Skip to content

Top Navigation

Shape Shape
  • Fitness
  • Health and Wellness
  • Food & Nutrition
  • Fashion and Beauty
  • Lifestyle
  • News and Trends
  • About SHAPE

Profile Menu

Your Account

Account

  • Join Now
  • Your Profile
  • Newsletters
  • Email Preferences
  • Manage Your Subscription this link opens in a new tab
  • Help
  • Log Out
Login
Pin FB

Explore Shape

Shape Shape
  • Explore

    Explore

    • The Best Inner-Thigh Exercises of All Time

      The Best Inner-Thigh Exercises of All Time

      16 trainer approved thigh exercises Read More
    • Why You're Gaining Weight While Working Out and Eating Well

      Why You're Gaining Weight While Working Out and Eating Well

      Gaining weight while working out is totally normal. Here's what you need to know about that number on the scale post-sweat sesh. Read More
    • Ultimate Guide to Strength Training for Beginners

      Ultimate Guide to Strength Training for Beginners

      This total-body beginner weight lifting routine is the easiest way to ease into strength training as a newbie. Read More
  • Fitness

    Fitness

    See All Fitness
    Here's What a Perfectly Balanced Weekly Workout Schedule Looks Like

    Here's What a Perfectly Balanced Weekly Workout Schedule Looks Like

    Follow this expert-backed gym regimen to give your results a major boost.
    • Workouts
    • Cardio
    • Strength Training
    • Bodyweight Training
    • Yoga
    • Exercise Recovery
    • Low Impact
    • Race Training
    • Workout Trends
    • Motivation
  • Health and Wellness

    Health and Wellness

    See All Health and Wellness
    The Best Foods for Hair Growth, According to Dietitians

    The Best Foods for Hair Growth, According to Dietitians

    While your diet is only one factor to determine how fast your hair grows, there are certain foods that experts say can speed up the process. Learn how to support your stands from the inside out.
    • Sleep
    • Sleep
    • Mental Health
    • Healthy IRL
  • Food & Nutrition

    Food & Nutrition

    See All Food & Nutrition
    Is It Better to Drink a Protein Shake Before or After a Workout?

    Is It Better to Drink a Protein Shake Before or After a Workout?

    Protein is essential for building bigger and stronger muscles, but the timing of your intake depends on your own nutritional needs.
    • Meal Ideas
    • Low Calorie Diet
    • Healthy Snacks
    • Diets
    • Healthy Breakfast
    • Vegetarian, Vegan, and Plant Based Diets
  • Fashion and Beauty

    Fashion and Beauty

    What Happens When You Stop Wearing a Bra?

    What Happens When You Stop Wearing a Bra?

    There's nothing quite like taking your bra off at the end of the day, but does not wearing a bra altogether cause sagging? Here's what the experts have to say.
    • Fashion
    • Beauty
    • Apparel and Gear
    • Skin Care
    • Workout Clothes
    • Beauty Files
    • Workout Gear
    • Body Care
  • Lifestyle

    Lifestyle

    See All Lifestyle
    The Complete Guide to Zodiac Signs and Their Meanings

    The Complete Guide to Zodiac Signs and Their Meanings

    From fiery, competitive Aries to empathic, psychic Pisces, here's your complete guide to all 12 zodiac signs dates and their meanings.
    • Astrology
    • Relationships
    • Travel and Retreats
  • News and Trends

    News and Trends

    See All News and Trends
    • Celebrity News
    • Celebrity Workouts
  • About SHAPE

Profile Menu

Your Account

Account

  • Join Now
  • Your Profile
  • Newsletters
  • Email Preferences
  • Manage Your Subscription this link opens in a new tab
  • Help
  • Log Out
Login
Sweepstakes

Follow Us

  1. Shape.com
  2. Fitness
  3. Workouts
  4. 8 Lower-Body Exercises for One of the Best Leg Workouts You Can Do

8 Lower-Body Exercises for One of the Best Leg Workouts You Can Do

By Brad Schoenfeld Updated December 29, 2021
Skip gallery slides
FB Tweet
8 Lower-Body Exercises for One of the Best Leg Workouts for Women

This leg workout for women — or anyone, really — has it all, and you can do it right at home. Hit your quads, glutes, hamstrings, calves, and hips with these leg workout moves.

Start Slideshow

1 of 9

FB Tweet
Pinterest Email Send Text Message Print

The Complete At-Home Leg Workout for Women

best-leg-workout-for-women
Credit: Peter Ardito

If you think leg workouts for women that include strength moves will bulk you up, you don't know squat (pun intended), says physiologist Brad Schoenfeld, Ph.D., C.S.C.S., author of Strong & Sculpted.

"Not only have EMG studies shown that basics like squats, lunges, and calf raises work the leg muscles best, but women don't tend to build big muscles thanks to a lack of testosterone," says Schoenfeld, who created this leg workout for women with that science in mind. But the real magic is in his mix. "This workout is greater than the sum of its parts, because each move is hitting different fibers in the legs that you are probably overlooking," says Schoenfeld. (Related: The 4-Week Weight Training Plan for Women)

How it works: Do two to three sets of this leg workout for women three times a week on nonconsecutive days, resting for around 30 seconds between sets. 

You'll need: A chair or bench, a 5-pound dumbbell, and a towel.

1 of 9

Advertisement
Advertisement

2 of 9

FB Tweet
Pinterest Email Send Text Message Print

Split Squat

best-leg-workout-for-women-split-squat
Credit: Peter Ardito

Targets: butt and quads

A. Stand with back facing a chair (about 2 feet away), hands on hips or clasped in front of chest, and bend right leg reaching behind to place top of foot on chair seat or bench.

B. Squat, bending right leg 90 degrees with knee over ankle. Press through mid foot to stand. 

Make this move harder: After each full squat, do a half squat, bending just 45 degrees. (Or amp up these leg workouts for women by tacking on this 30-day squat challenge afterwards.)

Do 15 to 20 reps per leg. Switch sides; repeat.

2 of 9

3 of 9

FB Tweet
Pinterest Email Send Text Message Print

Pistol Squat

woman in workout clothes demonstrating how to do a pistol squat glute exercise
Credit: Peter Ardito

Targets: butt and quads

A. Stand with feet hip-width apart, hands reaching in front of chest. Lift left foot forward a few inches off floor, foot flexed.

B. Squat, bending left knee 90 degrees, holding left leg to hip level in front of body.

Make this move easier: Let right heel hover close to floor or hold onto a chair or wall for support. (Cue up this intense workout playlist to power you through all of these leg workout moves for women.)

Do 5 to 10 reps. Switch sides; repeat.

3 of 9

Advertisement

4 of 9

FB Tweet
Pinterest Email Send Text Message Print

Goblet Squat

best-leg-workout-for-women-goblet-squat
Credit: Peter Ardito

Targets: butt, quads, inner thighs, and hamstrings

A. Stand with feet wider than shoulder-width apart, toes turned out, holding handle of a single dumbbell vertically with both hands in front of chest (like a goblet), elbows bent out to sides.

B. Squat, bending knees 90 degrees. Press through mid-foot to stand.

Make this move harder: Holding weight in place, jump up slightly as you rise out of squat, landing with knees soft. (Related: Everything You Need to Know About Plyometrics, Plus Knee-Friendly Exercises)

Do 15 to 20 reps.

4 of 9

5 of 9

FB Tweet
Pinterest Email Send Text Message Print

Three-Way Lunge

best-leg-workout-for-women-three-way-lunge
Credit: Peter Ardito

Targets butt, quads, inner thighs, and hamstrings

A. Stand with feet hip-width apart, hands clasped in front of chest. Lunge forward with left leg (knees bent 90 degrees — form check!); return to start.

B. Lunge left leg out to left, toes facing forward, and bend left knee 90 degrees. Return to start.

C. Lunge backward with left leg to complete 1 rep of this leg exercise for women. 

Do 15 to 20 reps. Switch sides; repeat.

5 of 9

6 of 9

FB Tweet
Pinterest Email Send Text Message Print

Good Morning

best-leg-workout-for-women-good-morning

Targets: abs, butt, and hamstrings

A. Stand with feet shoulder-width apart, holding ends of a single dumbbell in each hand; bend elbows by sides to bring weight under chin.

B. Keeping legs straight and maintaining arm position, press butt backward to hinge forward at hips until back is near parallel to floor.

C. Without rounding back, squeeze glutes to return to standing.

Do 15 to 20 reps.

6 of 9

Advertisement
Advertisement
Advertisement

7 of 9

FB Tweet
Pinterest Email Send Text Message Print

Single-Leg Deadlift

best-leg-workout-for-women-single-leg-deadlift
Credit: Peter Ardito

Targets: butt and hamstrings

A. Stand with feet hip-width apart, holding a dumbbell in each hand, palms facing front of thighs.

B. Hinge forward at hips 90 degrees and lift extended left leg behind body so that body is parallel to floor from head to left heel, arms hanging down.

Do 15 to 20 reps. Switch sides; repeat.

7 of 9

8 of 9

FB Tweet
Pinterest Email Send Text Message Print

Calf Raise Three Ways

best-leg-workout-for-women-calf-raise
Credit: Peter Ardito

Targets: calves

A. Stand with balls of feet on bottom step of a staircase, step, or bench, heels hanging over edge, hands on hips.

B. Turn toes inward. Lift heels high, then lower them slightly below level of step. Do 15 to 20 reps.

C. Next, turn toes out 45 degrees; repeat.

D. With toes forward, stand on left leg only, bending right leg behind body; repeat lifts. Do 15 to 20 reps. Switch legs; repeat.

Do 2 to 3 sets of series.

8 of 9

9 of 9

FB Tweet
Pinterest Email Send Text Message Print

Hamstring Curl

woman in workout clothes demonstrating how to do a hamstring slider curl glute exercise
Credit: Peter Ardito

Targets: butt and hamstrings

A. Lie face-up on the floor, arms by sides, legs extended with heels pressing into a folded towel on floor.

B. Slowly pull heels toward butt while lifting hips off floor until knees are bent 90 degrees and body forms a straight line from shoulders to knees.

C. Slide legs forward to return to start. 

Do 2 to 3 sets of 15 to 20 reps. 

9 of 9

Advertisement
Advertisement
Advertisement
Replay gallery

Share the Gallery

Pinterest Facebook

Up Next

By Brad Schoenfeld

    Share the Gallery

    Pinterest Facebook
    Trending Videos
    Advertisement
    Skip slide summaries

    Everything in This Slideshow

    Advertisement

    View All

    1 of 9 The Complete At-Home Leg Workout for Women
    2 of 9 Split Squat
    3 of 9 Pistol Squat
    4 of 9 Goblet Squat
    5 of 9 Three-Way Lunge
    6 of 9 Good Morning
    7 of 9 Single-Leg Deadlift
    8 of 9 Calf Raise Three Ways
    9 of 9 Hamstring Curl

    Share & More

    Pinterest Email Send Text Message Print
    Shape

    Magazines & More

    Learn More

    • Customer Service this link opens in a new tab
    • Advertise this link opens in a new tab
    • Content Licensing this link opens in a new tab
    • Affiliate Program this link opens in a new tab
    • Accolades this link opens in a new tab

    Connect

    Subscribe to Our Newsletter
    Sign Up
    MeredithShape is part of the Instyle Beauty Group. © Copyright 2022 Meredith Corporation. All Rights Reserved. Privacy Policythis link opens in a new tab Terms of Servicethis link opens in a new tab Ad Choicesthis link opens in a new tab California Do Not Sellthis link opens a modal window Web Accessibilitythis link opens in a new tab
    © Copyright Shape. All rights reserved. Printed from https://www.shape.com

    Sign in

    View image

    8 Lower-Body Exercises for One of the Best Leg Workouts You Can Do
    this link is to an external site that may or may not meet accessibility guidelines.