Leg Workouts for Women

Getting a great workout for your legs isn't as hard as you think. All it takes is the right moves, a good 20-30 minutes, and the willingness to make your legs a little shaky when you're done.

So, here are my favorite leg workout exercises for women:

1. Good ol' Squats
The "Queen" of leg exercises, squats are a fantastic way to hit the multiple large muscle groups in your legs. Good form is crucial, and using resistance will keep you from having to do tons of reps to get a good workout (see the next section for more on this).

2. Lunges
Wanna' have a firm butt? Do lunges... lots and lots of lunges! Watch your form though - these can be killer on your knees. Step out far enough so that your knee doesn't go past the first knuckle of your big toe when you bend your forward knee.

3. Bridges
Bridging motions (on your back, heels pulled to your butt, lift your hips as high off the ground as possible) hit the butt and hamstrings just as good as lunges, and offer some variety in your leg workouts. Elevated bridges are even better, since you can get a greater range of motion.

4. Plié Squats
This movement comes from ballet, and it's a great way to hit the inner thighs.

5. Skipping rope
Better than calf raises, and a lot more exciting, too. It takes practice to get it down, but it's well worth it. Three minutes is plenty for a good calf workout, but you can do up to 30 minutes as a substitute for your normal cardio workout. Jump just enough to clear the rope; you don't need to jump high to get the benefit. Also, change your steps and alternate your rhythms, Rocky-style, for more variety and a challenge.

Do three to five sets of 10-12 reps each of the above exercises (except skipping rope, which you'll do a minimum of three minutes), three times a week, along with at least 20 minutes of your favorite cardio exercise at a moderate pace.

Visit BestWorkoutforWomen.com for a phenomenal exercise program for women, designed by a mom and fitness expert who can help you get the shapely legs you've always wanted.

If you're working out at home, you're only going to be able to go so far doing your leg workouts with just your body weight. I mean, you can only do so many reps before your workout becomes too long to fit into your busy day. Before long you are going to need to either hit the gym to use weights and machines...

Or you can use some really simple, inexpensive equipment to super-charge your leg workouts. Trust me, I've used this stuff in my classes and boot camp workouts for years, and it works.

Here are the workout tricks and tools I recommend to help you get the most out of your leg workouts.

• Resistance bands - I like using resistance bands for all sorts of reasons. They're cheap, they take up almost no space, they can be used just about anywhere, and the resistance they offer is smooth and easy on the joints. During sqauts and lunges, you can stand on the band while holding the handles behind your shoulders to get added resistance, almost like doing squats and lunges with barbells.


• Kettlebells - This piece of equipment rocks, so don't let it's simplicity fool you. The offset loading of the weight causes you to constantly compensate with your core, activating more muscle groups and increasing your workout intensity. Just a word of advice... although you may have seen those infomercials with the teeny-tiny kettlebell being swung all over the place - that's not the way kettlebells are used. The weight you lift should be relatively heavy; so if you can swing it like a wiffle ball bat, it probably isn't doing much.


• Good ol' dumbbells - Weider, Powerblock, Gold's Gym, and Bowflex all make a decent set of adjustable dumbbells. Or, you could go the cheap route and just get a pair of 10 or 15 lb. dumbbells for all-purpose use.

See the next section for links to this and other leg workout equipment on Amazon.
Want more leg workouts for women?
Check out:
BestWorkoutForWomen.com