Three Leg Day Workouts for Women

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A lot of guys, especially younger lifters, tend to skip leg day. Instead, they focus all their energy on training their pecs, lats, delts, and arms. This creates a very unbalanced physique, which is why many men are happy to be seen shirtless but keep their legs covered with long pants.  

In contrast, many women are overly focused on training their lower bodies, especially their glutes. Some even train their legs every day, combining their lower body workouts with hours of leg-centric cardio.

So, why are so many women unhappy with the shape and condition of their legs?

In many cases, the reason is quantity over quality. In other words, some women’s leg workouts are high in volume and frequency but low in effective exercises. So instead of using a targeted approach, it’s more of a kitchen sink affair, with workouts containing so many exercises that many of them are actually redundant.

While such enthusiasm and dedication are to be applauded, there are better ways to use your training time and energy. These are valuable commodities that should be invested wisely and not wasted on unproductive or unnecessarily long workouts.

Get better results from your training time with these three tried and tested leg day workouts!

Leg Anatomy Basics  

Before we get into the nitty-gritty of effective lower body training, let’s take a moment to look at the muscles you’ll be working. That way, you’ll be able to name the parts of your body you can feel during each workout.

The main muscles that make up your lower body are:

Gluteus maximus

Located on the back of your hips, the gluteus maximus (glutes for short) is the largest muscle in the human body and potentially the most powerful. The main role of the glutes is hip extension, but it’s also involved in external rotation and abduction of the hip.

Hamstrings

The hamstrings are a biaxial muscle that crosses the back of your knees and hips. As such, it has two main functions – knee flexion and hip extension. There are three hamstring muscles: biceps femoris, semimembranosus, and semitendinosus. You can develop the hamstrings by performing leg curls and hip hinging exercises.

Quadriceps

The quadriceps extend your knee and flex your hips. There are four quadriceps muscles: the rectus femoris, vastus lateralis, vastus medialis, and vastus intermedius. Known as the quads for short, these muscles are located on the fronts of your thighs.

Hip abductors

The hip abductors are located on the sides of your hips and thighs. They are responsible for lifting your legs out and away from the midline of your body. The hip abductors are the gluteus maximus and medius and tensor fascia latae.

Hip adductors

Located on the inside of your thighs, the hip adductors are responsible for drawing your legs in toward the midline of your body. The three hip adductor muscles are longus, brevis, and magnus, meaning longest, shortest, and biggest.

Triceps surae

Triceps surae is the collective name for the muscles of your calves – the gastrocnemius and soleus. These muscles work together to point your foot in a movement called plantar flexion. In addition, gastrocnemius, the uppermost calf muscle, also works with the hamstrings to flex your knees.

Six Benefits of Leg Training for Women

Most women don’t have to be told to train their lower bodies. After all, sculpted, toned legs are a common training goal. That said, in case you are unsure about the benefits of leg training for women, here is a list of six reasons why you should work your lower body hard and often!

Increased functional strength

Almost all strenuous activities involve your legs. A stronger lower body will make these activities easier and less tiring. For example, walking upstairs, running, and lifting heavy items off the floor are less demanding when you’ve got strong legs.

More shapely legs

While lower body-centric cardio can help increase muscle tone and endurance, if you want your legs to look their best, you need to include direct leg training in your workouts. You can use strength training to target each muscle with laser-like precision, sculpting your legs to create the lower body of your dreams.

Stronger bones and healthier joints

Lower body strength training is not just good for your muscles but also for your bones and joints. Like your muscles, your bones get stronger with training. Load-bearing exercises trigger the release of bone-building cells called osteoblasts. Increasing bone strength and density can help ward off age-related bone loss (osteopenia) and may prevent osteoporosis.

Strength training is also good for your joints, namely the hips and knees. Lifting weights makes your joints more mobile and stable and can help prevent or reduce knee and hip pain.

Increased calorie and fat burning

Your lower body contains about 40% of your total body muscle – possibly more, depending on your build and genetics. Powering these muscles through a workout requires a lot of energy, which is measured in calories. Leg workouts use far more energy than most upper-body workouts. Training your legs can help increase your weekly caloric expenditure, leading to fat and weight loss.

Better balance and coordination

Balance is your ability to keep your center of mass over your base of support. In contrast, coordination is your ability to move your limbs in a controlled, harmonious way. Freeweight and bodyweight leg exercises enhance both of these fitness qualities. Better balance and coordination mean that you won’t just look more athletic but will feel it, too.

Improved posture

Long periods of sitting can cause havoc with your posture and leave you with weak legs. Poor glute muscle tone, for example, can affect your lower back, leading to pain and poor posture.

Leg training, especially when you do standing exercises, can improve your posture so you can sit and stand more upright. Good posture makes you look slimmer and younger and takes pressure off your muscles and joints.

Leg Day Workouts for Women

Here are your three leg day workouts for women. But, before doing any of them, you must prepare your joints and muscles for what you’re about to do by warming up. Start with 5-10 minutes of easy cardio, e.g., air bike, rower, jogging, or jumping rope, followed by dynamic mobility and flexibility exercises for your lower body.

A ten-minute warm-up can save you months of lost training caused by an otherwise avoidable injury, so don’t skip it.

Ready? Then let’s get to work!

Home Leg Day Workout for Women

No gym? No problem! You can get a GREAT leg workout almost anywhere. All you need is a little space and an exercise mat. Do this workout at home, in your hotel room, at the park – anywhere you want!

#	Exercise	Sets	Reps	Recovery
1	Glute bridge	2-4	12-20	60-90 seconds
2	Plie squat	2-4	12-20	60-90 seconds
3	Side leg raises	2-4	12-20 per leg	60-90 seconds
4	Alternating lunges	2-4	12-20 per leg	60-90 seconds
5	Standing calf raise	2-4	12-20	60-90 seconds

1. Glute bridge

Target muscles: Gluteus maximus, hamstrings.

Steps:

1. Lie on your back with your legs bent and feet flat. Brace your core and press your lower back into the floor.
2. Drive your feet into the deck and lift your hips up so your body forms a straight line.
3. Pause for 1-2 seconds.
4. Lower your butt to the floor and repeat.
5. Make this exercise harder by using one leg at a time.

2. Plie squat

Target muscles: Adductors, quadriceps, hamstrings, gluteus maximus.

Steps:

1. Stand with your feet about 1.5 shoulder-widths apart. Turn your toes outward. Brace your core and pull your shoulders down and back.
2. Bend your legs, push your knees outward, and descend until your thighs are roughly parallel to the floor.
3. Stand back up and repeat.

3. Side leg raises

Target muscles: Hip abductors.

Steps:

1. Lie on your side so your body is straight. Rest your head on your outstretched arm.
2. Lift your uppermost leg up to about 45 degrees. Turn your hip slightly inward to maximize glute and adductor engagement.
3. Lower your leg and repeat.
4. On completion, roll over and do the same number of reps on the other side.
5. Make this exercise more challenging by putting a booty band around your knees.

4. Alternating lunges 

Target muscles: Quadriceps, hamstrings, gluteus maximus.

Steps:

1. Stand with your feet together and your arms by your sides.
2. Take a large step forward, bend your legs, and lower your rearmost knee down to within an inch of the floor.
3. Push off your front leg and return to the starting position.
4. Do your next rep leading with the opposite leg.
5. Alternate legs for the duration of your set.

5. Standing calf raise

Target muscles: Calves

Steps:

1. Stand on the edge of a step, using your hands for balance.
2. Point your toes and rise up onto your tiptoes.
3. Lower your heels down and get a stretch in your calves.
4. Alternate between these two positions for the required number of reps.
5. Make this exercise harder by using one leg at a time.

Dumbbell Leg Workout for Women

Dumbbells are the perfect training tool for home exercisers, and gyms have them too. Use dumbbells to overload your muscles and build more strength. Choose weights that fatigue your muscles within the prescribed rep range.

#	Exercise	Sets	Reps	Recovery
1	Dumbbell Romanian deadlift	2-4	12-20	60-90 seconds
2	Dumbbell goblet squat	2-4	12-20	60-90 seconds
3	Dumbbell leg curl	2-4	12-20	60-90 seconds
4	Dumbbell lateral lunge	2-4	12-20 per leg	60-90 seconds
5	Dumbbell swing	2-4	12-20	60-90 seconds
6	Seated dumbbell calf raise	2-4	12-20	60-90 seconds

1. Dumbbell Romanian deadlift

Target muscles: Gluteus maximus, hamstrings.

Steps:

1. Stand with your feet together and a dumbbell in each hand, arms by your sides. Bend your knees slightly, brace your core, and pull your shoulders down and back.
2. Hinging from your hips, lean forward and lower the weights down toward the floor. Do not round your lower back.
3. Stand back up and repeat.

2. Dumbbell goblet squat

Target muscles: Quadriceps, hamstrings, gluteus maximus.

1. Hold a dumbbell in front of your chest, just below your chin. Stand with your feet shoulder-width apart, core braced, and shoulders back and down.
2. Bend your knees and squat down until your thighs are roughly parallel to the floor. Take care not to round your lower back.
3. Stand back up and repeat.

3. Dumbbell leg curl

Target muscles: Hamstrings.

Steps:

1. Lie on an exercise bench so your knees are on the edge. Clamp and hold a dumbbell between your feet. Secure it using a yoga strap or resistance band if necessary.
2. Bend your legs and curl the weight up until your knees are bent to 90 degrees.
3. Extend your legs and repeat.
4. You can also do this exercise lying prone on the floor.

1. Dumbbell lateral lunge

Target muscles: Quadriceps, hamstrings, gluteus maximus, abductors, adductors.

Steps:

1. Stand with your feet together and a dumbbell in each hand, arms by your sides. Brace your core and set your shoulders back and down.
2. Take a large step to your left, bend your left knee, and descend until your left thigh is close to parallel to the floor. Keep your right leg straight.
3. Push off your left leg and return to the starting position.
4. Repeat this movement to your right side.
5. Alternate sides for the specified number of reps.

5. Dumbbell swing

Target muscles: Gluteus maximus, hamstrings.

Steps:

1. Hold a single dumbbell in both hands and stand with your feet shoulder-width apart. Brace your core, pull your shoulders back and down, and bend your knees slightly.
2. Hinge forward from your hips and lower the weight down between your knees. Do not round your lower back.
3. Drive your hips forward and use this momentum to swing the weight forward and up to shoulder height.
4. Lower the weight and repeat.

6. Seated dumbbell calf raise

Target muscles: Calves

Steps:

1. Sit on an exercise bench or sturdy chair, so your knees are bent to 90 degrees and your shins are vertical. Rest the balls of your feet on a low step, e.g., a thick book, wooden block, or weight plates.
2. Rest and hold a dumbbell on each knee.
3. Extend your ankles and rise up onto your tiptoes.
4. Lower your heels down, get a stretch in your calves, and repeat.

Gym Leg Workout for Women

Access to a well-equipped gym means you’ve got everything you need to easily target your leg muscles. However, don’t get distracted and try to do every exercise you see. Instead, pick the best movements for each lower body muscle group. Remember – quality is always better than quantity!

#	Exercise	Sets	Reps	Recovery
1	Smith machine donkey kick	2-4	12-20 per leg	60-90 seconds
2	Leg press	2-4	12-20	60-90 seconds
3	Cable hip abduction	2-4	12-20 per leg	60-90 seconds
4	Cable hip adduction	2-4	12-20 per leg	60-90 seconds
5	Barbell hip thrust	2-4	12-20	60-90 seconds
6	Tiptoe farmer’s walk	2-4	40-60 seconds	60-90 seconds

1. Smith machine donkey kick

Target muscles: Gluteus maximus, hamstrings.

1. Set the bar on a Smith machine to around waist height.
2. Kneel on the floor beneath the bar and place the sole of one foot against it.
3. Extend your hip and drive the bar upward, taking care not to hyperextend your lower back.
4. Lower the bar and repeat.
5. Do the same number of reps on both sides.

2. Leg press

Target muscles: Quadriceps, gluteus maximus, hamstrings.

1. Sit on the leg press machine and place your feet on the footplate so they’re roughly shoulder-width apart. Release the weight catchers.
2. Bend your legs and lower the weight down until your knees are bent to at least 90 degrees. Do not round your lower back.
3. Extend your legs and repeat.
4. Reengage the weight catchers and then rest.

3. Cable hip abduction

Target muscles: Hip abductors.  

1. Put an ankle strap around your lower leg and then attach it to a low pulley machine.
2. Stand sideways onto the machine, your working leg furthest from the weight stack. Hold the machine for balance.
3. Keeping your leg straight, raise your foot out and away from the midline of your body.
4. Lower your leg and repeat.
5. Do the same number of reps on both legs.

4. Cable hip adduction

Target muscles: Hip adductors.

1. Put an ankle cuff around your lower leg and then attach it to a low pulley machine.
2. Stand sideways onto the machine, your working leg closest to the weight stack. Hold the machine for balance.
3. Keeping your leg straight, cross your foot in front of you.
4. Return to the starting position and repeat.
5. Do the same number of reps on both legs.

5. Barbell hip thrust

Target muscles: Gluteus maximus, hamstrings.

1. Sit on the floor with your upper back resting against a sturdy bench. Rest a barbell across your hips. Bend your legs and put your feet flat on the floor.
2. Drive your feet into the floor and lift your hips to form a straight line with your knees and shoulders.
3. Lower your butt back to the floor, and then repeat.

6. Tiptoe farmer’s walk

Target muscles: Calves.

1. Stand with a dumbbell in each hand and your feet together. Brace your core and pull your shoulders down and back.
2. Rise up onto your tiptoes and then start walking around your training area.
3. Continue for the designated distance or until you are unable to keep your heels off the floor.

Leg Day for Women – FAQs

Do you have a question about these workouts or leg training for women in general? No problem, because we’ve got the answers!

1. How often should I train my legs?

It’s generally accepted that it takes 48-72 hours for a muscle to recover from training. This means you can work your legs every 2-3 days or 2-3 times per week. More workouts could lead to overtraining, while just one workout per week may not produce the results you want.

So, hit your legs 2-3 times per week, e.g., Monday and Thursday or Monday, Wednesday, and Friday. This will create a good balance between work and rest.

2. Can I change the exercises in these workouts?

While you are free to make changes to these programs, avoid using exercises that are too different. For example, while doing machine leg curls instead of dumbbell leg curls is fine, doing leg extensions instead of leg curls is not, as the replacement movement uses an entirely different muscle group.

So, make changes if you wish, but make sure you switch “like for like” and don’t use completely different movements. However, avoid changing the exercise order, as doing so can unbalance your entire workout. 

3. Do I have to stick to the 12-20 rep range?

Unless you are training for pure strength, it really doesn’t matter all that much how many reps you do per set. Studies suggest that you can perform 5 to 35 reps per set and still make progress (1). Almost any rep count will work if you take your set close to momentary muscular failure.

However, if you want to build strength, you need to use heavy weights and do lower reps, typically 1-5. However, this is a very specialist type of training and not something many women (or men) need to do.

So, if you want to do eight, ten, twenty, or thirty reps per set, you are free to do so.

4. How do I make my thighs thinner?

Reducing the circumference of your thighs is usually more about your diet than your workout program. Invariably, big thighs are the result of excess fat storage rather than muscle mass. So if your thighs are bigger than you want and you’re not a weightlifter or bodybuilder, you probably need to adjust your diet and shed the excess fat.

However, it’s worth noting that no amount of dieting guarantees you’ll develop a “thigh gap” or achieve any other Instagram body standard, as your shape is primarily determined by your genetics.

So, don’t compare how you look to anyone else; just be the best you can be.

5. What is the best diet to use with these workouts?

Healthy eating and regular exercise go hand in hand – or they should! Eating right will make your workouts more productive, while an unhealthy diet could undermine your progress. However, there is no single perfect diet that’s right for everyone, and what you eat will depend on your fitness goals, likes and dislikes, cooking skills, and grocery budget.

So, rather than follow a cookie-cutter diet, why not take a shot at creating your own healthy eating plan? It’s actually easier than you think!

Check out this guide to overhauling your diet in six weeks. It could be the last diet you ever need.

Closing Thoughts

Friends don’t let friends skip leg day, or so the popular meme goes. That’s true for men AND women. Leg workouts offer a lot of benefits, including increased functional strength, better endurance, greater bone density, and enhanced fat burning.

In fact, leg training is so good for you it’s hard to think of many reasons not to do it.

Sure, leg training is demanding and can leave you tired and sore. But you’ll soon learn to love it when you see and feel how good it is for you.

So, give one of these leg day workouts for women a try. You’ll soon be on the way to leaner, shapelier, stronger legs.  

References:

1 – Lasevicius T, Ugrinowitsch C, Schoenfeld BJ, Roschel H, Tavares LD, De Souza EO, Laurentino G, Tricoli V. Effects of different intensities of resistance training with equated volume load on muscle strength and hypertrophy. Eur J Sport Sci. 2018 Jul;18(6):772-780. doi: 10.1080/17461391.2018.1450898. Epub 2018 Mar 22. PMID: 29564973. https://pubmed.ncbi.nlm.nih.gov/29564973/