Leg Day Workout women

 This leg workout is for women — or anyone who has it all, and you can do it at home. Hit your quads, glutes, hamstrings, calves, and glutes with these leg workout moves.

Complete leg workout at home for women

Best leg workout for women

If you think leg workouts for women that include strength moves will make you look bigger, you don't know the squat (pun intended), says Ph.D., author of Strong & Sculpted. says physicist Brad Schoenfeld, C.S.C.S.

"Not only have EMG studies shown that basic things like squats, lunges, and calf raises work the leg muscles best, but women don't tend to build large muscles due to their lack of testosterone. are," says Schoenfeld, who created this workout for the legs. Women with this science in mind. But the real magic is in the mix. "This exercise is more than the sum of its parts because each movement is hitting different fibers in the legs that you might be overlooking," says Schoenfeld.

How it works: Do two to three sets of this leg workout for women three times a week on non-consecutive days, resting about 30 seconds between sets.

You'll need a chair or bench, a 5-pound dumbbell, and a towel.

The split squat

Best leg workout for women

Targets: Butt and quads

A. Stand with back to chair (about 2 feet apart), hands on hips or clasped in front of the chest, and right leg back to place the top of the foot on chair seat or bench. turn to

B. Squat, bending the right leg 90 degrees with the knee over the ankle. Press through the middle of the foot to stand up.

Make this move harder: After each full squat, do a half squat with just a 45-degree bend. (Or then amp up these leg workouts for women by tackling this 30-day squat challenge.)

Do 15 to 20 repetitions per leg. Switch sides; repeat

Pistol squat

Woman in workout clothes showing how to do pistol squat glute exercise.

Targets: Butt and quads

A. Stand with feet hip-width apart, hands in front of the chest. Lift the left foot a few inches off the floor, with the foot bent.

B. Squat, bending left knee 90 degrees, holding the left leg in front of the body at hip level.

Simplify this move: Let your right heel close to the floor or hold on to a chair or wall for support. (Put on this intense workout playlist to power you through these leg workout moves for women.)

Do 5 to 10 repetitions. Switch sides; repeat

Goblet squat

Best leg workout for women

Targets: Butt, quads, inner thighs, and hamstrings

A. Stand with feet wider than shoulder-width apart, toes out, and hold the handle of a single dumbbell vertically in front of the chest with both hands (like a goblet), and elbows bent to the sides.

B. Sit, knees bent 90 degrees. Press through the middle of the foot to stand up.

Make this move harder: Keeping the weight in place, lift up slightly as you come out of the squat, keeping your knees soft. (

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Do 15 to 20 repetitions.

Three Way Lounge

Best leg workout for women

Targets the butt, quads, inner thighs, and hamstrings.

A. Stand with feet hip-width apart, hands clasped in front of the chest. Step forward with left leg (knee bent 90 degrees — form check!) back to start.

B. Lunge Left leg out to the left, toes facing forward, and left knee bent 90 degrees. Go back to start.

C. Lunge backward with the left leg to complete 1 rep of this leg exercise for women.

Do 15 to 20 repetitions. Switch sides; repeat

Good morning

Best Leg Workout For Women Good Morning

Targets: abs, butt, and hamstrings

A. Stand with feet shoulder-width apart, holding the ends of a single dumbbell in each hand. Bend the elbows to the sides to bring the weight under the chin.

B. Keeping the legs straight and maintaining the arm position, press the butt back to engage the hips forward until the back is parallel to the floor.

C. Without rounding the back, squeeze the glutes to stand up.

Do 15 to 20 repetitions.

Single leg deadlift

Best leg workout for women

Targets: Butt and hamstrings

A. Stand with feet hip-width apart, holding a dumbbell in each hand, palms facing the front of the thighs.

B. Bend the hips forward to 90 degrees and raise the left leg behind the body so that the body is parallel to the floor from head to left heel, arms hanging down.

Do 15 to 20 repetitions. Switch sides; repeat

Calf rearing in three ways

Best leg exercises for calf lift for women

Targets: Calves

A. Stand with balls of feet on the bottom step of stairs, action, or bench, heels hanging over the edge, hands on hips.

B. Bend your toes inward. Lift the heels high, then lower them slightly below the level of the step. Do 15 to 20 repetitions.

C. Next, bend the fingers outward 45 degrees; repeat

D. Standing on left leg only, with toes forward, right leg bent behind body; Repeat the lifts. Do 15 to 20 repetitions. Switch legs; repeat

Do it from 2.3 sets of series.

Hamstring curls

Woman in workout clothes showing how to do hamstring slider curl glute exercise.

Targets: Butt and hamstrings

A. Lie face down on the floor, arms at your sides, legs extended with heels pressed into a folded towel on the floor.

B. Slowly pull the heels toward the butt while lifting the hips off the floor until the knees are bent 90 degrees and the body forms a straight line from shoulders to knees.

C. Slide the legs forward to return to start.