The Best Leg Workouts for Women at Home and Gym

leg workouts for women

Leg workouts can strengthen your muscles and endurance. The legs contain some of the biggest muscles in the body, and working more muscles results in more calories burn when you exercise. In addition, the leg day workout can improve the range of exercise, and even help reduce the risk of injury during exercise, because you can better control the balance of your body.

During workouts, women’s knees are easier to be injured, since their body structure, general women have wider hips than men, which means their knees with a higher risk of injury. So lower body and leg strengthening exercises for women are especially important, that be able to help reduce knee injury.

Find out:

Why leg workout is important?

For anyone who wants to leg strengthening exercises and physical fitness, it is necessary to do leg exercises. Owing to our legs are used in daily walking and many other sports, such as running, gym exercise and so on.

Moreover, through leg muscle training, of course, along with training the rest of your body, you can maximize the results of your daily exercise.

Lower body workouts are also one of the easiest ways to increase your heart rate, especially when doing high-intensity exercise. It’s also a great way to balance the different heart rate ranges that are produced during training and exercise.

If you find that you are sedentary, then leg workouts can activate the muscles and promote the blood circulation of your legs. Training your legs is beneficial for your overall exercise goal because your legs contain a lot of muscle groups.

Lower Body Exercises

Here are some of the best leg workouts for you that have been proven over the past couple of years. These leg workouts use a variety of equipment, include barbells, dumbbells, kettlebells, resistance bands, and so on. Then you’ll work out with these equipment exercises moves, such as squat and lunge, this will be able to strengthen the variety of muscles of your lower body.

In addition, you can choose what kind of exercise according to your mood and conditions, which means that your lower body workout routines will become more interesting rather than boring.

Barbell Routine Workout for Lower Body

① Barbell Back Squat

Stand with your feet slightly wider than your shoulder-width apart, with your soles turned out about 45-degrees. Grab a barbell and rest it on the very top of your upper back where it’s the part of the shoulders. Squats slowly, bend your knees slightly outward and push your hips back until your quads are parallel to the ground, continue squat if you with enough ability squat shallower. Then stand back up slowly. Do it about 7 to 10 reps.

② Barbell Reverse Lunge

Stand with your feet slightly wider than your shoulder-width apart. Grab a barbell and placing it on the very top of your upper back where it’s the part of the shoulders.

Lift your left foot back forward about two feet, with the ball of your foot on the floor and the heel off the ground. Then squat slowly until your right thigh and left shin are parallel to the floor. At the same time, your torso should lean slightly forward to make sure that your back is flat, rather than hunched. Stand back up slowly, then change the right leg and repeat workouts above. This accomplished one rep. Do it about 7 to 10 reps.

③ Barbell Dead Lift

Stand with your feet slightly wider than your shoulder-width apart, with your soles turned out about 45-degrees, palm in, back of hand out, grab the barbell and slowly lift it up, then slowly squat down and put the barbell back to the floor. Plus, you should ensure the barbell close to your body during the whole workout time, and maintaining your flat back. Do it about 7 to 10 reps.

Dumbbell Workout for Beginners

① Eccentric Goblet Squat

Hold one end of the dumbbell with both hands of you and put it in front of your chest, stand with your feet slightly wider than your shoulder-width apart. Squats slowly until you can’t squat anymore, this will be better to activate your glutes and hamstrings. Then return to standing, that’s finishing one rep. Do it about 10 reps.

② Good Morning

Stand with your feet slightly wider than your shoulder-width apart, crisscross your arms to holding one dumbbell horizontally at your chest. Bend your knees slightly, bend forward and push your hips back until your upper body is just above parallel to the ground. Drive your butt forward as you lift your upper body back up and return to the starting position. 

③ Lateral Lunge

Stand with your feet together, hold a dumbbell in both hands, and your arms by sides of your body naturally.

Take a step out to right about 0.6m. when your foot landing on the floor, bend your right knee to lower into a lunge. In addition, you should shift your weight to your right leg and straighten your left leg.

After pausing for a few seconds, retract your right leg and return to the starting position. Then Repeat that on the other leg, which completes one rep right now. Do it about 10 reps.

15 Min Toned Legs with Dumbbell at Home

Kettlebell Workout for Legs and Butt

① Kettlebell Single-Leg Deadlift

Stand with your feet together, holding a Kettlebell in each hand and placing it in front of your legs. If you just with only one kettlebell, hold it in your left hand first.

Bend your left knee and squat slowly, extending the right leg straight behind you, until the torso is parallel to the floor. Keep the back flat, and slowly lean toward the floor until the left hamstring has a sense of stretching.

Butt lifting and keeping your core tight. Then stand straight with your left leg. At the same time, back your right leg to meet your left, but just let your right toes landing on the ground gently without any force. That’s one rep.

Do 5 reps on your left leg. Then, switch your legs (and switch the weight to the other hand) and do 5 more reps.

② Kettlebell Clean

Stand with your feet slightly wider than your shoulder-width apart, placing a kettlebell on the ground between your feet, squat to bend your knees, and hold the kettlebell with your right hand.

Then stand up with pull the kettlebell to your right shoulder, you should bend your right elbow toward the ground, palm toward the front, and place the kettlebell against the back of your forearm. And put your weight on your hips to squeeze your gluteus, then reverse the movement to return to the starting position, that is one rep.

After finish 5 reps with your right arm, then change another arm do 5 reps the same.

Lower Body Exercises with Resistance Band

① Resistance Band Squat

Loop the resistance band around the ankles of your feet, with the feet shoulder-width apart and the tips of your feet slightly outward, put your hands on the top of your thighs naturally. 

Then squat to bend your knees. And should keep your chest up and your core tight, and back flat as well. Pause for a few seconds, then push through your feet to stand back up to the starting position. This one rep, and do about 10 reps.

② Resistance Band Monster Walk

Stand with a resistance band around your ankles, and keep your feet hip-width apart, and bend your knees into a quarter squat. Also, put your hands on the top of your thighs naturally.

Take a diagonal step forward and to the right with your right foot, then take a diagonal step forward to the left with your left foot. That’s one rep. Alternating the exercise this movement between your left and right foot for 10 reps.

And then reverse it, stepping diagonally behind your body with each step for 10 reps, until return to the starting position.

There should be some tension in the resistance at all times, so that it always keeping around your ankles, even when your feet are closed during the movement. Moreover, if you don’t have enough exercise space, take fewer steps in either direction. Just make sure you’ve completed the same steps of forward and backward.

③ Resistance Band Squat
leg workouts with resistance band

Loop a resistance band around your quads where between the thigh and knee, and stand with your feet and shoulder-width apart.

Squat hard until you reach your limit, and keep your arms up straight swing until over your head. Don’t forget to keep your back flat, and your core tight. Push through your feet to stand back up to the starting position. This one rep, and do about 10 reps.

Bodyweight Leg Exercises

One of the best benefits of bodyweight leg workouts is that it needn’t any equipment, and you can do it at home and gym, or outside. Although there are plenty of bodyweight leg exercises you can add to your workout routine to get stronger, but here we just recommend a few simple bodyweight exercises moves that can help training your legs:

① Squat

Keep your feet and shoulder-width apart and stand on the floor. Then inhale, look straight ahead, and slowly squat down to bend your knees and ensure your knees are in line with your toes. Continue to squat until your thighs are parallel to the ground. Make sure your back stays within 45 to 90 degrees of your hips. Exhale and return to the initial standing position slowly to extend your legs. Repeat the above 15-20 times.

Doing squats can tone your leg muscles effectively, especially the gluteus, quads, and hamstrings, as well as can help to improve your balance.

② Walking Lunge

Stand up straight on the floor naturally with your hands akimbo and look straight ahead.

Inhale, take a big step forward with your left foot, and squat at the same time, bending your knees by about 90 degrees. This is called the lunge pose. The standard is that your front knee (the foot that you step forward) should be aligned with your ankle perpendicular, and ensure the back knee bending 90-degrees, hovering just off the floor, even or you can place it on the floor.

Exhale, stand up slowly to extend both of your legs. Then inhale, and take a big step forward with your right foot, and bend the knee at approximately 90-degrees into the lunge position as well. Also, bend your left foot at 90 degrees, place it on the floor.

Doing the exercise moves to alternate between your left and right leg about 10 times of repetitions

Walking lunges can strengthen the muscles of your legs and hips. Moreover, walking lunges be able to help loosen the hip flexors which get tight when sitting. It activates your glutes also.

③ Jump Squats

Keep your feet shoulder-width apart and stand on the floor with your back straight, looking straight ahead. 

Inhale, then squat down slowly to bend your hips and knees until your thigh is parallel with the floor, make sure that your knees remain in line with your toes, and ensure that your back at a 45- to 90- degree angle to your hips as well. The main point that you should ensure your knees remain in line with your toes, keep your back remains within a 45 to 90-degree angle to your hips when you squatting.

Exhale. Push your feet on the ground, jump your body upwards into the air and straighten your legs.

Inhale. Bend your hips and knees to land, and stand up to make sure your knees prevent injury. Doing the jump squats workouts about 10 times of repetitions

Leg Workouts at Home No Equipment

Leg Workouts Without Weights

You can be doing leg exercises with no equipment, you don’t have to go to the gym also. There are lots of leg workouts without weights that you can add to your exercise routine. These workouts list below are probably a lot easier than you realize, you can do it anywhere, anytime.

① Bodyweight Squats

Stand with feet shoulder-width apart, toes slightly outward, and turned out with your weight in your heels. Bend your knees, squat until thighs parallel to the floor, and clasp your hands with your fingers, bend your arms up to your chest, pause for a few seconds, and then through your heels to stand back up starting position.

② Reverse Lunges with Knee Lifts

Stand with feet shoulder-width apart, head up, chest up, hands akimbo. Step backward with your left foot, landing on the ground with your toes, bend your knees until your calves are parallel to the floor, tap the floor with your knees, and squat with your right leg at the same time.

③ Squat Jumps

Stand with your feet slightly wider than hip-width apart, bend your knees and squat until your thighs are parallel to the ground. Put your hands together and bend the arms in front of your chest.

Then push through your heels and jump upwards into the air until straighten out your legs, and swing your arms down by sides as well, and you should keep your back straight at all times.

④ Side Lunges

Stand with your feet hip-width apart. Keep your chest lifted and core tight. And then take a big step to the right with your right leg, bend your right knee and squat down until the thigh is parallel to the ground, and straighten your left leg. And put your hands together and bend the arms in front of your chest. Pause for a few seconds and return to the standing position, after that repeat the same movement on the left leg.

Leg Workouts at Home and Gym

Here we choose a few leg workouts that you just need resistance bands, dumbbells, or even you need any equipment. And you can do them at home and gym. Doing these simple leg workouts for women at home will be able to build strength in your lower body only 10 to 20 minutes every day.

① Single-Leg Deadlift

Holding a dumbbell (you can substitute for something else if without dumbbells) in each hand, keep left leg bent a quarter squat while extending the right leg straight behind you, until torso is parallel to the floor. Keep your back flat, and slowly lean toward the floor until the left hamstring has a sense of stretching. Then push through left heel to return back forward to standing. This 1 rep, 3 or 4 sets of 10 reps on each side, then rest about 30 seconds and continue onto your next move.

② Sumo Deadlift

Holding a dumbbell in each hand, stand with feet slightly wider than hip-width apart, toes pointed out. Place dumbbells in front of your thighs, palms facing in. Bend your knees slightly, press your hips back as you hinge at the waist, and lower the weights toward the floor. Then push through left heel to return to standing. This 1 rep, 3 or 4 sets of 10 reps on each side, then rest about 30 seconds and continue onto your next move.

③ Pistol Squat

Stand with feet hip-distance apart. Lift right leg while left leg squat, lower body as low as possible while keeping your torso upright. Held out your arms in front of your chest for balance, pause a few seconds, push through left heel to return to start stand. This 1 rep, 3 or 4 sets of 10 reps on each side, then rest about 30 seconds and continue onto your next move.

How Often Should You Train Legs?

It depends on your workout goal. If you want to achieve the effect faster, recommended focusing on the lower body workouts 1-2 days a week at least. Moreover, you should note is that when you have finished the goal of your leg day workout, you’d better do some stretching exercises to make your lower-body muscles relax better.

Why are Leg Workouts for Women so Important?

Leg workouts are important for women, they can help you tone the multiple large muscle groups of your lower body, which means you’ll get major calorie burn, and leg workouts can let you feel really empowering, building confidence well.

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