15 Best Legs Workout For Women: Complete Workout Guide

Working out your legs is very crucial. Not only to enhance the physical appearance but also to build strength in the hem to comfortably perform your routine activities. Legs workout for women is also important to get that bikini body shape with well toned butts and thigh muscles. Legs workout for women, explained in details in the post here with best exercise guide.

People think they already workout enough for their legs while performing their chores. However, your legs require a proper routine exercise to strengthen the lower half.

Running and biking are right for your legs, but they take a longer time to show results. If you want to see desired results both in your physical appearance and strength, these fitness legs workout will help you.

You don’t have to go to the gym or use heavy machinery to attain your fitness goals. The workout for women is simple, and most of them can be done using dumbbells and body weights. So if you really want that beach body figure, then start working on your lower body.

best 15 legs workout for women
best 15 legs workout for women

15 Legs Workout for Women

Here we have compiled 15 bodyweight legs workouts for women of all ages to strengthen and build a more robust lower half.

  1. Goblet Squat 

Goblet squat is an easy and effective legs workout. It is a lower-body exercise that involves workout of arms and legs both. They increase whole-body strength and build muscles. The glutens and quads are primarily benefited from the exercise.

goblet squats exercise
goblet squats exercise

How to do?

Stand with feet hip-width apart. Hold any weight in front of your chest. Point your elbows towards the floor. Now, push your hips back and bend your knees to lower into a squat. Hold for a few seconds. It is one set of the goblet squat.

The number of reps: You must do three to four sets of 10 to 12 reps for 30 seconds.

 

  1. Bulgarian split squat

This split squat is especially useful at toning legs and gives cardio burn. They strengthen the muscles of the legs. They also support the quads, hamstrings, glutes, and calves. Since the person works on one leg, it helps impart balance.

bulgarian split squats exercise
bulgarian split squats exercise

How to do?

Take a long step back with your right leg stretched through the right hip flexor. Elevate the top of your right foot on a staged area (table, chair, sofa) and keep your torso upright. Bend your right knee to lower your body and go straight down towards the ground. Come back to the top. This is one set. You can use dumbbells in your hands.

The number of reps: Repeat 7-8 times for 30 seconds.

 

  1. Banded lateral walk

As simple as this workout is, as promising results it gives. It is easy, and even a beginner can do it. Even if it looks strange, it is perfect for improving and strengthening the hip muscles, particularly the glute and knee joint stability.

banded lateral walk legs workout
banded lateral walk legs workout

How to do?

Place a resistance band a few inches above the ankles. Keep your feet hip-width apart and slightly bend your knees. Maintain a tight core, and take your left foot to the other side, followed by the right foot. This is one set.

The number of reps: 3-4 sets of 10-12 reps per side.

 

  1. Single leg deadlift

It is a great workout to resolve posture issues. As the exercise is concentrated on one leg, it helps maintain balance and strengthens muscles. If you use the right muscles, you’ll experience discomfort and burn in your foot and ankle.

single leg deadlift legs workout
single leg deadlift legs workout

How to do?

Keep your feet hip-distance apart. Rollback your shoulders and down. Keep them there and push your hips back and shift your weight to one leg. A minimal bend should be there in your knee and a maximal bend in the hip. Bring your chest parallel to the ground. Squeeze your glute and return to the original position. This is one rep.

The number of reps: Perform 3-4 sets of 10-12 reps.

 

  1. Stability ball bridge

This is a perfect workout to learn balance. It increases tension on the hamstrings and glute muscles, further enhancing strength in the inner thigh. Pelvic stability can also be attained by the regular practice of this workout exercise.

stability ball bridge workout
stability ball bridge workout

How to do?

Start with lying down on the back. Put arms on your sides and bend your legs at 90 degrees on the stability ball. Lift hips off the ground a few inches. Return to start. This is one rep.

The number of reps: Perform 10-12 reps of 3-4 sets.

 

  1. Squat with heel raise

This workout helps in improving the figure. Secondly, these squats are deeper and incur more strength. It also helps in relieving pain, if any, in the back. The flexibility and balance of a person are improved through this workout.

squats with heel raise workout
squats with heel raise workout

How to do?

Stand with heels wider than shoulder-width apart. Turn your toes slightly. Bend knees, reach hips back and lower down into a squat. Dropdown your arms between legs. Now stand up and circle out your arms to the side. Now, lift arms straight up and press up onto toes.

The number of reps: Do 3-4 sets of 10-12 reps.

 

  1. Sumo Squat

Sumo squats are an efficient way of strengthening calf muscles. They work on the glutes, quadriceps, hamstrings, calves, and hip flexors. The inner thighs are also supported through this workout.

sumo squats workout for women
sumo squats workout for women

How to do?

Stand with heels shoulder-width apart. Slightly open your toes. Hold a dumbbell in front of your hips. Now, bend your knees, try to reach hips back, and lower down into a squat position. Let your arms hang. Pause for 2-3 seconds in the bent position and get back straight.

The number of reps: Do seven to eight reps in total.

 

  1. Calf Raise

calf raise workout for women
calf raise workout for women

Exercise “Calf raise”, as the name suggests, improves your calf muscles. It also enhances ankle strength and muscle strength. Stability is attained through this exercise. Improvement in athletic performance and balance can be witnessed. 

How to do?

Take a pair of dumbbells. Stand with feet shoulder-width. Keep the rest of your body still and lift on the tip of your toes. Hold on the position for 30 seconds.

The number of reps: Do a total of seven to eight reps.

 

  1. Reverse Lunge

This exercise helps in sculpting inner thighs. Your core, glutes, and hamstrings are activated during this exercise. The stability of the front leg is increased, and balance is acquired. People with knee problems can benefit from this exercise.

reverse lunges workout
reverse lunges workout

How to do?

Hold dumbbells in either hand. Stand with feet-distance apart. Step your right leg behind and bend both knees until you form a 90-degree bend. Push your left foot to stand.

The number of reps: Do three to four sets of 10-12 reps.

 

  1. Duck Walks

    duck walk legs workout
    duck walk legs workout

The duck walks help improve glutes and hamstrings. It is a perfect workout to boost stamina and immunity. It keeps a person active throughout the day and reduces scar tissues. Flexibility is improved, and the movement of hips is improved.

How to do?

Firstly, stand with feet shoulder-width apart and cross hands in front of the chest. Slowly sit hips back and down into a half squat position. Keep your hips in that position. Now, lower the right knee to the ground, followed by the left knee.

The number of reps: Do a total of seven to eight reps.

 

  1. Fire Hydrants

This workout is perfect for increasing the health of the knees. It improves the way your hip moves—this exercise tones glute and cores. You can reduce back pain and maintain posture through this exercise.

fire hydrant legs workout
fire hydrant legs workout

How to do?

Start on the mat on all four braces on the ground and brace your core tight. Keep hips neutral and pull your belly button into your spine. While your knee is in a bent position, lift your knee to the other side of the body.

The number of reps: Do even number of repetitions on both sides.

 

  1. Hip Bridge

This exercise strengthens the ligaments of the hip muscles. The workout is perfect for hamstrings, lower abs, and glutes. If a person cannot do squats due to any underlying medical condition, this exercise gives an equivalent response.

bridge stretch yoga
bridge

How to do?

Firstly, lay on your back, bend knees, and feet flat on the floor with your arms next to your sides. With your glutes and core, lift your hips to create a bridge. Stay for some time and then get back to your starting position. You can add a dumbbell if you want.

The number of reps: Perform 8-9 times.

 

  1. Booty Kickback

This workout helps strengthen glutes. It is an excellent exercise for your overall lower body strength. Butt shape, size, and movement are tremendously improved. It also provides women the figure and the booty they have been looking for.

booty kickback legs workout
booty kickback legs workout

How to do?

To start with, kick your left foot at the right angle to the ceiling. Your leg stays bent and keeps your foot flexed. Draw your lower abs to the belly.

The number of reps: Repeat 10 times with each leg.

 

  1. 4-Way Lunges

It works out all angles of legs and glutes. Buttocks are also strengthened with lunges. 4-way lunges work in all directions and help boost metabolism. It can help you lose weight faster than any other workout.

side lunges workout
side lunges workout

How to do?

Stand with feet hip-width apart. You can grab a ball or weight in both hands. Step one leg forward and lunge down so that your back knee is over the floor, and your front knee is over the toes. Return to the original position.

The number of reps: Repeat 3-4 sets and 11- 12 reps.

 

  1. Step-Up

    step up legs workout for women
    step up legs workout for women

Step-up is a perfect cardio exercise and warms up the body. It helps a person burn more calories. It strengthens the abs and arms and keeps the heart rate high. The leg-symmetry of a person is improved with regular practice.

How to do?

Keep a box or a step. Hold dumbbells in front of the chest. Place your left foot on the bench and right foot on the floor. Pushing through the left foot, lift your body until standing on the bench. Form a 90-degree angle with your knee.

The number of reps: Repeat for three to four sets of 10 to 12 reps on each side.

 

Conclusion

at home legs workout for women
at home legs workout for women

Working out of the legs is very important, especially for women. Legs workout also works as a bodyweight workout and can help you reduce extra fat. Legs contain some of the body’s largest muscles. Start your fitness goals with the exercise for legs and give your fitness a boost—training leg muscles along with the rest of your body.

 

Anchal Ahuja

I have 7 years of experience and an enthusiastic content writer always ready to give my best in my work, managing day to day SEM/SEO, writing and fully aware of social media.

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