Ladies! If you are a dancer, traveler, climber, cyclist, bodybuilder, or want to learn self-defense, you must work with the strength of your legs. Here, we bring 8 Leg Strengthening Exercises For Women.
Strong legs look super flattering in any outfit you wear. But that is not the only point. Sculpted, powerful and toned legs say a lot about self-love and the care you have with your body. And you must!
Do these exercises at home or in the gym for 20 minutes a day. Within two weeks, you will see amazing results. Let’s start!
12 best leg strengthening exercises for women
Before starting with the leg exercises for women at home, you should warm-up. Here is a 10-minute warm-up routine to guide you.
Leg Strengthening Exercises
To warm
- Neck tilts: 1 set of 10 repetitions
- Neck circles: 1 set of 10 repetitions
- Shoulder circles: 1 set of 10 repetitions
- Elbow circles: 1 set of 10 repetitions
- Arm circles: 1 set of 10 repetitions
- Wrist circles: 1 set of 10 repetitions
- Waist Circles: 1 set of 10 repetitions
- On spot jogging – 2 minutes
- Standing toe touch – 1 set of 10 reps
- Lateral lungs: 1 set of 10 repetitions
- Calf raises: 2 sets of 20 repetitions
- Ankle circles: 1 set of 10 repetitions
Now, you can start with leg strengthening exercises. This is what you should do.
#1. Dumbbell Squats
Objective: buttocks, quadriceps, hamstrings and lower back
how to do dumbbell squats correctly
- Hold a 10-pound weight in each hand, stand with your feet shoulder-width apart, chest out, turn your shoulders back and wrap the core.
- Bend your elbows and place the weights on your shoulders, with the weight heads facing forward. This is the initial position.
- Push the buttocks out, bend your knees and lower your body to sit. Do not let your knees go beyond your fingers.
- Hold this pose for a moment and then return to the starting position.
Sets and rep: 2 sets of 15 repetitions
#2. Goblet Squats
Objective: Glutes, quads, hamstrings and lower back
how to do goblet squats
- Hold a 12-pound kettlebell with both hands.
- Stand with your feet shoulder-width apart, shoulders back, chest out, look forward and activate the core.
- Push the buttocks out, bend your knees and lower your body to sit. Do not let your knees go beyond your fingers.
- Hold this pose for a moment and then return to the starting position.
Sets and rep: 2 sets of 15 repetitions
#3. Curtsy Lunge
Objective: quads, hamstrings, buttocks and hip adductors
proper way to do a curtsy lunge
- Stand with your feet together. Place your hands on your hips, turn your shoulders back and keep the core involved. This is the initial position.
- Lift the right leg off the floor and place it diagonally on the back, more towards the left leg. Enter a lunge/bow position.
- Return the right leg to the starting position.
- Do the same with your left leg. This completes a repetition.
Sets and rep: 2 sets of 10 repetitions
#4. Wide Stance Barbell Squat
Objective: hips, hamstrings, buttocks, adductors and hip flexors
how to do Wide Stance Barbell Squat
- Hold a bar (with or without weights), place it on your head and place it gently against the back of your shoulders.
- Stand with feet wider than shoulder-width, with the core hooked, shoulders back and chest out. This is the initial position.
- Crouch down and return to the starting position.
Sets and rep: 3 sets of 8 repetitions
#5. Leg Press
Objective: buttocks, hamstrings, quadriceps, hip flexors, and calves
how to do leg press properly:
- Adjust the weight in the leg press.
- Sit on the leg press and rest your feet on the leg rest. This is the initial position.
- Push the leg rest so that your legs are fully extended.
- Slowly bend your knees and return to the starting position.
Sets and rep: 2 sets of 15 repetitions
#6. Lying Leg Curls
Objective: hamstrings, calves, quads, and buttocks.
how to properly do lying leg curls
- Lie on your chest in the leg flexion machine. Attach the legs to the cylindrical roller padded next to the legs.
- Hold the side handle for support. This is the initial position.
- Bend your knees and lift your legs.
- Lower them slowly. This completes a repetition.
Sets and rep: 3 sets of 12 repetitions
#7. Side-Lying Leg Raises
Objective: adductors, hip flexors, and buttocks.
how to do side-lying leg raises:
- Lie on your right side on a mat.
- Support the upper part of the body by flexing the arm and placing the right palm on the head, next to the right ear.
- Place your left palm in front of you on the mat. Place your left leg on top of your right leg. This is the initial position.
- Lift your left leg at a 60-degree angle.
- Bring it back.
- Do this 9 more times.
- Lie on your left side and lift your right leg 10 times.
- This completes a set.
Sets and rep: 3 sets of 10 repetitions
#8. Sled Push
Objective: quadrilaterals, hamstrings, calves, and buttocks.
how to properly do sled push:
- Fold and hold the two vertical bars of the sled equipment. Make sure your hands are fully extended, stay in a bewildering position. This is the initial position.
- Use the force of your lower body to push the sled.
Sets and rep: 3 sets of 15 steps to push the sled
There it is: 8 exercises to strengthen and condition the legs for any sport, activity, and clothing! Continue, do these exercises and get killer legs that everyone would envy.
