Leg Day Routines

I already dropped this exact same question in the thread about calves, but since nobody bothered to reply—honestly, people probably just aren't reading, or maybe they're just being intentionally unhelpful😵—I'm going to go ahead and start a brand new topic for it. I’m really hoping to get some actual answers from the folks who actually know what they're doing and stay consistent with their training.
So, here’s the deal: my upper body is pretty lean, but from the hips down? It's a different story entirely. I eat healthy, I'm super active—I basically go on long treks almost every single day—but I've decided it's finally time to commit to some targeted workouts to actually get my lower half in shape.
Through diet and staying active, I managed to slim down my thighs and even cleared up most of the cellulite there. But my knees, my calves, and obviously my ankles... they're just skinny and dimpled. There is absolutely nothing I can do about them. Look, I get it, genetics are a total nightmare and it runs in my family, so I'm fully aware I'll never have those tiny, spindly little legs, but surely there's *something* I can do to improve things.
Just please, whatever you do, do not tell me to lose weight, because honestly, I'm already right on the edge of being underweight.
Thanks🙂

I’m also curious about the best way to "tone up" the lower legs—specifically from the knee down. I'm looking to get that defined muscle look and just generally feel more firm and tight.
Could someone who actually knows what they're talking about please step up? I'm looking for some real insight here.

I mean, sure, we all know that hitting the pavement for a run or working on your vertical jump is great for building leg strength, but is that really enough to get the job done?

Nancy Watson86 said:I'm also wondering how to "tone up" my legs from the knee down... you know, get that muscle definition and tightness...
anyone who actually knows what they're doing, please help me out

I know running and jumping rope are usually great for legs... but is that enough?

Just stand on the edge of a step or a curb—if it's high enough—on the balls of your feet and rise up onto your toes. Start with your heel lower than your toes, then push it above that level at the top. That’s where you really hit the calves. Just cycle through those positions with a slow, controlled rhythm. Obviously, do it one leg at a time—keep the other leg hanging to the side or braced against your ankle. Once you're gassed, switch legs. If you absolutely need a break, 30 seconds should do it. Calves are weirdly specific muscles—some people can work them their whole lives and never see progress. But hey, don't lose hope.

If you’re finding the whole thing a bit too easy, just toss some bricks into your backpack, strap it on, and then go ahead and run through everything I mentioned above all over again. 🙂

Fine, that approach works if we're looking to beef them up, but how on earth do we go about scaling them back?

Grace Bishop70 said:Okay, fine, but that's just how you bulk them up—how on earth do you actually make them smaller?

Honestly, you could just put it in a cast and wait for it to atrophy. But seriously, that’s all a massive load of nonsense. Just be happy with who you are and don't let people like that get under your skin. No woman looks perfect in real life without a heavy dose of Photoshop involved.

feralbison4 said:Basically, you just stand on the ball of your foot on a step or a raised ledge and rise up onto your toes. You start with your heel lower than your toes and end with it higher. That’s where you really hit the calves hard. Just cycle through those starting and ending positions in a slow, controlled rhythm. Of course, you do this on one leg while the other hangs off to the side or rests against your ankle. Once it gets too intense, just switch legs and keep going. If you absolutely need a break, thirty seconds should do it. Calves are such a weirdly specific muscle group, and some people struggle to build them no matter how much they train throughout their entire lives. But hey, don't lose hope just yet.

How can you say that? 🤔
That sentence is a total contradiction...

feralbison4, thanks for getting back to me.
I get the whole muscle definition thing, but how on earth am I supposed to burn off that stubborn, stubborn, grrrr:2up: layer of fat clinging to my muscles and ankles? It’s honestly unreal how much that junk just refuses to budge.
And that’s literally the only fat I’ve got on me, too. Even my "backside" is pretty much skinny.🙂

Nancy Watson86 said:how is that even possible? 🤔
it’s a total contradiction...

what do you mean "contradiction"?...
what's contradictory about some people just being genetically blessed with small, weak muscles—so they kill themselves in the gym and still don't grow...
btw Arnold Schwarzenegger had a similar issue and just fixed it with implants😉

jadetiger962 said:Just put it in a cast and let it atrophy. Honestly, though, it’s all just a massive waste of energy; you should just be happy with people for who they are instead of stressing over it. No woman looks perfect without a little help from Photoshop.

In my case, even Photoshop wouldn't stand a chance. I've got those cyclist calves that just won't quit.

Hannah Cox22 said:feralbison4, thanks for the reply.
Sure, muscle definition exercises—but how the hell am I supposed to burn off that stubborn, annoying, ugh:2up: fat sitting right over my muscles and ankles? It’s insane how much that junk sticks around.
And honestly, that’s pretty much the only fat I’ve got. Even my "backside" is skinny.🙂

Subcutaneous fat tends to hang out in specific spots based on your genetics, but let's be real—that fat isn't actually "attached" to any specific muscle or body part.
So what does that mean?...
It means if we can just drive your body fat percentage down to the absolute minimum, that stubborn stuff will finally melt away.
Bottom line: whether you want to admit it or not, your body fat percentage is still higher than where you want it to be...

When you're out there running, you're burning fat from all over your body, not just in one specific spot...

feralbison4 said:Subcutaneous fat tends to cluster in specific spots based entirely on your genetics, but here’s the kicker: that fat isn't actually tied to any specific muscle group or body part.
So what does that actually mean?...
It means if we can just grind our overall body fat percentage down to the absolute minimum, we’re going to melt away those stubborn spots too.
Basically, whether you want to admit it or not, you still have more subcutaneous fat than you’d ideally like to have...

I actually kind of love that logic, in principle.
But why "in principle"? Because even though it sounds great, it gives me a glimmer of hope that I can eventually torch that extra baggage, yet I can't help but wonder about the fat that's actually necessary for the body to function properly—you need at least a little bit, obviously, right?! It's common knowledge that women who drop their body fat too low end up dealing with irregular or completely absent menstrual cycles, which is just one of many side effects.
The real issue for me is that my Pilates instructor told me I look a bit anorexic despite having "fat" legs, and she basically advised me to just put on a few pounds and learn to live with my build.

Grace Bishop70 said:Even Photoshop couldn't fix my legs. I’ve got those massive, bulky cyclist calves that just won't quit.

Man, I seriously have to jump in here even though this thread is ancient history... But let me tell you, cyclists don't get "bulky" calves! It's actually the exact opposite—cycling is basically the go-to if you want to lean out and lengthen those muscles. You're doing high-rep, low-resistance work where you're constantly pumping that foot up and down, which naturally stretches the calf muscle out. It’s all about that range of motion, people!

Hannah Cox22 said:Diego, thanks for the reply.
Got it, muscle definition exercises, but how the hell do I actually burn off that stubborn, nasty fat clinging to my muscles and ankles? It’s unreal how much that junk just refuses to budge.
And honestly, that's pretty much the only fat on me. My back is basically skinny already.🙂

Just run.

Run until you collapse.