Best leg exercises for women

Squats and lunges are two of the best leg exercises for toning and shaping your bottom half. 

They tone your thighs, hamstrings, butt, and calves.

But doing them in every leg workout can be boring. 

That's why you need to include a variety of moves in your leg routine. 

This way, you can ensure your workouts stay fun and target various parts of your legs. 

For example, my typical leg workouts consist of 5 to 6 exercises.

Some exercises work my butt and hamstrings while others work the inner and outer thighs. 

So if you are like me and your legs need some sculpting, add these 10 leg exercises to workouts.

They target everything from your hips, thighs, hamstrings to your glutes.

Here are the top 10 best leg exercises and workout to get lean and toned legs.

10 Best Leg Exercises for Women

Best Leg Exercises for women to Lose Thigh Fat

1. Lunge

Lunge is one of the best moves you can do to work the leg muscles.  It trains your glutes, thighs, and hamstrings. When you lunge, you’ll not only strengthen and tone your legs, but you’ll also improve your balance and gain core strength. I explained here more in depth. Plus you can add weights to make the move more challenging overtime.

Lunge step 1

1. To start, stand up straight with your feet hip-width apart. Place your hands on your hips, pull your shoulders back, and look straight ahead.

Lunge step 2

2. Take a controlled step forward with your right leg. Keeping your torso straight and your weight in your heels. Lower your body until both your front and back legs form a 90-degree angle and your knees are directly over your ankles. Pause, then bring your right leg backward to return to start. Repeat on the other leg.

2. Side Lunge

If you're anything like most women, the inner thighs are your trouble spots. So are mine. That's exactly why any moves that can target them specifically, I'm up for. This side lunge does just that - toning and strengthening the hard to reach inner thigh muscles. And these muscles are also critical in hip stability and fending off running injuries.

Side lunge step 1

1. To start, stand tall with your feet together. Place your hands on your hips or grab some weights and hold them by your sides. Take a nice big and controlled step to the left with your left leg. Make sure to land flat on your foot.

Side lunge step 2
2. Keeping your chest up and the weight in your heels, push your hips back, bend your right knee and lower your body until your right leg is almost parallel to the floor, and your right knee is directly over your ankle. Your left leg should stay straight throughout the entire movement. Pause, then bring your right leg back to start. Step sideways with your right leg and repeat.

3. Dumbbell Romanian Deadlift

This move targets the muscles of your hamstrings, glutes and lower back. It's the perfect exercise to get rid of cellulite in the back of your legs, and give your backside the toned, smooth look.

Dumbbell RDL

1. Grab a pair of dumbbells with an overhand grip and hold them at the arm's length in front of your thighs. Stand with your feet hip-width apart and your knees slightly bent.

Dumbbell RDL step 2

2. Without changing the bend in your knees, bend at your hips and lower your torso until it's almost parallel to the floor. Pause, then raise your torso back to the starting position. Repeat 10-12 times for 3 sets.

4. Hip Bridge

This backside move works the hamstrings and targets the glutes. With no equipment involved, it's one exercise that's easy to do in your living room or even in the hotel room. 

Hip bridge step 1
1. Lie flat on your back, and place your hands on the floor for balance as you bend one leg and lift the other leg off the ground.

Hip bridge step 2

2. Pressing your heel into the floor, lift your pelvis up, keeping your body in a stiff bridge position. Slowly lower your body to the floor. Complete 15 reps on each side for 3 sets.

5. Lunge to Skip

This lunge variation does what other leg exercises don't. It combines both cardio and strength into one move and strengthens and torches fat all at the same time. If you are trying to lose weight and burn fat, this move is a must-do. 

You’ll move quickly from the lunge position, so make sure to pay close attention to proper form to keep your knees safe.

Lunge to skip step 1

1. To start, stand up straight with your feet hip-width apart. Chest up and shoulders and look straight ahead. Keeping your upper body still and core tight, take a large step back with your right foot, then lower both knees to lower into a lunge.

Lunge to skip step 2

2. Swing your arms to jump off of your right foot, lift upward, and drive your left knee high into the air. That’s one rep. Upon landing, immediately return your left leg to the stating position and repeat. Aim for 8 to 12 reps. Switch sides and repeat. 

6. Wall Sit

Wall sit or wall squat is a simple body-weight exercise that will test the strength and endurance of your lower body. But be warned. This exercise works a little different than the typical bodyweight squats since you’re holding your body in a static position for a certain period of time. It’s simple as that. You’ll hit the calves, hamstrings, and glutes. Even your core has to work to keep your body straight.

Wall sit step 1

1. To start, lean against the wall with your feet hip-width apart planted firmly on the ground. Your feet also should be about 2 feet away from the wall.

Wall sit step 2

2. Now brace your abs and slowly slide down the wall with your back pressed against the wall until your legs are bent at the 90 degree angle. This angle is very crucial because if your thighs are not parallel to the ground, your leg muscles will not get a workout. 

Knees should be directly above your ankles and your back should be touching the wall at all times. Hold this position for 20-60 seconds.

7. Skater Lunge

This move works your calves, quads, hamstrings, and glutes. Besides it hits almost all part of your lower body, it adds fun to your daily routine. 

Skater lunge step 1

1. Begin with feet shoulder-width apart and the arms at your sides. Take a large step backwards with your left leg and cross it diagonally behind the right leg. At the same time, extend your right arm out to the side and swing the left arm across the hips.

Skater lunge step 2

2. Hop about 2 feet to the left and come back to the beginning stance. Repeat with the other leg. That's one rep. Do 10 reps for 3 sets.


8. Jump Rope

Jump rope is not just a fun exercise, it also has great fitness benefits for grown-ups as well. Jumping rope workout is an excellent total-body exercise to condition and strengthen the heart, tone the arms, legs and core. It's also a great cardio to shed some extra calories and fat.

Jump rope step 1
1. To start, grab the handles with a comfortable grip. Turn the rope by turning your wrists in circular.

Jump rope step 2

2. Swing the rope over your head and jump as it passes your feet (near right illustration). You don’t have to jump high - just enough to clear the rope (far right). Land evenly on both feet. Continue for one minute, then rest for one minute.

9. Jumping Jack

Jumping jacks is a full-body conditioning exercise that strengthens your legs, arms, and core. In addition, this exercise also conditions your heart and lungs. It's one exercise great for getting your heart rate up and burning calories.

Jumping jack step 1

1. Stand with your legs together and arms at your sides.

Jumping jack step 2

2. Jump to move the legs outward and raise the arms above your head. Jump again to return to the starting position. Repeat for 10-15 repetitions. 

10. Squat

Squat is one exercise that benefits your entire lower body and core. They target the thighs, butt, hamstrings, and even engage your core. No wonder people are in love with the 30 day squat challenge. It simply works!

Bodyweight squat step 1

1. Start by standing with your feet a hip-width apart, back straight, and arms straight out in front of you. 

Bodyweight squat step 2

2. Slowly lower yourself as you were to sit in a chair. Once in the sitting position, slowly raise yourself up to the starting position. Squat is a great exercise for your core and leg muscles.

Final Thoughts

Working the legs is hard. And for many, it's not the favorite body part to train. but the

But the result you'll get from doing these leg exercises regularly will be very warding. Again don't try to do all these exercises in one leg workout as you will feel sore for days recovering.

know is not the favorite body parts to train, but the results you'll get from doing these leg exercises regularly will be very warding. Again don't try to do all these exercises in leg workout as you will feel sore for days recovering.

Just pick a few exercises from the list and do them a few times a week. They will sculpt your butt, hamstrings, quads, thighs, and calves.

Also, body transformation does not happen overnight, so just be patient with yourself as results will come if you keep working at it. 

Once your legs feel strong and ready, you can also try our 30-Day Squat Challenge here.


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