Squats with one leg: this way you will work the front part of the upper area. You have to step forward with the right leg and then extend the left leg backwards. Bend the knees and lower the body (from the hips) to the floor. The idea is to touch the left knee with the floor, or stay as close as possible to it.

Elevations: serve to work the front and back parts of the thighs. You must stand in front of a bank or, use the steps of a staircase. Lift the right foot and step on the step or bench. Raise the left foot and place it next to the right. Go down, first with the right foot and then with the left one.

Explosive squats: you must incorporate them into your exercise routine to refine and tone your legs. Standing, with your legs spread to a shoulder width, approximately. Bend your knees and lower your body as if you were going to sit on a chair. It prevents the knees from flexing beyond the toes.

Jump on the rope: this exercise helps you to sculpt the legs but also the arms. The feet have to be separated to a width of hips. The elbows, bent at an angle of 90 ° and the arms rotated about 45 ° outwards.

Heel lift: it is an effective technique and can be done at home. You must stand up and separate the legs at shoulder height, the head and back are straight. Stand on tiptoe and hold as much as you can, slowly lower and fully support the foot on the floor.

Text taken from: http://mejorconsalud.com/los-mejores-ejercicios-para-tonificar-las-piernas/