Last Updated on November 24, 2020

Today I’m sharing a lean leg workout and instructions on how to get lean legs.

A lot of ladies have been coming to me lately requesting help to get lean legs.  Every single one of them was frustrated because even though they were doing ‘everything right’ they were getting bulky looking legs that they were trying to avoid.

Two ladies felt like they’re getting bulky while training to compete for a race (one for a 5k and half marathon) while everyone else was getting lean…

Another gal was discouraged after spending over $1000 with a trainer, trying to get defined Bikini Model-esque legs, but ended up getting bigger bulkier legs instead…

Another felt genetically doomed because her legs seemed disproportionately bigger when compared to her upper body.

These ladies are from different countries and have different training styles but they all wanted to know, “How can I get lean legs?” and “Do you have a lean leg workout?”

It’s completely possible to get lean legs. In this video, I explain why the ‘bulk’ happens. Then I’ll explain how to adjust your workouts to get lean muscles, not big bulky ones. Then I share my lean legs workout with you.



If you feel like your legs get big and bulky from exercise, these 3 tips will help you get lean legs and avoid building mass.

  • Avoid Lifting Heavy Weights.  By using lighter weights (or bodyweight) and doing more reps, you can avoid building a lot of muscle mass.
  • Use moves that combine cardio & weight training. Hint: that’s what the workout below does and why it works so well. 😉
  • Make sure you’re not eating too much. Eating a surplus of calories = gain.  Being in an appropriate calorie deficit = lean, toned, tiny.  If you need help figuring out how much to eat, check out my programs.
  • Stretch after your workouts.  Stretching post-workout helps elongate muscle fibers and can help you get lean legs.  For a free stretching guide, sign up as a CC VIP.




Here’s a Lean Leg Workout you can do to slim down your legs without adding bulk.  This is what the workout looks like in action…

Because this workout uses bodyweight & light weights and lots of reps, it helps get lean legs.

6 exercises for Lean Legs being done in a leg workout by trainer Christina CarlylePin this workout to Pinterest so you’ll have it forever



  • First, warm up with some light cardio.
  • Next, do each exercise 20 times to complete one set.  Do 20 reps on each leg, where applicable.
  • Do 4 full sets of all 6 exercises to complete this leg workout.
  • When you’re done, cool down with some leg stretches to help elongate your muscles.


Exercises for Lean Legs

Plie Pulse lean leg exercise being done by Christina Carlyle


Stand with feet slightly wider than shoulder-width apart with toes turned out. This is your start position. Keeping your abs in tight and chest upright, lower your butt down, pushing into your heels. Squeeze your glutes and push back up slightly then pulse back down for a count. After your ‘pulse,’ push back up to the start position to complete one rep.

Curtsey Lunge lean leg exercise being done by Christina Carlyle


Stand holding a pair of dumbbells, with your feet shoulder width apart. This is your start position. Cross one leg back behind you as you lower down into a curtsey. Push up to the start position then repeat the curtsey on the opposite side. Do the same number of reps with both legs to complete one set.

Mountain Climbers being done by Christina Carlyle


Start in a plank with your shoulders directly over your hands and wrists. Be sure to keep your back flat and your butt down, maintaining a neutral spine. Engage your core by pulling your belly button in toward your spine.  Next, bring your right knee up and out toward your right elbow. Quickly return to the start position and immediately drive your left knee up toward your left elbow. Return to the starting position. Continue switching legs and begin to pick up the pace until you feel the burn.  Once you feel the burn do five more reps on each leg to complete one set.

Ballet Pulse exercise being done by Christina Carlyle


Stand with one foot firmly planted on the ground.  Point your other leg’s toe down towards the ground, then turn the knee out to the side as far as you comfortably can.  Next, lift your turned out leg backward.  This is your start position.  To begin the exercise, pulse your leg up and down, quickly racking up reps.  You should feel your outer thigh/hip/booty start to burn.  When you’re done, switch legs and do the same number of reps with your other leg to complete one set.

High Knee lunge being done by Christina Carlyle


Stand in a split stance and lunge down.  Avoid extending your knee past your toe. This is your start position. Quickly push up with your front leg as you draw your back leg’s knee forward and up as high as you can. Complete the prescribed number of reps with your other leg to complete one set.

Curtsey Lunge lean leg exercise being done by Christina Carlyle


Stand with your feet wider than shoulder-width apart, holding a pair of dumbbells. This is your start position. Lower your butt back and down to the side and lunge to the side towards the floor. Don’t extend your knee past your toes. Then push back up to the start position to complete one rep. Complete the prescribed number of reps with your other leg to complete one set.


It works if you work it.  So work it, you’re worth it.

Your Coach and Biggest Cheerleader




P.S.  A workout isn’t going to do much if you’re not following a meal plan that’s right for your body type and goal.  Are you struggling to stick to your diet – or does your diet continue to disappoint you?  I’ve got your back!

You may be struggling because of hormone imbalances, toxic build-up and/or you may have metabolic dysfunction working against you.  Get my free metabolic analysis and I’ll explain what’s going on and suggest a plan that will help you fix it so you can start losing weight and feeling great faster.  Fill out this profile to get started.