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Women's Legs Workout
Here is a basic legs workout for women wishing to tone up their butt, hamstrings and thighs.
Legs
I have had so many requests for workouts that shape and tone the lower body. It seems that many women are not satisfied with their legs and butt and are looking for new ways to target those muscles.
This workout is a basic workout that deals with getting ones conditioning up and adding a little bit of strength before moving on to more advanced workouts.
Women’s Legs and Butt Exercises
In some past posts I dealt with some of the better exercises for the legs and butt.
However, here we will create a full workout instead of learning about individual exercises. The exercises are pretty tough but keep in mind this workout is for a beginner.
Legs Workout Tips
When working out the legs there are some things that should be remembered.
- Warm up well with some light weights, cardio and stretches.
- Do not train the legs if you have bad knees or a injury.
- Do not bend your legs below parallel unless you are sure your kness can handle it.
- Keep the movements slow and controlled unless specified otherwise.
- Remember to keep adding resistance each workout.
Women’s Legs Workout
This workout should be performed on its own day. If you are having trouble with one particular muscle group like the butt or the hamstrings give special attention to that muscle by placing the exercises that target it the most at the start of your workout.
- Weighted Squats - 4 sets of 10-15 reps
- Weighted Lunges - 3 sets of 10 reps
- Weighted Calf Raises - 3 sets of 10-15 reps
- Step Ups - 3 sets to failure
- Jumping Squats - 2 sets to failure
This workout is very similar to what I use at the moment. It hits all of the areas of the legs really well and builds strength quickly. Remember to keep the movements slow except for in the jumping squats where explosiveness is allowed!
Make sure you stretch after and have a protein shake or a high protein meal as soon as you are finished. If anyone wants any tips or advice for any of the exercises post a comment and I’ll help right away.
Comments on this article:
| Anne said: | I dont have access to a gym. I only have free weights. I have been doing calf raises with little or no results. How can this change? Also what is the best way to build your lower calf (as against your upper calf)without machines, at home? |
| RT said: | Anne - Thanks for the comment. If you aren't getting results you almost always look to your technique for the problem. Have a read around the net on how to do the calf raise and see what you come up with. See if there is anything different. Another thing you can do is eat more protein straight after the workout and increase the weight you are using. Perhaps your calf muscles have adapted to the load you are giving them. Finally, remember to go really slow and concentrate on the calf muscles and the calf muscles only doing the work. As for targeting the upper and lowe parts that is really up to your genetics. Whether your calfs form big muscles at the top or bottom is really up to your genes. However, try tensing your calfs at your computer now and if you feel a position that hits the top more than the bottom try just jusing that part of the motion for your weights. I doubt this will work though. RT |
| diana said: | i have one really bad knee, are there any good workouts that dont involve squats or lunges? Or am I out of luck? |
| Neveah said: | I have a very slim figure. But i have, as my boyfriend calls them, jelly legs. I want to tone my legs but i don't want to lose my butt because to be honest, i don't have much to begin with. What would you recommend? |
