This post discusses 5 of the best leg exercises for women
I looovvve leg day. There’s just nothing like it. It’s a whole series of exercises dedicated to sculpting your legs. Enough said.
But while the aesthetic benefits alone are certainly a motivating factor, working out your legs serves an even greater purpose, especially for women.
Crafting stronger lower body muscles can prevent injuries, promote better posture, and improve coordination.
That’s why in this post, we’re going over 5 of the best leg exercises for women!
Benefits of Leg Exercise for Women
When you work out your legs, you’re essentially building strength in the quads, hamstrings, calves, and glutes.
These muscles are among the largest in the body and exercising them can come with a range of benefits.
This includes boosting metabolism, supporting weight management, and burning more calories.
Your lower half is primarily responsible for daily functional activities such as walking, squatting, climbing, and lifting.
Performing leg exercises can enhance your ability to complete these tasks while reducing various types of injuries.
Plus, when you add weight to the equation it increases your bone density, placing you at a decreased risk of osteoporosis.
This is great news for women since they’re far more susceptible to bone-related issues than men.
Finally, leg exercises can assist with balance and positively affect your ability to regulate hormones like estrogen.
What Exercises Should You Include in Your Leg Day
Anytime you work out an area of the body, you should always exercise all the major muscle groups.
So if you split your lower self in half, you’ll need to incorporate exercises for the front and back of the body.
The front or anterior chain muscles include quads, adductors, hip stabilizers, and front-facing calves.
The rear or posterior chain consists of the hamstrings, glutes, adductors, additional hip stabilizers, and the back side of the calves.
Once you’ve chosen your exercises (usually about 4 or 8), you can perform 3 to 4 sets of 10 to 15 reps.
That is, you will choose one exercise like a glute bridge, perform the movement 10 to 15 times, and then move on to the next exercise.
When you finish all 4 to 8 exercises, that’s one set.
Then go back and do 2 or 3 more rounds.
Also, instead of reps, you could try for time. Shoot anywhere from 30 to 60 seconds per exercise and then rest for 15 to 60 seconds between exercises.
You could also do the exercises straight through and rest for 1 to 2 minutes between rounds.
To progress these exercises and avoid plateaus, switch up the reps or sets, reduce rest periods, or even add extra resistance every few weeks.
Best Leg Exercises for Women
All the exercises below can be used together to create a balanced fitness routine because they target a variety of different muscle groups.
Squats
Squats are a great exercise for working your hamstrings, glutes, and lower body. So you’re already hitting a variety of muscle groups just with this one movement.
As weight-bearing or resistance exercises, squats will promote strength, muscle growth, and mobility.
They also help engage your core muscles, improving stability and balance.
This makes it easier to perform daily movements like sitting and standing as we get older.
P.S.- The squat is one of the most recommended leg exercises for women over 50.
How to Perform a Squat
Here’s a step-by-step guide on how to do a basic squat:
Step 1:
Reach your arms out in front of you for balance and stand shoulder-width apart. Keep your feet facing straight ahead or slightly turned out.
Step 2:
Keep your body (including the core) tight and back in a neutral position. Then exhale as you hinge your hips back as though you’re about to sit in a chair.
Step 3:
Bend your knees and lower your body until your hips are lower than your knees or until your legs form a 90-degree angle.
Step 4:
Keep core tight and knees in line with feet.
Step 5:
Breathe in as you push through the heels to stand and squeeze your glute muscles at the top.
Romanian Deadlifts
Romanian deadlifts (RDL) are another exceptional exercise for women.
Primarily targeting the hamstrings and glutes, RDLs tone and shape your muscles while minimizing stress on the lower back.
So, it’s definitely good for those who want to build their posterior chain but worry about straining their lumbar spine.
RDL may also encourage hip mobility, improve posture, and tighten the core while promoting functionality and stability in your daily movements.
How to Perform an RDL
Romanian Deadlifts can be performed in several different ways but in this post, we’ll just discuss how to do them with dumbbells.
So, here’s a step-by-step guide on how to do a Romanian deadlift:
Step 1:
Stand with feet shoulder-width apart and hold weights at your thighs in an overhand grip position (palm facing body). You can use your choice of weight, though, preferably lighter for beginners ( 3 to 5 lbs).
Step 2:
Begin standing and activate your core.
Step 3:
With a slight bend in the knees, hinge your hips back and maintain a straight back. Make sure to tuck your chin so it stays in line with your spine.
Step 4:
Lower dumbbells along the front of your legs, stopping around mid-shin and keep the weights close to the body.
Step 5:
Push your hip forward to stand and squeeze your glutes together.
Reverse Lunges
Reverse lunges are an excellent exercise for women as well. They mainly work the quads, hamstrings, and glutes.
The reverse lunge is unique because the movement involves stepping backward on one foot allowing you to cultivate leg strength individually.
This exercise is also good for injury prevention since it enhances balance and stability. Plus, reverse lunges force you to activate your core muscles, promoting abdominal strength.
But there’s more to the exercise as it can further be used to build a better posture and support flexibility.
How to Perform a Reverse Lunge
Here’s a step-by-step guide on how to do a reverse lunge:
Step 1:
Stand with feet together or hip-width apart if you prefer.
Step 2:
Step back with one foot as you lower the body into a lunge position.
Step 3:
Drop your hips until both knees are bent at around 90 degrees.
Step 4:
Make sure your front knee is behind the toes, and the rear knee hovers just above or slightly kisses the ground.
Step 5:
Push off the back foot to return to your starting position
Calf Raises
Calf raises are incredibly simple yet extremely effective at toning muscle, mainly the gastrocnemius (the visible part of your calves) and soleus (a muscle below your calves).
Strengthening your calf muscles is important for activities that involve stability and mobility. Think walking, running, or just standing around.
When this area of your legs is strong, you can reduce injury, sustain balance, and improve your athletic performance if you’re training to be an athlete.
How to Perform Calf Raises
Here’s a step-by-step guide on how to perform calf raises:
Step 1:
Stand with feet hip-width apart, flat on the ground.
Step 2:
Lift your heels as high as you can manage off the floor.
Step 3:
Squeeze your calves at the top of the movement.
Step 4:
Hold for a moment and keep your balance.
Step 5:
With control, lower your heels back down and repeat.
Hamstring Curls
Hamstring curls are another effective exercise for developing hamstring muscles which are located on the back of your thighs.
This exercise involves extending the knees out and curling them back toward the body to isolate and build strength in the hamstring, hints the name.
Hamstrings help stabilize the hips and keep your spine in alignment.
Since the muscles are so interconnected with the rest of the lower body, they are what allow your knees, legs, back, and hips to move effortlessly.
This is another crucial area to strengthen if training to be an athlete because it helps improve overall athletic performance.
How to Perform Hamstring Curls
Here’s a step-by-step guide on how to do hamstring curls:
Step 1:
Lie on your flat on your stomach and place a dumbbell between your feet.
Step 2:
Fold your arms or hands in front of you and rest your forehead down to make the exercise more comfortable.
Step 3:
Engage the core and press your hips into the ground. Lift your legs, bending at the knees to curl the weight towards your glutes.
Step 4:
Squeeze your hamstrings at the top of the movement, ensuring your hips stay on the mat.
Step 5:
Slowly lower your legs back to the starting position, maintaining control throughout the descent.
Use a weight that is appropriate for your fitness level. Anywhere from 3 to 8 Ibs is great for beginners.
Remember to focus on the contraction of your hamstrings during the curl.
Also, keep a neutral spine throughout the exercise to protect your lower back. So, head down.
Leg Exercise Routine for Beginners
Here’s a quick leg exercise routine for beginners:
Exercise for Gorgeous, Strong Legs
That was 5 of the best leg exercises for women.
Each one of them was chosen because of the enormous health benefits they provide while helping to create strong, aesthetically pleasing legs.
If you have any questions or messages, don’t hesitate to comment below or visit the contact page.
Now, go build the legs of your dreams!
P.S.- IF YOU ENJOYED THIS POST, CONSIDER CHECKING OUT SOME OF THE OTHERS ON THE BLOG: HOW TO GET A FLATTER TUMMY IN 30 DAYS!
A well-rounded fitness routine, encompassing various exercises, should be pursued, and individuals should consult with healthcare or fitness professionals before initiating a new exercise program, especially if they have pre-existing health concerns.
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