Top 6 exercises overview:- If you are looking for a workout or exercise program, chances are you want a program that helps improve your legs. You want them to look better, or you want to be stronger to be able to do those things in your everyday life. Either way, we’ll show you the 6 best leg exercises for women, and how to use the exercises you want.
Leg muscle group
Our exercises, and the program we describe, will work for each of the major muscle groups of your feet.
The quadriceps are the large muscles in the anterior part of your thigh. They are important for balance, speed, agility, and power, so no matter what you want to do, strong quads are essential.
The hamstrings are the long muscles in the back of your thigh. This is an area prone to injury, so it is important to keep your hamstrings strong. If toned thighs are important to you, hamstrings are the place to start, as toned hamstrings hold your upper leg together, plus they add definition to your bottom.
Many lower body workouts completely disregard calves, yet for many women, toned calves are important. If you wear skirts or shorts, chances are you don’t want a defined and shapely calf. Our program consists of a number of exercises to tone and strengthen both the upper calf (gastrocnemius muscle) and the lower calf (soleus muscle).
Top 6 leg exercises list
- Barbell Squats
- Leg Press
- Single-Leg Deadlift
- Bulgarian Split Squat
- Glutes Bridge
- Seated Calf Raise
1. Barbell Squats
Take the bar out of the rack while resting on your posterior shoulder muscles. Take two big steps back and stand with your feet approximately shoulder-width apart, with the toes pointing slightly outward. Keep your spine aligned by looking at a space about two meters in front of you, then sit “on the chair” as if you are aiming for a chair. Descend until your hip crease falls below your knee. As you drive back up, keep your weight on your heels.
2. Leg Press
Before starting, add weight to the machine; A 25- to 35-pound plate on each side is a good starting point. If it is too heavy or too light, feel free to adjust the weight. Sit on the pedestal, and place your feet on the hip-width footplate. Once your feet are in place, push the footplate with both feet as you simultaneously remove the safety latch from the side of the seat with your hands. With your feet still on the footplate, bend your knees, so that the footplate comes towards your body. Once your knees are at a 90-degree angle, push the sideways and straighten your legs. Make sure not to lock your knees. It is counted as a representative. Complete three sets of 10–12 reps. Once you complete a set, press the footplate and attach the safety latch.
3. Single-Leg Deadlift
Stand straight with both feet on the ground and feet straight, hands hanging down in front of you. Depress the supporting leg because when you push the non-supporting leg backward, your upper body is allowed to move with the hinge as your hip. If at any point you begin to lose balance during exercise, lightly touch the free-floating leg to the floor to regain balance. Support (balance) Keep the leg straight or allow a slight, gentle bend for the knee. Keep turning it until your fingers reach the dumbbell/plate/kettlebell handle, then wrap your fingers around it and hold the handle. Complete the movement by stretching the muscles of the back part of your body- hamstrings and butt muscles.
Complete the movement with your body and support legs fully extended. Be sure to end the full range of motion by pushing your hips forward at the top of the motion, so that your butt muscles remain firm. Make a little reassurance to have full control of your balance, then put the dumbbell/plate/kettlebell back on the floor under control. Start with five repetitions per foot with a light to moderate load, then gradually increase the number of first sets.
4. Bulgarian Split Squat
Stand away from a bench, holding a pair of dumbbells at arm’s length by your side. Keep your left toes on your backbench. Keeping your torso straight, lower your body until your right thigh is parallel to the ground (do not touch your left knee). Stop, and then push back to the starting position. Reps on both feet equally. Use a lighter weight, or do a classic split squat (both feet on the floor). Do not stand more than a few feet in front of the bench. If you have to bend your back to keep your chest up, then you are standing very forward. Keeping your feet too far also limits how low you can go in a squat, reducing the effectiveness of the gait.
5. Glutes Bridge
Lie on your back, bend down with your arms. Bend your knees and lie your feet flat on the floor. Pull through your navel to brace your core muscles and then squeeze your hips to press your hips so that your body becomes a straight line – from knees to shoulders – no itching at all. Keep your head centered on the floor and eyes on the ceiling. Hold the form for a beat, and then lift and lower and repeat. For an additional challenge try single leg glute bridge. To make the lower legs and hamstrings more active, place your feet on the bench (or the edge of the chair) instead of the floor, bending your knees. Alternatively, you can place the balls of your feet on the side of the bench to increase activity in your calves.
6. Seated Calf Raise
Sit on a seated calf press machine and place your toes on the bottom of the platform with your heels. Place your thighs under the lever pad, adjust the pad to fit between your thighs for sniffing. Place your hands above the lever pad to avoid sliding forward. Raising your heel, lift the lever slightly and release the safety bar. Slowly bend your heel and release your breath until you have fully stretched your calves. This will be your starting position. While exhaling, raise your ankles as high as possible while contracting your calves. Hold the top contraction for a brief moment and then slowly return to the starting position.