Leg Workouts For Women – Get Sexy Legs Now!

leg workouts for women

Read On To Learn How These Leg Workouts For Women Help You Sculpt A Pair Of Sexy Legs!

The majority of women out there, irrespective of their activity level, will find that their quadriceps are stronger than their hamstrings and glutes. If you consider most lower body exercises you’ll notice many of them involve the quadriceps too.

Not only that, this muscle group is engaged every time you do things like walk up the stairs, get up from your chair or even getting out of a car.

This makes it very common for women to have quads that are stronger than their hamstring counterpart. The ideal ratio of strength between the quads to hamstrings is 3:2 meaning this muscle group is supposed to be stronger.

That being said, they mustn’t be so overly powerful that the ideal ratio is completely out the window. If that happens, you’re at risk for potential knee or hamstring injuries which are never fun.

In addition to that, women are naturally at higher risk than men for knee problems because of several physiological differences including greater estrogen levels, increased joint laxity and differences in the pelvic structure.

Well there’s actually some good news! Training and strengthening these knee stabilizing muscles can lower the occurrence of injuries in women as well as potentially eliminating the flat butt problem due to weak hamstrings and buttocks.

You don’t have to blame your genetics anymore! Just because you may not be genetically gifted with perfectly balanced lower body muscles, doesn’t mean you are doomed to a life of hunchback wobbling.

Starting today you can begin to train your legs to correct any imbalances you may have and get that much closer to a pair of rocking legs and a curvaceous, firm butt!

If you’re in need of some leg improvement don’t think twice about training the legs two days out of the week. Focus on the weak points in your legs and don’t worry about isolation or single-joint movements for the quads. This muscle group gets plenty of stimulation from multi-joint movements like lunges and squats.

Get ready to destroy your hamstrings and glutes to ramp up their symmetry and strength until they match your quads.

Time For Heavy Lifting

A very common misconception that remains to this day among women is that by exercising with heavy weights they’ll get bulky. If only it were that simple.

Your legs along with the rest of your body isn’t going to change one iota unless it has a good enough reason to and that reason will only come from challenging yourself by using some heavy weights.

Training the glutes and hamstrings with heavy weights will get you headed in the right direction which means correcting the imbalances you may have and simultaneously sculpting a set of strong, firm and well-toned legs and butt.

It may be hard to believe but having extra muscle actually tightens your body and makes you look more slender instead of looking bulky as most women fear.

In addition to that, more muscle means more calories getting burned day and night as your body needs a constant supply of energy to maintain that sexy muscle you’re building. That’s what we call a win-win situation.

I don’t want to hype things up too much for you. Despite all these great benefits, you’re going to have to endure some tough workouts when you train your legs. Great results don’t just fall into your lap. You have to be willing to put in some hard work but it can actually be enjoyable in a somewhat sadistic way.

The Best Leg Workouts For Women

Whatever your regular training split looks like, stick these workouts into your weekly gym routine and you’ll be rocking those jeans in no time!

Workout Plan 1

Lying Leg Curls

Perform 5 sets of 10 repetitions

Band Hip Adductions (Side Step)

Perform 5 sets of 10 repetitions

Glute Kickback

Perform 5 sets of 10 repetitions for each leg

Dumbbell Rear Lunge

Perform 5 sets of 10 repetitions

Hack Squat

Perform 5 sets of 10 repetitions

Workout Plan 2

Barbell Squat

Perform 5 sets of 3-6 repetitions

Single Leg Deadlift

Perform 5 sets of 10 repetitions

Butt Lift (Hip Thrust)

Perform 5 sets of 10 repetitions

Glute Kickback

Perform 5 sets of 10 repetitions for each leg

Smith Machine Single Leg Split Squat

Perform 5 sets of 10 repetitions

Bodyweight Squat

Perform 10 sets of 10 repetitions

Tips For Leg Workouts For Women

  1. If you don’t have access to an abductor or adductor machine, don’t worry about it too much. As long as you’re using good form when you squat by focusing on sitting back and making sure your knees follow your toes you’ll end up working the same muscles anyway.
  2. Despite the deadlift being a back exercise you can totally make use of it to target your glutes and hamstrings. Make this exercise a part of your back day routine and you’ll get a nice extra dose of booty work added to your weekly quota.


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