Leg Workouts for Women: Get Firm Round Booty & Defined Shapely Legs

This time, it is leg workouts for women and it would focus on glutes and hamstrings. The reason is that most women (active or less active) have strong, or I should say, stronger quads in comparison to glutes and hams. Standing up, sitting down, walking up and down the stairs, walking to the market, doing household work (involves movements)—quads work the most.

Think of the leg exercises for women that you generally do. Don’t you think the exercises mostly focus on your quads than the other two parts? Next time when you do leg exercises or your trainer trains you with these exercises, don’t say anything—just notice on which part the exercise concentration is more.

Most women, no matter how active they are, have stronger quads than hamstrings and glutes. Think about your typical lower-body workout—most movements have some involvement from the quads. Additionally, your quads are activated every time you stand up, walk up a flight of stairs, or simply get out of your car.

It is vital that your quads need to be stronger than glutes and hamstrings, BUT not so strong that your glutes and hamstrings go for a six, and you end up with knee injuries and hams pulls.

leg workouts for women

One main reason why women get flat bottom is weak glutes and hamstrings. My question here would be, “Would you really like to have a flat bottom, or suffer from flat bottom syndrome?” So, to get a good round bottom (booty), you need to train your glutes.

Best Leg Exercises for Women

What would then be the best leg exercises for women, or best leg workouts for women that would focus on all—quads, glutes, hams? When you focus on exercises that would give you a defined upper body, you need to focus on exercises that would give you defined legs. Just imagine how a woman’s figure would look if she has defined upper body and bad, out-of-shape legs, or vice versa!

Every woman loves to hear the compliment, “Wow! You have such sexy legs!” Therefore, to get a firm round booty and defined shapely legs, do the following glutes and hams exercises that would bring great results over time.

Leg Workouts for Women

Do the best leg exercises two times a week—Wednesdays and Saturdays. Or, you can choose your own days provided there should be a two-day gap in-between.

  • Bodyweight Squat
  • Barbell Squat
  • Single Leg Deadlift
  • Single Leg Squat (split)
  • Glute Kickback (if possible, on Smith Machine)
  • Leg Curls (lying)
  • Hack Squat
  • Rear Lunge (with dumbbells)
  • Hip Adductions (Band—side step)
  • Hip Thrust (lying)

Talk to your gym trainer. Show him/her this list of leg exercises so that it can be scheduled, with the reps and sets required for you to do.

At this point you must keep in mind that hitting a body part two times a week is no joke. Hence, you need supplements like Omega-3 and Glutamine that would help in muscle repair and recovery.


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Before you start with leg exercises for women, make sure you do pre workout stretches. Similarly, conclude the exercises with post workout stretches. Without warm up and cool down, no exercises would be effective as you want it to be.

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