Top 3 Home Leg Workouts for Women

Top 3 Home Leg Workouts for Women

Are you scrolling through your Instagram looking at all those fitness influencers with amazing legs and firm butts? Do you wish you knew the secret to strengthen your legs, glutes, and core?

Well, you’re in luck! This post unpacks three home-based leg workouts for women. We gave you three options to keep your strength and fitness progressing.

Start with the beginner workout and transition to the others as you get fitter.

Workout #1 – Beginner Level

This workout uses your body weight for resistance. It’s the ideal starting point for beginners.

Jump Squat: 3-sets of 10-reps.

Crouch down till your glutes touch your heels. Keep your back straight and your arms stretched in front of you. As you jump, bring your arms to your sides, and land softly.

Targeted Muscle Groups: Hamstrings, quads, lower back, core.

Hip-bridge: 3-sets of 12-reps.

Ly on the floor and bring your feet halfway towards your hips, bending your knees. Keep your shoulders on the ground, and thrust your hips towards the ceiling. Squeeze your hip flexors at the top of the movement.

Targeted Muscle Groups: Hamstrings, glutes, core, obliques, and hip adductors.

Reverse lunge: 3-sets of 10-reps.

Step backward and sink your knee towards the ground. The front knee should stay over your toes.

Targeted Muscle Groups: Glutes, quads, calves, hamstrings, hips, and core.

Single-leg deadlift: 3-sets of 12-reps per leg.

Balance on one leg and stretch to the ground while keeping your back straight. Pull up to the straight position and feel the burn in your hams and lower back.

Targeted Muscle Groups: Glutes, hamstrings, lower back, core, and ankles.

Step-up: 3-sets of 12-reps per leg.

Find a set of stairs and complete step-ups.

Targeted Muscle Groups: Hamstrings, glutes, core, and calves.

Workout #2 – Intermediate Level

At this level, you’ll integrate bands into your workout.

Band step-out: 3-sets of 10-reps per leg.

Place the band around your calves and circle your foot from inside to outside as you step.

Targeted Muscle Groups: Hip flexors, glutes, hamstrings, calves, and quads.

Band air-squat: 3-sets of 10-reps.

Place the band around your thighs and complete air squats.

Targeted Muscle Groups: Glutes, hip abductors, and quads

Band single-leg Romanian deadlifts: 3-sets of 12-reps per leg.

Place the band under your feet and hold enough tension to intensify the stretch in the movement.

Targeted Muscle Groups: Hamstrings, glutes, core, and hip flexors.

Band hip-bridge: 3-sets of-12 reps.

Place the band around your thighs, above the knees. Complete a hip thrust, and spread your thighs at the top of the movement. Squeeze at the peak, and return to the resting position.

Targeted Muscle Groups: Hamstrings, glutes, hip adductors, obliques, and core.

Touchdown jack: 3-sets of 10-reps on each side.

Wrap the band around your upper calf, below the knee. Complete a jumping jack, but touch the ground with alternating hands instead of throwing them in the air.

Targeted Muscle Groups: Glutes, calves, core.

Workout #3 – Advanced Level

With this level 3 workout, you’ll use a dumbbell to increase the movements’ intensity and difficulty.

Goblet squats: 3-sets of 10-reps.

Hug the dumbbell to your chest and complete squats as normal.

Targeted Muscle Groups: Glutes, hamstrings, core, lower back.

Pendulum lunge: 3-sets of 12-reps per leg.

Hold the dumbbell to your chest and complete regular lunges, alternating legs.

Targeted Muscle Groups: Hamstrings, glutes, and calves.

Romanian deadlifts: 3-sets of 10-reps.

Hold a dumbbell in each hand and complete the deadlift. Remember to keep your back straight!

Targeted Muscle Groups: Glutes, hamstrings, glutes, core, and upper back.

Step-up: 3-sets of 12-reps per leg.

Grab a dumbbell in each hand and complete step-ups.

Targeted Muscle Groups: Hamstrings, glutes, calves, lower back.

Weighted hip-bridges: 3-sets of-12 reps.

Place a dumbbell on your hips and secure it with your hands. Complete the thrusting movement as normal, focusing on maintaining strict form.

Targeted Muscle Groups: Hamstrings, glutes, core, hip adductors, and obliques.