How to: Stand with heels shoulder-distance apart, then turn toes open slightly. Hold a kettlebell or dumbbell in front of hips.
Bend knees, reaching hips back, and lower down into a squat. Allow arms to hang so that the weight remains under shoulders.
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Lower until hips are slightly below the level of knees. Pause at the bottom for two seconds, then drive into heels to return to standing.
Why it rocks: This squat variation targets your inner thighs more than the traditional version. How to: Start with arms behind head and elbows wide, upper back pressed into stability ball, legs bent and feet flat on floor, hips hovering above mat. Lean back into stability ball and lift hips toward ceiling until thighs are parallel to mat.
Why it rocks: In addition to turning up the burn for your glutes, using a stability ball here requires you to fire up your core, too. How to: Hold a pair of dumbbells and stand with feet shoulder-width apart.
6 rows Leg Exercises for Women. If I were to pick just five exercises for a female client of mine Quad Workouts for Women: 9 Workouts for Strong, Sculpted Legs. The four muscles that make up the front of the thigh, affectionally known as "the quads," are currently having a moment. Not coincidentally, it matches up with more women lifting weights-and squatting in particular. But having muscular or strong thighs, something that was once a point of shame for many, has rightfully become Beginner / Modified Exercises Forward Leg Raises. Point the right leg out in front of you and squeeze the quads. You can feel your thigh tighten, Side Leg Raises. Point the right leg out to the right of you from your hip and squeeze your quads. Lift the leg up as Back Leg Raises. Point the
Keeping the rest of body still, lift up onto the tips of toes. Hold for up to 30 seconds.
Why it rocks: This move really hits your calves, no machines necessary! How to: Stand with feet hip-width apart, and hold dumbbells in either hand at sides. Step back with right leg and bend both knees as you lower until knees are both bent at degree angles.
Push through left foot to stand. Why it rocks: This staple unilateral exercise works your quads, hamstrings, and glutes.
How to: Stand on left leg with a dumbbell in right hand, palm facing toward thighs, left arm by side. Step right leg a few feet behind body, lift heel, and press right toes into the floor for balance.
Keep left leg slightly bent.
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Lean forward, hinging at the hips with a flat back while lowering the weight toward the floor. Drive into left heel to return to the standing position. Why it rocks: If single-leg deadlifts feel frustrating and unstable, this is a great modification that still targets your hamstring and glutes without as much of a balance challenge.
How to: Stand with feet shoulder-width apart, and cross hands in front of chest. Slowly sit hips back and down into a half squat position. Keeping hips stable, lower right knee down to the ground, followed by left. Bring right foot forward, followed by left, and return to half-squat position.
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Why it rocks: This fun exercise is guaranteed to burn out your quads and glutes. How to: Stand with feet hip-width apart, holding a dumbbell in each hand.
Take a big step back with right leg, crossing it behind left side at the same time. Bend knees and lower hips until left thigh is nearly parallel to the floor.
Keep torso upright and hips and shoulders as square as possible. Why it rocks: Compared to regular lunges, curtsies put greater emphasis on your outer thighs and glutes. How to: Start standing facing a box or step, holding dumbbells in front of chest. Place left foot on the bench and right foot on the floor. Pushing through left foot, lift body up until standing on top of the bench.
Drive right knee up until it forms a degree angle. Pause, then return to start. Why it rocks: This single-leg move which works your quads, hamstrings, and glutes while testing your balance is helpful for all sorts of everyday activities.
How to do it: Start standing with feet hip-distance apart. Lift right leg while sitting hips back and bending left knee, bringing body as low as possible while keeping torso upright.
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Arms can be held out in front of chest or out to sides for balance. Driving through left heel, stand up to return to start.
Why it rocks: If you have the ankle mobility and balance to attempt this advanced unilateral exercise, it'll test your quads like no other.
How to: Stand up straight with a resistance band wrapped just below knees. Clasp hands in front of your chest. Take a big step to the right, then bend knees, sit back, and lower hips until thighs are parallel with the floor. Engage glutes and press back up through heels to return to standing.
Why it rocks: This squat variation turns up the heat on your outer glutes and thighs. How to do it: Lie on right side with knees bent. Place mini resistance band around thighs, just above knees. Place left hand on left hip and form a degree angle with right arm to prop yourself up and remain stable. Working against the band, squeeze glutes and thigh muscles to press left thigh up as far as possible.
Then slowly bring left thigh back to starting position. This is one rep. Why it rocks: Want to really focus in on your outer glutes?
These do the trick and happen to be a great activation exercise for larger compound exercises. How to: Get on hands and knees. Put one end of mini band around right foot and position the other end on left thigh, just above knee. While keeping abs tight, contract glutes to slowly kick right leg back until it's straight. At full extension, squeeze glutes for a second. Slowly bring it back down. Why it rocks: Another isolation glute move, banded kick backs also require you to engage your core. How to: Lie on right side, resting right elbow on ground just below right shoulder, and placing left hand on the floor in front of chest for stability.
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Right leg should be straight on the ground, and left leg should be bent over right leg. Without moving any other part of body, slowly raise right leg as high as you can.
Pause, then return to the starting position. Why it rocks: This underrated bodyweight exercise hones in on those inner thighs. How to: Stand with feet shoulder-width apart, hands cld in front of chest. Push hips back and bend knees to sink hips until thighs are nearly parallel to the ground. Why it rocks: Adding isometric squat holds to your workouts helps you overcome muscle imbalances while also improving body control, awareness, and core activation.
How to: Wrap a resistance band around thighs and lie on back with knees bent, feet on the floor 12 to 16 inches from butt. Brace core, then press into heels and squeeze glutes to raise hips toward the ceiling while pushing upper back into the ground. Pause in this position and expand the band by pressing knees apart. Why it rocks: Added resistance from the mini band helps you up your focus on your glutes. How to: Start lying on back with arms at sides and legs extended at degree angle, feet resting on stability ball.
Press into upper back and arms to lift hips off ground.
Then, bend knees and engage hamstrings to pull heels toward butt. Tight hips flexors will stop the glutes and hamstrings from firing properlyand a tight lower back will make it difficult for you to contract your core during a squat, press, or lunge. As in my articles, " Shoulder Workouts for Women ," " Back Workouts for Women ," and " Arm Workouts for Women ," I like to classify training in terms of beginning, intermediate, and advanced lifters.
Here's what those numbers mean to me:. I stress the experience level primarily because many women genetically have strong legs and want to jump straight into some pretty advanced moves. As already mentioned, many quad exercises require full-body muscle recruitment. Ladies may feel that their legs can take the pain, but with only a few weeks or months of training, I doubt that their lower back or shoulders can do the same.
Pick one of these workouts and do it times per week, or rotate between the three on a weekly basis. They pair nicely with my Glute and Hamstring Workouts for Women when done with about 72 hours of space between them. At all experience levels, leg work is hard work! Refuel with protein and power your results.
15 MIN AT HOME LEG/BUTT/THIGH WORKOUT (No Equipment)
The volume is higher on these workouts, and there are more intensity techniques like compound sets. I recommend doing only one of these workouts per week, although your quads will still get some work if you train glutes and hamstrings later in the week!
Don't let your lower back hold you back on leg day! Lift stronger and safer with a leather or nylon belt. These are the kind of leg days that people make memes about! Expect to walk like a baby deer for a day or two afterward. Don't forget to prioritize recovery by eating right, eating adequate caloriesand dialing in your macros.
High-volume leg days are better with the fatigue-fighting ingredients in the best pre-workouts. This is when it counts! Joanne Lee Cornish is a British, European, and World Bodybuilding champion. A former IFBB pro, she competed in the Ms. Olympia twice before retiring to concentrate on her personal training View all articles by this author. Leg Workouts for Women: Build Strong, Sculpted Quads! Shoulder Workouts for Women Back Workouts for Women Leg Workouts for Women Butt Workouts for Women Arm Workouts for Women Upper-Body Workouts for Women Strength Workouts for Women The four muscles that make up the front of the thigh, affectionately known as "the quads," are currently having a moment.
Beginning Women's Quad Workout for Muscle Size. Perform the exercises in order, resting as little as possible between exercises and 1 min.
between sets. Leg Extension. Lateral Band Walk. Barbell back squat to box Alternately, you can squat to a bench if you don't have a box. Leg Press Use either an angled or horizontal leg press. If you don't have a leg press, you can perform goblet squats, possibly with an added band for extra resistance.
Walking Lunge. Beginning Women's Quad Workout for Conditioning and Fat Loss. COMPOUND SET. Goblet Squat. Dumbbell Split Squat Perform with body weight only. Smith machine back squat If you're at home or don't have access to a Smith machine, a band-resisted squat can also work here. SINGLE-LEG LEG PRESS. Perform all of the reps on one side before switching to the other side. Don't rest between sides and rest 1 min.
best-leg-workout-for-women-three-way-lunge. Credit: Peter Ardito. Targets butt, quads, inner thighs, and hamstrings. A. Stand with feet hip-width apart, hands cld in front of chest. Lunge forward with left leg (knees bent 90 degrees- form check!); return to start
Single-Leg Leg Press. Thigh adductor. Beginning Women's Quad Circuit Workout.
Perform the exercises in order, resting as little as possible between exercises and 2 min. After two weeks of performing this circuit, add a fourth set of reps per exercise. Dumbbell front squat Rest the dumbbells on your shoulders to stay more upright. Place small plates under your heels. Leg Press.
Dumbbell sumo squat. Bodyweight squat. Intermediate Women's Quad Workout for Muscle Size. Barbell reverse lunge Perform in a Smith machine, if possible. Barbell back squat.
Perform the exercises in order, resting as little as possible between exercises and 90 sec. Lateral lunge. Intermediate Women's Quad Workout for Conditioning and Fat Loss. Hack Squat If you don't have a hack squat machine, you can perform goblet squats, possibly with an added band for extra resistance.