Legs Workout For Women | Fit-Apple.Com

Legs Workout For Women

Girls if you crave for quad & hamstrings definition, head-turning glutes, and calves that look great then you should focus on legs workout at least twice a week. Toned legs need to be earned by sweating in gym.

Quads are activated every time when we stand up, walk up a flight of stairs, dance or simply get out of your car. It is not uncommon for women to have stronger quads as compare to hamstrings. The ideal hamstrings to quadriceps strength ratio (H:Q) is 2:3. Your quad should not be much stronger which lets H:Q ratio falls out of whack. When it happens, your risk for hamstring and knee injuries jumps.

Without wasting much time lets simply find out the best legs workout for women which gives toned & sexy legs along with glutes.

Lower Body Bikini Workout

Muscles respond to stimulus by growing. They won’t grow unless you challenge them.

Sumo Squat With Kettle Bell

Video CreditBodybuilding.com

  • Refer video for positioning
  • Do 3- 4 sets with 10 – 15 reps
  • It targets glutes, quadriceps, hamstrings, hip flexors and calves
 

Video Credit : Howcast

Curtsy Lunges

  • Refer video for positioning
  • Do 3- 4 sets with 10 – 15 reps for each leg
  • It targets glutes & quadriceps

Video Credit : Howcast

Knee Elevated Split Squat

  • Refer video for positioning
  • Do 3- 4 sets with 6-8 reps for each leg
  • The target muscle is the quadriceps with the gluteus maximus, soleus and adductor magnus

Video CreditBPI Sports

Straight Leg Kickback

  • Refer video for positioning
  • This can be performed with & without weight
  • Do 3- 4 sets with 10-15 reps for each leg
  • It targets glutes, hamstrings & abductor

Video Credit3v

Single Leg Deadlift

  • Refer video for positioning
  • Use gym belt while performing this exercise
  • Kettle bell or dumbbell can be used to add weight
  • Pick weight as per your choice
  • Do 3- 4 sets with 10-15 reps for each leg
  • It strengthens lower back, glutes & quadriceps

Video Credit : Bodybuilding.com

 Barbell Squat

  • Refer video for positioning
  • Pick weight as per your choice
  • Do 3- 4 sets with 6-8 reps
  • It strengthens primarily your quadriceps, but also trains your glutes, hamstrings, and calves, as well as muscles in your lower back

Video CreditBodybuilding.com

Butt Lift Bridge

  • Refer video for positioning
  • Do 3- 4 sets with 10-15 reps
  • Target area is glutes muscles and hamstrings

Video CreditSci-Unison Fitness

Hip Thrust Or Glute Bridge

  • Refer video for positioning
  • Pick weight as per your choice
  • Do 3- 4 sets with 8-10 reps
  • Target area is glutes and hamstrings

Video CreditLIVESTRONG.COM

 Seated Calf Raise

  • Refer video for positioning
  • Pick weight as per your choice
  • It can be done with dumbbells as well in case your gym do not have the machine
  • Do 3- 4 sets with 10-15 reps
  • Target area is calves (Gastrocnemius & Soleus)

Video Creditsteadyhealth

Lunges With Dumbbell

  • Refer video for positioning
  • Pick weight as per your choice
  • Do 3- 4 sets with 10-15 reps for each leg
  • It strengthens glutes, hamstrings & quadricpes

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Legs Workout For Women | Fit-Apple.Com
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One thought on “Legs Workout For Women | Fit-Apple.Com

  • November 18, 2017 at 7:26 am
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    Good job. Worth reading article

    Reply

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