Best Leg Exercises And Leg Workouts for Women
Strengthening the lower half of the body is no doubt important. As it’s your legs that keep you moving all day, after all. But, it’s more important in the case of women. Because women usually have larger hips than men do, and also, not all women are working women. That is why women tend to develop more bone problems than men do in their old ages. Ergo, women should keep their legs fit and in shape. Some leg workouts for women are discussed in this guide, along with the how-to-do-it explanation of the workouts. Some of these workouts can easily be done at home, while others may require some necessary equipment. Well, one can choose what seems easy for one.
Top 10 Best Leg Workouts for Women
NOTE: For every workout, you should do three to four sets of 10 to 12 reps. Rest for 30 to 60 seconds after that, and carry on with your next move.
1. Goblet Squat
Goblet squat activates the core and it is beginner-friendly. To do it, stand in a way that your feet must be hip-width apart. Hold a weight in front of your chest, and while doing so, your elbows must be pointing downwards at the floor.
Bend your knees to lower into a squat, and push your hips back. To start, push yourself back. It’d be one rep. So, make sure you have plenty of energy to do these best leg exercises.
2. Sumo Deadlift
It is one of the important leg workouts for women, as it targets hamstrings, glues, and back. To do it, hold two kettlebells or dumbbells, stand with your feet hip-width apparat.
The feet should be slightly wider apart this time than before and point out your toes. Position those weights in front of your thighs, while your palms are facing in.
Bend your knees slightly, press your hips back as you hinge at the waist, and lower the weights towards the floor. To return to standing, squeeze the glutes. One rep is completed. you can also read best leg workouts for men.
3. Lateral Lunge with Balance
Among other leg workouts for women, this leg workout has unique importance. Because, unlike other workouts, it focuses on side-to-side movements. These types of movements help to obtain well-rounded fitness.
To do a lateral lunge with balance, stand with your hands at sides, and feet hip-width apart. Take a big step to your right, push your hips back, bend your right knee, and keep lowering it until it is bent to 90 degrees.
Now push back to the upright position by lifting your knee, and pulling the knee into the chest with arms. That’s how you do one rep of this move.
4. Bulgarian Split Squat
It’s one of the best leg workouts for women, as it tests the strength of the front leg, and ward off muscle imbalances. It’s how you do it. Stand about two feet in front of a step, while holding a weight in each hand.
Place your left foot on step by extending your left leg back. Keeping your shoulders back and chest up, bend your knees to your lower body.
Do it in such a way that the left knee hovers right above the ground. Have a pause, and then return to the start while pressing through the right heel. That’s one rep.
5. Duck Walks
It’s one of the easy leg workouts at home, and also, it’s fun to do it. This workout burns out your glutes and quads. That’s how you’d do it. Stand with your hands crossed in front of your chest, and your feet shoulder-width apart.
Also, stand with your knees slightly bent, and your hips back, like you, do in a half squat position. Now keeping yourself and your hips stable in this position, lower your right knee to the ground, then left knee.
Now bring your right foot forward, then left knee, and thus, return to the same half-squat position. That’d be your one rep.
6. Pistol Squat
It is one of those leg day workouts for women that test women’s quad. To do it, stand with your feet hip-distance apart. Lift your right leg, while bending your left knee and sitting hips back.
While doing so, bring your body as low as possible, and keep your torso upright. You can either hold your arms to sides for balance or hold them out in front of your chest. To return to the starting position, stand up while driving through the left heel. That’s one rep.
7. Single-Leg Glute Bridge
For people who can’t squat due to knee, lower, or back pain, it is a great exercise. This exercise doesn’t place any pressure on the lower back. It works on abs, glutes, and hamstrings. To do it, stand straight while holding a dumbbell in your right hand.
The dumbbell should be in front of your right thigh, and your legs should be slightly apart from each other. Raise your left leg straight behind your back while shifting the whole of your weight on your right leg.
While doing so, your back should be hinged at the hips, in such a way that your torso would be parallel to the ground. Now, lower the dumbbell towards the floor. Take a pause here, and then stand straight on the ground again by pushing through your left heel.
8. Wall Squat
Wall squats are important to leg workouts for women, as they build strength as well as endurance in calves, glutes, and quads. To do it, stand on the ground with your feet hip-width apart, and your hips, back, and head against a wall.
Make sure that your body is in line from head to toes. Now, come to the squat position by sliding your body slows down the wall. Take a pause here for 4-5 seconds, and come back to the starting position by pushing through your heels.
That’d be one rep. You should also know that it is the best thigh workout for women.
9. Fire Hydrants
Fire hydrants are included in leg workouts routine for women who prefer toned and sculpted glutes. So, it is a great glute exercise that improves your posture, reduces back and knee pain, and lowers the risks of injury.
To do this exercise, come to the ground with all your fours. Your knees should be hip-width apart, and your wrists should be right under your shoulder.
The weight of your body must be balanced on your right leg. Lift your left leg outward while keeping your knees still bent, and the leg reaches the height of the hips.
Straight this leg to the side. Pause for 3-4 seconds. Now, lower your legs, bend your knees, and come again to the starting position. This is one rep.
10. Hip Bridge
A hip bridge is the best leg exercise as it enhances running skills. Lay on the ground on your back with your knees bent, arms next to your sides, and feet flat on the floor.
Create a bridge by engaging your glutes and core in lifting your hips. The bridge is a flat surface from chest to knees. Squeeze your glutes for a second, at the top of the bridge. Then, lower back to the starting position. That’s how you’d complete one rep.
There are also many leg workouts with a weight that you can try at home. If you have the time, you can also go for gym leg workouts.
The Bottom Line
These leg workouts for women can easily be performed at home, and they will keep you fit. Moreover, these strengthening exercises are perfect for your muscle endurance. So, start these leg exercises at home and follow this for your women’s leg day workout.