Top 10 Leg Workouts to Get Toned and Lean Legs

If you are like many women, you would like to change how your legs look. And while you might have wondered what to do to sculpt your dream legs, you probably haven’t come across a working solution. But this can change if you can commit to following a leg workout for women that targets the different parts of your legs. Start by setting aside the time for regular exercises and stick to it. Soon, your legs will be well toned, strong and lean.

Leg Workouts for Women

1. Split Squat

 

For the butt and the quads:

  • Start by standing in front of a chair set against a wall. Take one step from the chair so that you are 2 to 3 feet away. With both hands on your hips, lift your left leg backward and place its foot on the seat.
  • Do a squat so that your right knee joint is bent to 90 degrees. You can challenge yourself by following the full squat with a half squat so that your knee joint is bent to 45 degrees.
  • Repeat for 15-20 times; then switch to the other leg. Do two to three sets of this leg workout for women.

2. Pistol Squat

For the butt and the quads:

  • Standing with your feet about hip-width apart, elbows bent and fists on your chest, lift the right foot forward, and a few inches off the floor.
  • Do a squat such that your left knee joint is at 90 degrees. At the same time, lift your right leg in front of you so that it is at hip level. If you find this too hard, keep your right foot just off the ground.
  • Repeat for 15-20 times before switching to the other side. Do two or three sets.

3. Goblet Squat

For inner thighs, quads, hamstrings, and the butt:

  • Start in a standing position, with your feet a little further than shoulder-width apart, and toes facing a little outward. Hold a single dumbbell in both your hands like a goblet, inches away from your chest so that elbows are bent outwards.
  • Do a squat so that your knees bend to 90 degrees. To challenge yourself a bit more, jump up a bit as you get back up from the squat, all the while, holding the dumbbell in place. Make sure your landing is fairly soft.
  • Repeat this leg workout for up to 20 times and do two or three sets.

4.  Three-Way Lunge

For inner thighs, quads, hamstrings, and the butt:

  • With your feet hip-width apart and hands clasped at chest level, lunge with your left leg, knee joints bent to 90 degrees. Resume starting position.
  • Lunge with your left leg outwards to the left while toes face forward, and left knee joint bent to 90 degrees. Resume starting position.
  • To complete one rep, lunge backwards with your left leg.
  • Repeat the sequence with your right leg.
  • Repeat the sequence for two or three sets of 15-20 alternating reps.

5. Good Morning

For hamstrings, abs, and butt:

  • With your feet shoulder-width apart, and a dumbbell in each hand, bend your elbows to bring the weight under the chin.
  • While keeping your legs straight, and arms in the same position, start pushing your butt backwards so that you bend at the hips until your straight back is parallel to the floor.
  • Resume starting position and repeat for two to three sets of 15-20 reps.

6. Single-Leg Dead Lift

This leg workout for women targeting hamstrings and the butt:

  • Start in a standing position, feet hip-width apart, a dumbbell in either hand, with palms against the front of your thighs.
  • Bend forward at your hips. At the same time, lift and extend your left leg backwards so that the body and the left leg are parallel to the floor while arms hang downward.
  • Resume starting position. Repeat with the other side to complete a rep.
  • Do 15-20 reps to complete a set. Do two or three sets.

7. Hamstring Curl

For hamstrings and the butt:

  • Lie down on your back, legs straight, heels on a folded towel and arms stretched on the sides.
  • Bring your heels towards the butt while lifting your hips off floor so that the knees bend to 90 degrees. The body should form a straight line between the shoulders and the knees.
  • Hold the pose for a few seconds before resuming starting position.
  • Repeat for 15-20 reps to complete a set and do two to three sets.

8. Calf Raise Three Ways

Leg workout for women targeting the calves:

  • Start with balls of your feet on the bottom step of a stairway, heels hanging off the edge of the stair and both hands on the hips.
  • Turning the toes inwards, lift the heels as high as possible and then lower the heels to slightly below level of the stair.
  • Repeat for 15-20 reps.
  • From the starting position, turn the front of your feet outwards to 45 degrees and repeat above exercise for 15 to 20 reps.
  • Resuming the starting position, bend your right leg backwards so that you are only standing on your left leg. Do 15-20 lifts.
  • Switch to the other leg and repeat.
  • Repeat the series for two to three 3 sets.

9. Inner Thigh Leg Lifts

  • Start by lying on your right side, the right elbow underneath the right shoulder, right forearm perpendicular to the body, and the left fingertips in front for extra support.
  • Bend the left leg, placing the sole of its foot on the ground close to the butt. The knee should face upwards.
  • Extend the right leg straight out, and flex its foot, while turning the toes towards the ground.
  • While maintaining the tightness of your core, engage your inner thighs and raise the extended leg one foot above ground.
  • Now, lower the leg slowly, but don’t let it touch the ground to complete one rep.
  • Repeat for 10 reps; then switch to the other side.

10. Outer Thigh Leg Lifts

  • Start by lying on your right side, the right elbow underneath the right shoulder, right forearm perpendicular to the body, and the left fingertips in front to for extra support.
  • Bend your right leg and slide your knee a little bit forward so that the right heel is close to your butt.
  • Extend the left leg straight out, and flex its foot, while turning the toes towards the ground.
  • Maintain the tightness of your core and engage your butt and outer thighs while raising the extended leg one foot above ground.
  • Now, lower the leg slowly, but don’t let it touch the ground to complete one rep.
  • Repeat this leg workout for women for 10 reps; then switch to the other side.
 
 
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