Training with a specific leg routine for women is the easiest and most direct way to have beautiful, shapely and firm legs. And it will help you lift and firm your glutes. These leg exercises for women can be done at home or in the gym , depending on what suits you. It is demanding but affordable. And you can adapt it to your current state of form to grow as an athlete with it.
Leg routine for women to do at home or in the gym
Classic squats, an essential exercise in a leg routine for women
Any leg and glutes routine for women at the gym or at home should include performing squats. These work especially the quadriceps and glutes , achieving better tone, definition and firmness.
You’re probably wondering how many squats you have to do per day to see effects. Everything points to 100 as the magic number to execute. But don’t worry if your current fitness level makes it impossible to reach that number. The important thing is to start and little by little increase the number of executions per training session.
Furthermore, in a leg routine for women at home that includes other specific exercises for this area, it is not necessary to obsess over that number. A good combination of exercises and executing them with precise technique is the key to achieving good results.
To perform this exercise well , start from a standing position and with your body straight, descend as if you were going to sit on a low bench while squeezing your glutes. Then hold the position for two seconds and return to the starting position, keeping your trunk straight.
If your current form is very poor, do two sets of 10 squats, resting one minute between both sets. If your fitness level is already good, do four sets of 15 exercises . You can set a goal of reaching 5 sets of 20 executions . But step by step and always with the perfect technique so that they are effective and there is no risk of injury.
Hip extension to work the hamstrings in a complete woman legs routine
The hamstrings are other muscles that should be worked within a leg routine, and this is one of the best exercises for it. To do these exercises , lie on your back and place your heels on an elevated surface. If it is a routine for legs and buttocks for women at the gym, you can use a step. At home, if you don’t have one, you can use a milk crate. Keep your knees slightly bent. Tighten your glutes and abdomen and elevate your hips . Once raised, count 4 seconds while maintaining that position. Gently return to the starting position.
Perform two sets of 10 exercises if you are starting to train legs. If you are looking for a very demanding leg routine for women because your fitness level allows it, don’t stop there. Do three sets of 18 executions .
Jump rope at high intensity intervals
Jumping rope in HIIT exercises in a leg routine for women will help you work your legs and glutes without forgetting some upper body muscle groups. In this routine you must jump at the maximum intensity you can for one minute and rest for 45 seconds straight. Repeat four more times.
It is a demanding but very effective exercise. And, by the way, it will help you improve your resistance.
Jumping Jack simple or with elastic band to train legs
This exercise starts from a standing position with the body straight and the arms close to the trunk. When jumping upwards you must open your legs and arms at the same time , leaving the latter in a cross. In addition to being ideal leg exercises for women, they also allow you to work part of the upper body and improve resistance.
Do three sets of 10 jumps, resting one minute between sets. Does your current state of form allow you to be more demanding? Optimize the legs and buttocks routine for women at the gym by performing them with rubber or elastic bands on your legs. You can also do it at home, the elastic band is a very economical and very practical element to optimize your training.
Lunges with dumbbells to exercise legs and glutes
Do this exercise with a dumbbell or, if you don’t have one when training at home, with a liter and a half full bottle in each hand.
Hold them by standing with your back straight. Move your right leg forward and descend, resting the knee of your left leg on the floor. The leg that goes forward should be at a 90 degree angle . Return to the starting position and execute the lunge with the opposite leg.
Do 2 sets of 10 movements with each leg.
Strides, essential in a leg routine for women
Lunges are one of the leg exercises for women that allow you to work more lower body muscles and more effectively . To execute them with the correct technique, start from a standing position, with your hands on your hips and your legs slightly apart.
Take a breath and take a medium step forward , in a single movement and with your trunk straight. The front leg should be about 90º at knee height and the foot should be flat on the ground . The leg that is left behind will bend until it almost touches the ground with the knee without actually doing so and with its foot resting on the tip.
Release the air and return to the starting position. Then repeat the exercise but changing the leg that goes forward.
Are you a beginner ? Do two sets of lunges with 10 movements per leg in each set. And resting a minute between one series and the next. Do you want to optimize your training? For a demanding leg routine for women, use extra weight . If you do this legs and glutes routine for women at the gym, use a kettlebell of the weight you can safely support. If you are going to train or exercise your legs at home and you do not have this element, you can use extra weight with a secure backpack secured to your chest and a balanced weight inside it.
Curl femoral
At the gym you can do it with a machine but at home you only need something that allows you to hold your feet to perform this exercise. It is important that they do not move during execution. A base of a piece of furniture can help you. Lie face down on the floor with your abdomen and pelvis touching the floor: contract both and flex your knee without raising your pelvis.
Do 2 sets of 10 executions. If you want a more demanding exercise, use an elastic band to create greater resistance in your legs.
Do this leg routine for women after warming up and following the technique of each exercise to the millimeter. It is key to its effectiveness and to minimize the risk of injury . The ideal way to exercise the body in a balanced way is to do this routine at least twice a week, leaving work on the upper body and physical resistance for other days. And remember the importance of rest for effective training.
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