Leg Workouts for Women
It’s LEG DAY, ladies!!! Let’s talk about leg workouts for women who want to firm that butt, grow those quads, and strengthen those hammies! I will be letting you in on my personal leg workout routine, and going over some tough leg workouts for women at home and at the gym that will shape your legs into the sculpted feminine look you’re after!
Ready to get training? Let’s start off with a good leg day warm up!
LEG DAY WARM-UP
Warm up your cold muscles with 30 jumping jack to really get the blood flowing right off the bat. Don’t start any form of stretching before your muscles are warm! After the jumping jacks, complete 20 to 40 high knees, jogging in place while bringing your knees as high as you can get the alternatively. If you prefer, you can also log in a few minutes on the elliptical, treadmill, or bike. I like to do some shadow boxing or work on the heavy bag to get my body a little extra warm and prepared for my workout. Once your body feels warmed up, you can begin your pre-workout stretching. You never want to do excessive stretching before a strenuous weight lifting session! Keep your stretching to a minimum pre workout, and make sure that you DO NOT do any static stretching! You don’t want your muscles to become too loose, because this can result in injury during your lifts. Try performing only dynamic stretches before your leg day routine.
First, stretch out your hamstrings with some stretch kicks! Keep one foot planted, and keeping your other leg straight, swing it up as high as you can without pain. Start off kicking low, then raise the kick a little higher each rep. Do 10 stretch kicks on each side, then move on to you next dynamic stretch.
Walking Hamstring Stretch:
Take a step forward with one leg, and kick your opposite leg up behind you, tilting your head down toward the floor. This one looks pretty silly, but it gets the job done when it comes to stretching the hammies!
Hold onto a bar, rail, chair, or machine, and make sure no obstacle is behind you. Swing one leg up straight behind you, keeping your foot parallel to the floor at full extension. This will stretch the groin and hip flexer. Do 20 reps on each side.
Now to the good stuff: leg workouts for women!!
LEG WORKOUTS FOR WOMEN:
(only one machine required to target all of the muscle groups in your legs and gluts!!!)
Incline leg press:
Do drop sets! Lie back on the incline leg press, where your legs are elevated. Do a quick warm up set with no weights to get your muscles prepped for the exercise. Now, load your heaviest weight onto the rack. If you do not know the heaviest weight you can press, start out low and work your way up, one rep at a time. Once your plates are loaded onto the rack, begin your workout!
Start with your feet shoulder width apart, toes facing straight forward. Remove the safety on the machine, and begin lowering the platform toward you by bending your knees. Try to isolate your leg muscles, so don’t let your back move while you are pressing. Once you have brought your knees to at least a 90 degree angle, press the platform back to its starting position while exhaling. Perform this for 10 reps.
Staying on the same machine at the same weight, turn your feet slightly outward so that your toes point at a 45 degree angle to the outside edges of the platform. Repeat the previous execution, doing 10 reps in this position. This position will help you target those tricky inner quads! Remember, always replace the safety lock before switching foot positions! Now onto the final position!
Lower your feet to the bottom of the platform with toes facing forward again. Spread them as wide as the platform allows, so that your heel almost touches the bottom while the edges of your feet almost touch the sides. Yep, you guessed it, 10 more reps here! Don’t forget to breathe and really focus on the muscles you are targeting. All three poses use your quads, hamstrings, and gluten, but shifting your foot position and your mental focus will help you target each muscle group separately.
Once you are finished with 10 reps in all 3 positions, it’s time to drop your weights! This technique is called drop setting, because you lower or drop the weight incrementally after each set. Your goal should be performing 6 sets, lowering the amount of weight you are pressing each time. This will allow you to push your muscles past fatigue, because when you absolutely cannot do any more reps at a certain weight, you can lower the weight and keep on going. Get ready to see some massive gains!!
Leg workouts for women really aren’t much different than leg workouts for men! It’s all in your perception. You can handle any fitness routine the gym has to offer, so don’t be afraid to try new exercises, new routines, or even what the guys are doing! Don’t worry about leg workouts for women at the gym making you big and bulky, because leg day will only give you those tight, toned, and curvaceous legs you desire, not to mention the cute booty! You’ve got this, girl!
Keep living that fit life, babes!!