Leg training is a cornerstone of any effective fitness regimen, offering benefits beyond aesthetics.
For women, strong, toned legs not only enhance physical appearance, but also contribute to overall strength, mobility, and athletic performance.
In this comprehensive guide, we will explore various leg training workouts tailored specifically for women, providing step-by-step instructions, recommended sets and repetitions, and highlighting the numerous benefits of incorporating these exercises into your routine.
10 Leg Training Workouts for Women
There are quite a few leg training workouts for women, but we have picked ten (10) of the most popular leg exercises amongst bodybuilders of all levels including beginner, intermediate and advanced level bodybuilders.
1. Squats:
Squats are a fundamental compound exercise that targets multiple muscle groups in the lower body, including your quadriceps, hamstrings, and glutes.
Follow the steps below to properly execute this leg exercise.
– Stand with your feet shoulder-width apart, toes slightly turned out.
– Keeping your chest up and core engaged, lower your body by bending your knees and pushing your hips back as if sitting into a chair.
– Descend until your thighs are parallel to the ground, ensuring your knees track over your toes.
– Press through your heels to return to the starting position, squeezing your glutes at the top.
We recommend that you try out a total of 3 sets of the squat exercise with between 8 to 12 repetitions per set.
2. Lunges:
Lunges are excellent for targeting each leg individually, improving balance, and strengthening the quadriceps, hamstrings, and glutes.
To perform lunges, you need to:
- Start by standing with your feet hip-width apart.
- Take a large step forward with one foot, lowering your body until both knees are bent at a 90-degree angle, ensuring the front knee does not extend past your toes.
- Push through the heel of your front foot to return to the starting position.
- Repeat on the other leg, alternating sides.
The recommended Sets and Repetitions for this lunge exercise is 3 sets of 10-12 repetitions per leg.
3. Deadlifts:
Deadlifts primarily target the hamstrings, glutes, and lower back, promoting functional strength and stability.
You perform a deadlift by:
- Standing with your feet hip-width apart, holding a barbell or dumbbells in front of your thighs with an overhand grip.
- Hinging at your hips, keeping your back straight and knees slightly bent, lowering the weight towards the ground while maintaining a neutral spine.
- Engaging your hamstrings and glutes to return to the standing position while keeping the weight close to your body throughout the movement.
We recommend that you start your deadlift exercise with 3 sets of 8-10 repetitions.
4. Step-Ups:
Step-ups are a unilateral exercise that targets the quadriceps, glutes, and calves, improving your balance and coordination.
To execute step-ups, you need to:
- Stand facing a sturdy bench or platform.
- Step onto the bench with one foot, driving through the heel to lift your body up until the leg is straight.
- Lower yourself back down with control, tapping your opposite foot lightly on the ground.
- Repeat on the same leg for the desired number of repetitions before switching sides.
You can perform 3 sets of step-ups with 10-12 repetitions per leg.
5. Bulgarian Split Squats:
Bulgarian split squats target the quadriceps, glutes, and hamstrings while also improving your overall balance and stability.
You can perform the Bulgarian split squats by:
- Standing and facing away from a bench or platform while placing one foot behind you on the bench.
- Lowering your body into a lunge position, keeping your front knee aligned with your ankle and your back knee pointing towards the ground.
- Pressing through the heel of your front foot to return to the starting position.
- Repeating the exercise for the desired number of repetitions before switching legs.
We recommend that you include 3 sets of 10-12 repetitions per leg of Bulgarian split squats into your leg workout routine.
6. Romanian Deadlifts:
Romanian deadlifts primarily target the hamstrings and glutes while also engaging your lower back and core.
Start this exercise by;
- Standing with your feet hip-width apart, holding a barbell or dumbbells in front of your thighs with an overhand grip.
- Keeping your back straight and knees slightly bent, hinge at your hips to lower the weight towards the ground while maintaining a neutral spine.
- Engaging your hamstrings and glutes to return to the standing position, squeezing your glutes at the top.
- Keeping the weight close to your body throughout the movement.
Our recommended number of Sets and Repetitions for the Romanian deadlift leg workout is 3 sets of 8-10 repetitions.
7. Calf Raises:
Calf raises target the calf muscles, helping to strengthen and define your lower legs.
Follow the steps below to execute this leg exercise properly.
- Stand with your feet hip-width apart, holding onto a stable surface for balance if needed.
- Rise up onto the balls of your feet, lifting your heels as high as possible.
- Lower your heels back down to the ground with control.
- For added challenge, perform the exercise on a step or platform, allowing your heels to dip below the level of your toes before rising up.
We recommend 3 sets of 15-20 repetitions of calf raises should be added to your leg exercise sessions.
8. Glute Bridges:
Glute bridges isolate and activate the glutes while also engaging your hamstrings and core.
You can perform this leg workout by following the instructions below.
- Lie on your back with your knees bent and feet flat on the ground, hip-width apart.
- Press through your heels to lift your hips towards the ceiling, squeezing your glutes at the top.
- Hold for a moment at the top, then lower your hips back down with control.
- For added challenge, perform single-leg glute bridges by lifting one foot off the ground while maintaining the bridge position.
We recommend that you perform 3 sets of 12-15 repetitions of glute bridges during leg day!
9. Leg Press:
The leg press machine targets the quadriceps, hamstrings, and glutes while providing support for your lower back.
To perform this leg exercise routine, you need to;
- Sit on the leg press machine with your back flat against the backrest and your feet hip-width apart on the footplate.
- Push through your heels to extend your legs and lift the weight, straightening your knees without locking them.
- Slowly lower the weight back down until your knees are bent at a 90-degree angle.
- Avoid letting your knees collapse inward during the movement.
Our recommended Sets and Repetitions for the glute bridge leg workout is 3 sets of 10-12 repetitions.
10. Hamstring Curls:
Hamstring curls isolate and strengthen the hamstring muscles, helping to improve your knee stability and overall athletic performance.
You can execute this leg workout today when you adhere to the instructions below.
- Lie face down on a hamstring curl machine with your ankles positioned under the padded roller.
- Contract your hamstrings to curl the pad towards your glutes, keeping your hips pressed into the bench.
- Slowly lower the weight back down with control, fully extending your legs.
- Focus on maintaining a smooth, controlled movement throughout the exercise.
We recommend that you perform 3 sets of 10-12 repetitions of leg press exercises.
Incorporating these leg training workouts into your routine will help you target a wider range of lower body muscles, promoting balanced strength and muscular development.
Adjust the sets, repetitions, and resistance as needed to match your fitness level and goals.
Benefits of Leg Training for Women
- Builds muscle strength and definition in the lower body.
- Improves overall balance, stability, and coordination.
- Enhances athletic performance in activities, such as; running, jumping, and dancing.
- Boosts metabolism and calorie burn, aiding in weight management.
- Promotes bone density and reduces the risk of osteoporosis.
- Enhances functional fitness for daily activities and injury prevention.
By incorporating these leg training workouts into your fitness routine and adjusting the intensity as needed, you can unlock the full potential of your lower body, empowering you to reach your health and fitness goals with confidence and strength.
Conclusion
Incorporating leg training workouts into your fitness routine offers a myriad of benefits for women, ranging from sculpting strong, toned legs to improving overall strength, stability, and mobility.
By integrating exercises, such as; squats, lunges, deadlifts, and step-ups, you can effectively target key muscle groups in the lower body while enhancing functional fitness and athleticism.
Whether your goal is to enhance your physique, boost athletic performance, or improve everyday functionality, prioritizing leg training is essential for achieving optimal health and wellness.
If you want more information about leg workout routines for women, you can chat with an IFBB PRO for free at Anabolic Coach today.
