, then I'll keep going.

casualscout65, I’m heading to an all-female gym simply because it’s just a couple of blocks from my place, not because of the gender split. Though, I suspect some women travel from across the city specifically for that reason.
A friend of mine works the front desk at one of the major fitness centers in town, and she confirms what I've observed: group classes are almost entirely women, yet the actual weight floor has a male-to-female ratio of about 5:1. I haven't stepped foot in there myself, so I can't speak to their specific routines—not that it really matters. I also don't know how the women on this forum train, nor do I know who exactly is participating here (though looking at the "What did you do at the gym" threads, it's clear there are some incredible women in this community), but the reality remains: many women are intimidated by heavy weights and tend to gravitate toward cardio or light resistance training. I wasn't just referring to the people on this forum, by the way.

gentlefox22, so what if someone has wide hips? In my opinion, that's actually an advantage in this whole endeavor.

shadowharbor said:gentlefox22, honestly, so what if she has wide hips? If you ask me, that’s actually a huge plus in the grand scheme of things.

Griffin has relatively narrow hips compared to her waist, and look, the thing is, if you have wider hips, it makes your legs look shorter visually—basically, narrower hips = visually longer legs.
Grab a piece of paper and sketch out two triangles, one with a 4cm base and 5cm sides, then put another right next to it with a 2cm base and those same 5cm sides, and you'll be able to visualize exactly what I mean way better.

As for starting this whole discussion, as long as she isn't specifically targeting her adductors and abductors in her workouts, she should be totally fine.

gentlefox22 said:Griffin has relatively narrow hips compared to his waist, and having wider hips makes your legs look visually shorter. Or rather, narrower hips equal visually longer legs.
Take a piece of paper and draw two triangles—one with a 4cm base and 5cm sides, and next to it, another with a 2cm base and the same 5cm sides. That might help you visualize it better.

As for the topic starter, she should be fine as long as she isn't specifically targeting her adductors and abductors.

I agree that it could play a role, but there are certainly many other factors influencing how legs look. Absolute length, height, the ratio between leg length and torso length, thinness... I have wide hips myself, yet no one has ever told me my legs look short; if anything, they say the opposite.
I am not sure when narrow hips became the standard. I suppose legs look better if the thighs appear visually wider than the calves. 🤔

Why shouldn't she train her abductors?
The woman wants stronger leg muscles, not necessarily visually longer legs...

@Olivia White2/">@@Olivia White2 I bet there are plenty of people here who know their way around a gym and can give solid advice on working out. I’m probably not one of those experts, but I’ll share a thought anyway. It’s awesome if looking good motivates you to get started, but I guess it would be even better if you found something about the actual routine that you genuinely enjoy. That way, you might actually stick with it long-term.

As for my legs, I think I can pretty much pull off a mini skirt right now.

Sure, working out might help you sculpt your legs, but let's be honest—we’re really doing this so we don't fall apart later in life, right?
And look, it's not that your legs are the problem; the real issue is just being too lazy to actually get moving.

I rolled in from work feeling absolutely drained today, but I dragged myself to the local park around 9:00 PM to hit some legs, shoulders, and core. Everything aches now, but there's that quiet satisfaction in knowing I actually showed up.

Just carve out a tiny sliver of your schedule at first—maybe 30 minutes, three times a week. It doesn't matter if it's a Gold's Gym, a patch of grass at the park, or just clearing some space in your living room. At the start, the venue is irrelevant; the goal is simply building the habit. Once you catch that rhythm and actually start enjoying the burn, you won't even want to miss a session... and eventually, your legs will tone up, and everything else will feel better than it does right now.
Nobody can promise you'll love it, but you owe it to yourself to try. Hit the whole body, though maybe give those legs a bit more attention. My core has always been my Achilles' heel, so I make sure to squeeze that in every single time. Start easy to avoid wrecking yourself with injuries, then gradually ramp up the intensity over time—there's no rush. Fitness isn't some box you check off once and forget about; it's more of a lifestyle philosophy.

If I’m being totally honest, you’re chronically lacking muscle mass, and frankly, those legs just look a bit too spindly for my taste. Personally, I don't think the knees are even your biggest issue here.

The real hurdle seems to be that you aren't really hitting the gym, but if you actually committed to some foundational movements—think squats, lunges, or deadlifts—I honestly think you’d be shocked at how much progress you could make. You’d feel stronger, and that boost in confidence usually follows when you start seeing physical changes.

Since you have a leaner build, you don't need to worry about cutting calories; you just need to be more strategic about what's on your plate, specifically by upping your protein intake to actually fuel muscle growth.

At the end of the day, working out is the solution, and unfortunately, there isn't really a shortcut around it.

We can't exactly argue with genetics, which dictates certain limits—like how we can't suddenly transform into a 5'10" supermodel if we're standing at 5'3" with shorter limbs—but we can definitely maximize everything within our own biological reach.

Just get to training.😁

Standing up in the shower for sex is basically physical therapy for your legs.👍

gentlefox22 said:You aren't going to achieve legs like those; your hips are far too wide, at least as far as this photo shows.
Here is a GIF for you; just ignore the upper body part.
https://media2.giphy.com/media/kipKR...58304663447083

First, tell me if these legs meet your standards, and then I will proceed with my argument.

The woman in the GIF is absolutely stunning.

As for the hips—well, that happens to be my favorite part of the leg profile 😁, and I have zero intention of narrowing them down. I don't need longer legs, either. In my estimation, my legs are perfectly proportioned for my height. I stand about 5'7", which provides ample length, and once I put on some heels, the effect is even more pronounced. Honestly, some of these comments make it sound as though I’m some sort of toddler in these photos.

crimsonfox26 said:My honest opinion? You are chronically lacking muscle mass. Personally, I don't care for these legs because they look quite wobbly. The knees aren't even my primary concern here.

The real issue is that you seem reluctant to train, but if you were to actually commit to some fundamental movements—say, squats, lunges, or deadlifts—I suspect you would be quite surprised by the results. You would feel better and certainly possess more confidence regarding your physique.

...
Start working out. 😁

It is an undeniable fact that I lack muscle mass. If I weren't already motivated to take action, I wouldn't have brought this topic up in the first place. I am here specifically to hear advice from those with more experience.
Apologies if I haven't managed to respond to everyone; I am currently in quite a rush.

So, you just take your hands, press them against a heavy bag, and then go up on your toes and back down again—but make sure you’re lifting your entire foot, not just the balls of your feet. It’s basically a sneaky way to turn a boxing drill into a full-on calf strengthening workout at the same time.