Best Advanced Legs Workouts For Women

The Back Squat is a popular lower body exercise that builds strength and muscle, especially in the legs. It's an important move in powerlifting and overall fitness routines.

How to do it

1. Set the barbell just below shoulder height and grip it with hands outside shoulder-width.
2. Squeeze your shoulder blades and brace your core by tightening your stomach muscles.
3. Squat down slightly to place the barbell on your neck before standing up and stepping back into a shoulder-width stance.
4. Keep your heels flat and your chest up as you lower your body by bending at your hips.
5. Ensure your knees move outward slightly as you squat down, keeping your back straight.
6. Once your thighs are parallel to the floor, push back up to the starting position.

Burpees are a full-body exercise that combines squats, plank, and jumps. They help build strength and endurance and can be modified for different fitness levels.

How to do it

1. Stand with your feet shoulder-width apart and arms at your sides.
2. Squat down and place your hands on the ground outside your feet.
3. Jump your legs back into a plank position, keeping your body straight.
4. Do a push-up by lowering your chest and then pushing back up.
5. Jump your feet back towards your hands and stand up.
6. Jump off the ground, landing softly.

The deadlift is a powerlifting exercise that targets the muscles in your back and legs. It helps build overall strength and is commonly used in fitness routines.

How to do it

1. Stand straight with your feet shoulder-width apart and the barbell close to your lower legs.
2. Bend at your hips and knees to lower yourself towards the barbell, keeping your shins close.
3. Grip the barbell with both hands or one hand over and one hand under, while keeping your chest up.
4. Stand up straight by pushing through your hips and knees to lift the barbell along your body.
5. Lower the barbell back down in the same path you lifted it.

The Dumbbell Lunge is a way to make lunges more challenging by adding dumbbells. It mainly works your thigh muscles (quads) while also helping with balance and strength.

How to do it

1. Stand straight with your feet hip-width apart, holding dumbbells at your sides.
2. Shift your weight onto one leg and step forward with the other leg.
3. Land heel-first and keep your back heel lifted.
4. Lower your back knee towards the ground while keeping your front heel down.
5. Once your front thigh is parallel to the floor, push off your front foot to return to standing.

The Front Squat is a basic exercise that mainly works your quadriceps by holding a barbell in front of your body. This variation helps improve strength and stability, which can benefit various sports and daily activities.

How to do it

1. Set the barbell at shoulder height.
2. Rest the bar on your shoulders, either with arms crossed or in a front rack position.
3. Step back, placing your feet shoulder-width apart with toes slightly out.
4. Keep your weight balanced on your feet.
5. Push your hips back and bend your knees while keeping your back straight.
6. Lower your body until your spine is neutral and then rise back up to the starting position.

The Leg Press is a great exercise that works your thigh muscles, especially your quadriceps. It is done on a machine that supports your back, making it a stable and effective way to build leg strength.

How to do it

1. Sit on the leg press machine with your back against the pad.
2. Place your feet shoulder-width apart on the platform.
3. Spread the weight evenly on your feet and lift the platform to remove safety bars.
4. Hold the brace bars and tighten your core.
5. Lower the platform, pushing your knees over your toes while keeping your heels down.
6. Stop lowering when your lower back lifts off the pad, then push back to the starting position.

The Romanian Deadlift is a strength exercise that focuses on your glutes and hamstrings. It involves bending at the hips while keeping the knees slightly bent, helping you build strength for other hip hinge movements.

How to do it

1. Stand with a barbell an inch away from your shins and keep your core tight.
2. Hinge your hips back and grip the barbell with both hands.
3. Push through your heels and bring your hips forward to stand up straight, lifting the barbell to your thighs.
4. Keep your knees slightly bent as you lower the barbell by hinging your hips back until your back is flat.
5. Once your back can no longer stay flat, push through your heels to return to the starting position.

The Barbell Lunge is a strength exercise that adds weight to the standard lunge, mainly working your thigh muscles (quadriceps). Using a barbell helps you build strength and improves your posture during the exercise.

How to do it

1. Set the barbell at shoulder height and grip it outside shoulder-width.
2. Squat slightly to place the barbell on the back of your neck and step back with your feet hip-width apart.
3. Shift your weight to one leg and step forward with the other leg.
4. Heel of the stepping leg should touch the ground first, with the back heel lifted.
5. Keep your torso straight as you lower the back knee towards the ground, keeping the front heel down.
6. When your front thigh is parallel to the ground, push off the front foot to return to the starting position.

The Barbell Step Up is a great exercise for building strength in your thighs, glutes, and hamstrings while improving balance. By using a barbell, you add extra resistance, which helps build muscle endurance in your lower body.

How to do it

1. Set the barbell just below your shoulders and stand with your back facing it.
2. Bend your knees slightly to get under the barbell and lift it onto your neck.
3. Step forward 3-6 inches in front of a plyo box.
4. Put your weight on your left leg, then lift your right foot onto the box.
5. Shift your weight onto your right leg, bringing your left foot next to it on the box.
6. To return, step back down with your left foot first, then your right.

The Bulgarian Split Squat is a lower-body exercise that targets your quadriceps and helps build strength, power, and stability. By placing your back leg on a bench, it challenges your balance and enhances the workout.

How to do it

1. Stand with your right foot in front and your left foot elevated on a bench behind you.
2. Keep your torso upright and lower your back knee towards the ground.
3. Once your knee is just above the floor, push through your front heel to return to the starting position.
4. Switch legs and repeat the exercise.

The Dumbbell Squat is a modified version of the standard squat that uses dumbbells instead of a barbell. This exercise mainly works your thigh muscles and offers more freedom of movement, making it easier for those with mobility issues. It also helps improve squat stability and build strength for advanced exercises.

How to do it

1. Stand with your feet a little wider than shoulder-width and point your toes slightly out.
2. Hold a dumbbell in each hand at shoulder height, palms facing inward and elbows pointing forward.
3. Keep your weight on your feet as you slowly bend your knees and push your hips back.
4. Ensure your knees follow the direction of your toes as you lower yourself, keeping your core tight and back straight.
5. Go down as low as you can while keeping your back neutral, then push back up to the starting position.

The Dumbbell Squat to Shoulder Press combines a squat and a shoulder press to strengthen your legs and shoulders. It helps build functional strength and is a good foundational exercise for more advanced movements.

How to do it

1. Stand with feet shoulder-width apart.
2. Hold a dumbbell in each hand at shoulder height with palms facing inward.
3. Keep your weight balanced on your feet.
4. Lower your hips back into a squat, keeping your knees aligned with your toes.
5. Maintain a neutral spine; go as low as comfortable without losing form.
6. Stand back up while pressing the dumbbells overhead until your arms are aligned with your ears.
7. Lower the dumbbells back to the starting position.

The Glute Ham Raise is a workout that strengthens your glutes and hamstrings. Using a Glute Ham Developer machine, you can perform this exercise safely and effectively, focusing on building muscle in your lower body.

How to do it

1. Lie on the Glute Ham Developer with your hips over the pads and feet secured under the foot pads.
2. Cross your arms over your chest and tighten your core to keep your back straight.
3. Lift your upper body by extending your hips until your body forms a straight line from heels to shoulders.
4. Breathe out and lower yourself back to the starting position.

The Good Morning exercise focuses on strengthening the muscles in your back and hamstrings. If you're new to this movement, it's safer to start with dumbbells rather than a barbell.

How to do it

1. Set the barbell below shoulder height and grip it wider than shoulder-width.
2. Pull your shoulder blades together and tighten your core muscles.
3. Squat slightly to place the barbell on your upper neck, then stand up and step back, feet shoulder-width apart.
4. Keep your heels on the ground and hinge at your hips to lower your torso while bending your knees slightly.
5. Maintain a straight spine as you lower your body until your torso is almost parallel to the ground, then return to standing.

The Hack Squat is a machine-based exercise that helps strengthen your quadriceps. It provides more stability and control than traditional squats with free weights, making it beginner-friendly.

How to do it

1. Step into the Hack Squat machine with your shoulders under the pads.
2. Place your feet shoulder-width apart.
3. Keep your knees slightly bent and lower into a squat by pushing your hips back.
4. Ensure your knees track outward and slightly forward, keeping your core tight.
5. When your thighs reach 90 degrees, push through your heels to return to the starting position.
6. Repeat for the set number of reps.