How can I lean out my legs?

If someone isn’t asking how to grow their glutes, then they are asking how to lean out their legs.

These two can be achieved at the same time but not very successfully. Let me explain:


When you want to grow your glutes and legs, you need to be performing heavier exercises with longer rest periods and you need to be eating in somewhat of a surplus. Even just a small surplus will assist you in growing your glutes to your desired shape and size. Do not worry, more diet tips will be coming to the blog.

However, when you want to lean down your legs it normally means losing body fat.

When you lose body fat your muscles and definition become more apparent and as you know this fat loss is not achieved in a surplus. For this you will need to be eating at a deficit or at maintenance calories. Very loosely, eating more means building muscle, eating less means losing body fat.


Now diets aside, how do you shape up your legs?

Once you have gained enough muscle over time and included your multi joint movements like lunges and squats, as well as following the principles we have stated on previous blogs such as progressive overload, time under tension and mind to muscle connection, then you can work on showing off that definition. The best way us trainers know how, is with a concept that has been popularised recently and that is- HIIT training and Plyometric training.



stands for high intensity interval training and is absolutely amazing for burning fat and leaning your body out. These workouts are normally rather short around 30 minutes and performed at super high intensity (hence the short part). You give each interval your all and then take short rests between exercises.



are explosive and powerful movements, also known as jump training, that serve to use your bigger more powerful muscle (ie legs) to exert maximum force on your body in a certain direction/time hence creating a rather large metabolic effect.


Why do I mention these two for leaning your legs out?

Yes diet matters and yes your weight training matters but, as much as weight training can be amazing at shaping and increasing our muscle mass, HIIT and Plyos are great for creating a certain amount of fat burn in our bodies. It is true that we cannot spot reduce, however a general full body metabolic effect and fat burn will be the turning point for you leaning out those troubling legs. With everything, consistency is key, so make sure you’re using these two tools to help you see changes long term.


Please comment right at the bottom ladies, if you would like us to share some plyo and HIIT workouts with you!


Isilda Da Costa is a personal trainer and women’s fitness specialist who, if she isn’t at the gym training, is busy researching the most up to date information for growing those muscles. She has combined her love of everything healthy by being a health coach in her own health shop in Swaziland. Follow along on

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