10 Best Leg Exercises for Women
1. Lunge
Lunge is one of the best moves you can do to work the leg muscles. It trains your glutes, thighs, and hamstrings. When you lunge, you’ll not only strengthen and tone your legs, but you’ll also improve your balance and gain core strength. I explained here more in depth. Plus you can add weights to make the move more challenging overtime.
1. To start, stand up straight with your feet hip-width apart. Place your hands on your hips, pull your shoulders back, and look straight ahead.
2. Take a controlled step forward with your right leg. Keeping your torso straight and your weight in your heels. Lower your body until both your front and back legs form a 90-degree angle and your knees are directly over your ankles. Pause, then bring your right leg backward to return to start. Repeat on the other leg.
2. Side Lunge
If you're anything like most women, the inner thighs are your trouble spots. So are mine. That's exactly why any moves that can target them specifically, I'm up for. This side lunge does just that - toning and strengthening the hard to reach inner thigh muscles. And these muscles are also critical in hip stability and fending off running injuries.
1. To start, stand tall with your feet together. Place your hands on your hips or grab some weights and hold them by your sides. Take a nice big and controlled step to the left with your left leg. Make sure to land flat on your foot.
2. Keeping your chest up and the weight in your heels, push your hips back, bend your right knee and lower your body until your right leg is almost parallel to the floor, and your right knee is directly over your ankle. Your left leg should stay straight throughout the entire movement. Pause, then bring your right leg back to start. Step sideways with your right leg and repeat.
3. Dumbbell Romanian Deadlift
This move targets the muscles of your hamstrings, glutes and lower back. It's the perfect exercise to get rid of cellulite in the back of your legs, and give your backside the toned, smooth look.
1. Grab a pair of dumbbells with an overhand grip and hold them at the arm's length in front of your thighs. Stand with your feet hip-width apart and your knees slightly bent.
2. Without changing the bend in your knees, bend at your hips and lower your torso until it's almost parallel to the floor. Pause, then raise your torso back to the starting position. Repeat 10-12 times for 3 sets.
4. Hip Bridge
This backside move works the hamstrings and targets the glutes. With no equipment involved, it's one exercise that's easy to do in your living room or even in the hotel room.
1. Lie flat on your back, and place your hands on the floor for balance as you bend one leg and lift the other leg off the ground.
2. Pressing your heel into the floor, lift your pelvis up, keeping your body in a stiff bridge position. Slowly lower your body to the floor. Complete 15 reps on each side for 3 sets.