Best Legs Workouts For Women
About
This workout is tailored to target the six primary muscle groups of the legs: glutes, quadriceps, hamstrings, calves, adductors, and abductors.
Compound exercises such as squats, deadlifts, and lunges are utilized to engage these groups effectively and synergistically.
While the exercises are equally effective for both men and women, preferences and generalized averages are considered; for women: 5’5”, 140 lbs, 34 years old, and for men: 5’10”, 180 lbs, 35 years old.
However, individual capabilities will vary, and adjustments to repetitions and weights should be made accordingly.
This comprehensive regimen emphasizes the lower body, aiming for balanced strength development and improved performance.
Workout 1
Quadriceps, Hamstrings, Glutes, Calves, Abductors, Adductors
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Quadriceps, Hamstrings, Glutes, Calves, Abductors, Adductors
Front Squat
17reps45lbs27reps45lbs37reps45lbs
Romanian Deadlift
110reps40lbs210reps40lbs310reps40lbs
Glute Kickback Machine
16reps55lbs26reps55lbs36reps55lbs
Standing Barbell Calf Raise
110reps40lbs210reps40lbs310reps40lbs
Machine Hip Abductor
110reps65lbs210reps65lbs
Cable Hip Adduction
110reps12.5lbs210reps12.5lbs
Workout 3
Quadriceps, Hamstrings, Glutes, Calves, Abductors, Adductors
The 15 Best Legs Exercises for Women
Ranked By
Ranked based on Fitbod's internal data set of the most effective exercises. Learn More
1. Back Squat
SETS LOGGED5,271,502Quadriceps Strength99 mScoreQuadriceps
Barbells
Squat RackThe 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
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.
Sets, Reps, Weight18reps45lbs28reps45lbs38reps45lbs2. Burpee
SETS LOGGED2,409,786Quadriceps Strength61 mScoreQuadricepsBurpees 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
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.
Sets, Reps, Weight18reps28reps38reps48reps3. Deadlift
SETS LOGGED4,480,254Hamstrings Strength99 mScoreHamstringsBarbellsThe 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
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.
Sets, Reps, Weight18reps50lbs28reps50lbs38reps50lbs4. Dumbbell Lunge
SETS LOGGED4,322,067Quadriceps Strength98 mScoreQuadriceps
DumbbellsThe 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
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.
Sets, Reps, Weight18reps15lbs28reps15lbs38reps15lbs5. Front Squat
SETS LOGGED1,790,723Quadriceps Strength96 mScoreQuadricepsBarbellsSquat RackThe 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
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.
Sets, Reps, Weight18reps40lbs28reps40lbs38reps40lbs6. Leg Press
SETS LOGGED4,591,309Quadriceps Strength99 mScoreQuadriceps
Leg PressThe 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
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.
Sets, Reps, Weight18reps75lbs28reps75lbs38reps75lbs7. Romanian Deadlift
SETS LOGGED2,878,232Hamstrings Strength98 mScoreHamstringsBarbellsThe 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
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.
Sets, Reps, Weight18reps45lbs28reps45lbs38reps45lbs8. Barbell Lunge
SETS LOGGED875,639Quadriceps Strength97 mScoreQuadricepsBarbellsThe 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
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.
Sets, Reps, Weight18reps25lbs28reps25lbs38reps25lbs9. Barbell Step Up
SETS LOGGED572,806Quadriceps Strength89 mScoreQuadricepsBarbells
Flat BenchThe 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
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.
Sets, Reps, Weight18reps22.5lbs28reps22.5lbs38reps22.5lbs10. Bulgarian Split Squat
SETS LOGGED822,003Quadriceps Strength96 mScoreQuadricepsBarbellsFlat BenchThe 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
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.
Sets, Reps, Weight18reps25lbs28reps25lbs38reps25lbs11. Dumbbell Squat
SETS LOGGED3,249,788Quadriceps Strength98 mScoreQuadricepsDumbbellsThe 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
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.
Sets, Reps, Weight18reps15lbs28reps15lbs38reps15lbs12. Dumbbell Squat To Shoulder Press
SETS LOGGED2,183,541Quadriceps Strength97 mScoreQuadricepsDumbbellsThe 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
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.
Sets, Reps, Weight18reps12.5lbs28reps12.5lbs38reps12.5lbs13. Good Morning
SETS LOGGED1,404,842Hamstrings Strength96 mScoreHamstringsBarbellsSquat RackThe 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
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.
Sets, Reps, Weight18reps35lbs28reps35lbs38reps35lbs14. Hack Squat
SETS LOGGED904,236Quadriceps Strength95 mScoreQuadriceps
Hack Squat MachineThe 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
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.
Sets, Reps, Weight18reps50lbs28reps50lbs38reps50lbs15. Leg Extension
SETS LOGGED5,383,971Quadriceps Strength100 mScoreQuadriceps
Leg Extension MachineLeg Extensions are a great exercise for strengthening your quadriceps muscles. Using a machine, this exercise helps you focus on your leg muscles while providing stability. However, be cautious as it can put stress on your knees, so use light weights and control your movements.
How to do it
Leg Extensions are a great exercise for strengthening your quadriceps muscles. Using a machine, this exercise helps you focus on your leg muscles while providing stability. However, be cautious as it can put stress on your knees, so use light weights and control your movements.
Sets, Reps, Weight18reps40lbs28reps40lbs38reps40lbs
Alternative Workouts
Alternative Workouts for Women
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Alternative Legs Workouts
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- Best Legs Workouts With Pvc Pipe
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- Best Legs Workouts With Weight Machines
- Best Legs Workouts With Bosu Balance Trainer
- Best Legs Workouts With Barbells
- Best Legs Workouts To Olympic Lift
- Best Legs Workouts With Bodyweight
- Best Legs Workouts With Dumbbells
- Best Legs Workouts For Men
- Best Legs Workouts With Kettlebells
Alternative Legs Workouts for Women
- Best Legs Workouts With Flat Bench For Women
- Best Legs Workouts To Olympic Lift For Women
- Best Legs Workouts To Power Lift For Women
- Best Legs Workouts With Barbells For Women
- Best Legs Workouts With Trx For Women
- Best Beginner Legs Workouts For Women
- Best Legs Workouts To Build Muscle Mass For Women
- Best Legs Workouts With Medicine Balls For Women
- Best Advanced Legs Workouts For Women
- Best Legs Workouts To Build Strength For Women
- Best Legs Workouts With Bosu Balance Trainer For Women
- Best Legs Workouts With Resistance Bands For Women
- Best Legs Workouts With Cable Machines For Women
- Best Legs Workouts With Pvc Pipe For Women
- Best Legs Workouts With Smith Machine For Women
- Best Legs Workouts With Kettlebells For Women
- Best Legs Workouts With Weight Machines For Women
- Best Legs Workouts With Landmine For Women
- Best Legs Workouts With Stability Swiss Ball For Women
- Best Legs Workouts With Dumbbells For Women
- Best Legs Workouts With Bodyweight For Women
- Best Legs Workouts To Get Lean And Burn Fat For Women
- Best Legs Workouts With Garage Gym For Women