Ultimate Booty and Leg Workout For Women

leg and glute workout for women

Hey guys! I’m here with another collection of tips to help you reach your fitness goals. Today my focus is on constructing an effective leg workout for women!

I’m often asked for advice on how to develop that killer booty and those stunning legs all women are chasing after. I usually tell them that it all starts with the way you train.

Fine tuning the ultimate booty and leg workout for women is absolutely essential to achieving a lean, toned, and strong lower body.

But knowing where to begin can be a little bit tricky. With so many workouts you can do for your legs, how are you supposed to know which ones to incorporate into your routine?

A quick online search for “leg workouts” comes up with literally dozens of exercise ideas! Whether you’re just starting out or simply looking to change things up, having so many options can definitely feel a little overwhelming.

But not to worry! I’ll totally help clear things up. I’m here to tell you which exercises you need to prioritize in order to have the best booty and legs workout ever!

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booty and Leg workout essentials

The main muscle groups that comprise your legs and butt are your glutes, hamstrings, quads, and calves. If you want to obtain that rockin bod you’re after, you can’t ignore any of them.

You won’t have enough time or energy to thoroughly focus on isolating each group in every leg workout though. That’s why it’s important to select exercises that engage multiple muscle groups.  

It’s hard to say that one exercise is more important than another because they’re all important for different reasons. But there are a few exercises that are essential to any leg workout for women. This is because they’re compound exercises that effectively engage most of the muscle groups you’re trying to target!

While you should be doing other exercises as well, prioritize these three lifts during your leg workout. They’ll get you farther along the path to reaching your fitness goals than any other lower body exercises.

Squats:

Glute and leg workout for women

Not many exercises are as all-encompassing for your lower body as the squat. Squatting works your glutes, hamstrings, and quads, and it can be done in a variety of ways.

Squats are versatile in that they can be performed effectively with added weight or just the weight of your body!  

A traditional squat is great, and you can also switch it up with different squat variations. Some of the best squat varieties include:

  • Bodyweight Squat: As depicted in the above image, a bodyweight squat is performed with no added weight. Begin with your feet about shoulder-width apart and your toes turned out just slightly. You can keep your arms close to your body, or extend them for added balance.
  • Pop Squats: Begin as you would a bodyweight squat. Finish the upward motion with a small jump, landing with your feet just a few inches apart. Immediately jump back into starting position and perform another squat.
  • Wall Squats with Stability Ball: Stand with an exercise ball pinned between your lower back and a wall. Perform a squat with a straight back, keeping the ball pinned during the entire movement.

Deadlift:
Deadlifts blast your hamstrings and glutes, and also work your quads, hips, and back! The deadlift might be the most functional exercise you’ll do during your leg workout since it more closely mimics real life movements than most others.

Just remember to maintain good form. Try not to round or arch your back, but focus on keeping it as straight as possible, with your head in neutral position.

Just like with the squat, there are several variations you can try in order to target different areas. Check out each of the following:

  • Romanian Deadlift: Keep your back straight and your head neutral. As you rise with the weight to a standing position, bend your knees just slightly and avoid thrusting your hip when you reach the top of the lift. 
  • Stiff-Legged Deadlift: As the name implies, the legs are kept relatively stiff during this exercise. This exercise is very similar to the Romanian deadlift, with the main difference being less bend in the knee. This leads to a better hamstring workout.
  • Single Leg Deadlift: Keep one leg on the ground while bending the knee just slightly. Your form should be similar to the stiff-legged deadlift, while the raised leg is lifted behind you and kept in line with your back. Scroll down to see a video where I demonstrate this.

Lunges:
One of the best lower body exercises, lunges work your hips, glutes, quads, and hammies!

Like squats, they don’t necessarily call for any special equipment. So you can do them anywhere!

While you don’t need to add weight when lunging, I recommend holding a set of dumbbells if you feel like it’s too easy without them.

Check out the following video for different variations you can do to target different muscles.

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A post shared by Lindsey Mathews (@trainerlindsey) on

For each of these exercises, I suggest performing 3-4 sets, with 10-12 reps per set.

Further Isolate Your Legs and booty

Okay, now that we’ve gone over the core lifts of your leg workout, let’s talk about isolating each major muscle group to help you get the ultimate workout!

Quads

For a totally awesome quad circuit, check out my friend Trainer Tamara’s 4 Leg Exercises for Goddess Quads!

If you have enough energy for one more exercise once you’ve finished Tamara’s circuit, I suggest leg extensions.

Leg extensions are most effective when done on a leg extension machine, and when the weight level allows you to fully extend your leg.

Aim for 3-4 sets of 10-12 reps.

Hamstrings

After completing deadlifts, your hamstrings are probably pretty toasted, or at least they should be. But if you do feel like you have something left in the tank, go for a round of leg curls.

If you’re at the gym, head to the leg curl machine. If you’re at home, you can perform an effective bodyweight leg curl without any equipment.

This is performed by lying face down on the floor (I suggest placing a pillow under your head) and slowly bending one knee, raising the lower leg until the heel of your foot touches your butt. If you can’t quite touch heel to butt, just get as close as you can. Slowly return your leg to the starting point, and then repeat the movement using the opposite leg.

As with the other workouts, 3-4 sets of 10-12 reps should be sufficient.

Booty

The core lifts discussed earlier will definitely work your booty. But to better isolate your glutes and start building a killer butt, check out this workout template.

  1. Weighted hip thrust
  2. Single leg press
  3. Single leg deadlift with kettlebell
  4. Curtsy lunge with dumbbells
  5. Single leg bridge
  6. Weighted donkey kicks with dumbbell

I suggest 3-4 sets of each exercise and 10-12 reps per set with 60 seconds rest between each set. If you’re not familiar with some of these exercises, not to worry! You can check out my video below for a demonstration of how to effectively perform each one.

Don’t forget cardio!

Great legs are achieved by building lean muscle and burning fat.  By combining aerobic exercise (traditional cardio) with weight lifting, you’ll be able to help rev up your calorie burn while working towards your lean muscle building goals.

Plus, cardio exercises such as running, stair climbing, or biking, involve your legs and can be a great warm-up to start off your leg workout!

So to obtain the maximum results from all your hard work, make a point not to skip cardio! Just don’t go so hard that you tire your legs out before your workout.

Get Started Today

Whether your fitness goal includes building lean muscle, burning fat, gaining strength, or getting toned, we all want to achieve a great pair of legs and an awesome booty.

The hardest part is getting started, but once you do the results will be awesome!

So don’t hesitate, start today!

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129 Comments

  1. Angelina Brown

    Great article! Women are always looking for new workouts to get their legs in shape. The squats are particularly very effective and they work many muscle groups in the body. Combine these exercises with a healthy diet regime and plenty of water, and results will be seen faster.

  2. Lindsey Tracy

    I love working quads! Hip abductors are amazing too. Building my quads and hams are essential to building the booty. I need to incorporate my single leg deadlifts

  3. Christina Andres

    I love squats and deadlifts. Need to start doing the one leg deadlifts again though, they kill me everytime!

  4. Jenna Rutherford

    Legs are my one of my least favourite but I’m excited to try these all out!! Will definitely use the tips about lunges and deadlifts! Thanks!! 🙂

  5. Chelsea Knutson

    Weighted deadliest sound scary! I will try and add some to my workout ☺ great tips in this blog!

  6. Jennifer Greene

    Leg day is always my favorite. I am going to try adding weighted donkey kicks to my workout this weekend as I finish the midway point of my third round of Tamara’s Booty Challenge!

  7. Philia

    I’m going to try working on some deadlifts, since they’ve always kind of intimidated me as they’re an exercise that’s hard to master, but I’ve gotta start somewhere!

  8. Shirley Gregg

    I am going to try to do 100 squats and deadlifts every day. These two are the areas I need to work on the most!

  9. Bronte Joyce

    I’m going to try this circuit for my glute day this week!
    Weighted hip thrust
    Single leg press
    Single leg deadlift with kettlebell
    Curtsy lunge with dumbbells
    Single leg bridge
    Weighted donkey kicks with dumbbell
    Can’t wait to feel the burn!!

  10. Chelsea Ramirez

    Lower body workouts, especially squats, are my favorite! Thanks for the tips! Yeah

  11. Jordan Dick

    Tip of single legs is defiantly getting added to my weekly regimen.

  12. Valeria Perez

    Awesome post very helpful as well! I am going to try the lunges, to target the different parts of my legs instead of making my leg days longer and trying to target each itself!!! Thank you for this post 🙏🙏🙏

  13. Roxanne Rankin

    I do most of these already but have not tried the wall squat with the ball, excited to add that into my booty and leg routine!

  14. Johanna

    Definitely want to get better at deadlifts. They’ve never been a favorite of mine but I know the benefits outweigh the annoyance I have with them.

  15. Chasta howes

    I am going to do squats. Maybe fix myself up a daily squat challenge

  16. Christina Gonzalez

    Definitely adding cardio to my workouts! Working legs is my fave! Thanks for all the tips!

  17. Kelly Kenville

    I’m going to try the routine with the weighted hip thrusts. Thank you!!

  18. Caridad Hernandez

    Thank you for the tips, they’re are all great! Definitely will be doing the workout tonight 😊💛. This is perfect since I’ve been working on my glutes 😁🍑🍑 I will slowly but surely incorporate dead lifts into my workout routine 😉💪

  19. Adrienne

    Woo! Can’t wait to incorporate these into my routine after I finish the 6 week Fit Model Fitness challenge!!

  20. Stacia

    I’m going to try some different deadlifts than the ones I always do

  21. Sarah

    I will try a 100 squats a day for a month! Gotta get that booty poppin 🍑!

  22. Tanya

    I’m going to try bodyweight leg curls. I like to workout at home instead of a gym, so it’s nice to find exercises that don’t require equipment & still work the same muscles! 💪

  23. Kylee Gunter

    Im going to try the 6 exercises to a better booty! I never thought about using weights during the donkey kicks!

  24. Tishonna Brown

    I will implement the single leg deadlifts. I want to start challenging myself during my leg workouts. I tend to do the same exercise all the time. I know this exercise very well really challenge me and help build dat booty I want.

  25. Laura

    Definitely going to do the listed workout template to build that booty!

  26. Kristen B.

    Wall Squats with Stability Ball. Those always make the booty burn!🔥

  27. Celeste Bernard

    I’m working on deeper squats and and different deadlift variations!!! Love this article, so many helpful tips!!

  28. JAN

    Great advice! I want to try it all. Good thing I have already tried many of these moves in trainer Lindsey 6 week challenge! 🍑

  29. Autum

    I want to do all of them. They work all the different muscles for those sexy legs and squat booty. My fave are the deadlifts and squats.

  30. Logan Smith

    I loved all of this helpful info! I loved the leg info as well! I want to try the pop squats! I am really intrigued by Trainer Tamara’s Goddess legs challenge!

  31. Lauren

    I’m going to go to the gym tomorrow morning and do some killer booty workouts!

  32. Jenn

    Super helpful post! I need to add weights to my lunges and donkey kicks.

  33. Eveline

    I’m going to try more glute isolation movements! I’ve seen a big difference in the past 2 years on my entire body but I think it’s time I start targeting specific areas for more results! 🍑

  34. Valerie

    Need tips on how to shrink calves if possible. Mine are too big (muscle not fat).

  35. Patrycja

    I definitely have to work on incorporating more lunges, deadlifts and single leg exercises into my workouts!

  36. Lisa

    Tamara’s booty challenge was good! I like to add booty bands (and weights!) to my squats to kick it up a notch

  37. Thyra

    I am going to try the variations on deadlifting to keep my legs strong for running. Need to keep up on injury prevention for my knees!

  38. Elise

    Legs haven’t always been a favorite in the past. I tried some of these and it has changed my routine. I like the reminder that cardio is also important and that is what I am going to work on next.

  39. Andrea

    Can’t wait to switch up leg day with a few of these variations! Thanks IdealFit

  40. Laura

    I love adding in pop squats and skaters in the middle of my sets to get a little extra cardio!

  41. Kacie

    I’ve had my eye on trainer tamara’s Booty challenge- I’m going to be signing up for that!

  42. Lauren Tomaszewski

    I’m going to try out the pop squats! I do jump squats now but don’t immediately go into another squat, sounds intense!

    1. Andrea

      There’s a combo that’s 30 sec squat hold, 10 jump squats, 10 pop squats in one of trainer lindsey’s Workouts. Man, it’s tough. You repeat that during each circuit. My legs are always sore for a couple days. Def recommend pop squats. They are my fav!

  43. Nisha

    Thanks for this! I think it’s time to add some curtsy lunges…I do like deadlifts since I know I can lift heavy on those but I have yet to add some curtsy lunges to the mix!

  44. Christy

    I didn’t know there were so many kinds of deadlifts! I’m going to start adding some into my routine.

  45. Allegra Edelnant

    I did pop squats and lunges this morning! Gotta start upping my leg game. Can’t wait to try the quad workouts!

  46. Sammi Osinski

    This was super helpful. I always just do body weight squats, I have some new variations to try!

  47. Ashley Poortenga

    I am going to incorporate more lunges! They’re always the thing I don’t want to do but I know I should! 🏃🏼‍♀️

  48. Kayla Church

    Great tips! Going to incorporate deadlifts into my workout routine. Right now I am using mainly glute machines at the gym, so I am excited to add some new moves in my routine!

    Thanks!

  49. Lydia Janka

    I keep forgetting about lunges! They really are amazing for your legs! Definitely going to add those again 🙂

  50. Stacy

    I’m added wall squats with the stability ball into my squat routine! 💪🏼

  51. Ayana

    I struggle with finding different workouts for my hamstrings so I’m definitely going to be using some of the exercises listed. Thank you so much! I love leg day 😜

  52. Samantha

    I love these tips! I am going to add more deadlifts along with the lunge variations! Booty Gains!

  53. Barbara

    I’m going to try the weighted donkey kick, that one is new to me!

  54. Tonji B.

    I’m going to try to work on my form for deadlifts to make sure I have a stable back and not injure myself.

  55. Kristina Davis

    I am definitely going to add some of the exercises for my quads and I love all the varaiations for the deadlifts. Those are my favorite! Lunges are hard due to knee injuries but I still like to try to build strength in them so many i’ll try some of the different variations in the blog.

  56. Jennifer

    Gotta get back into doing deadlifts & trying the donkey kickbacks with a dumbbell!

  57. Anika Argyle

    I’m definitely going to try the body weight leg curl to work out my hamstrings a bit more from home!

  58. Sarah Checchi

    Loved this tips!!! Definitely going to try and incorporate more cardio into my workouts!!!

  59. Kari Chesney

    Super excited to try this “booty” workout template this week to add into my squat/deadlift routine! Time to get summer-ready!!!

  60. Jennifer Wooderson

    I’m going to incorporate single leg deadlifts in my routine!

  61. Erika

    Definitely going to try curtsy lunged with weights during my workout today.

  62. Elizabeth Rowe

    Leg day is not one of my favorites 😳😂 but I will make a point of incorporating the curtsy lunges, single leg deadlifts and weighted donkey kicks into my routine! Hoping that by by seeing some improvements will change my mind about leg days!!

  63. Jessica

    I can’t wait to try some deadlift variations! The weighted hip thrusts also sound hard but effective!!

  64. Olivia Hensley

    Great tips! I need to start adding more glute targeted moves to my leg days and this gave me some things to try.

  65. Kelsey

    I love a good booty workout! I will definitely be trying trainer Tamara’s goddess quads though! ❤️ Thanks for all your hard work!

  66. kimberly

    I’d like to try the Single Leg Deadlift!! Never tried it before but seems like a killer workout 💪🏼

  67. Linnea

    I’m excited to try the deadlift variations! I’ve only just started incorporating deadlifts so that should be fun.

  68. Rebecca A.

    I have always HATED doing lunges because I can feel my legs immediately getting worked out! For that reason, I try to stick to lunges frequently and trying different variations, like curtsy lunges to keep it interesting and spice up my work out! I always remember that the move I hate is the one I need to keep working on!!!

  69. Bri Xandrick

    Thanks for a great blog! I had never thought to do squats against a stability ball on the wall! That seems like a super effective way to maintain correct form!! Thanks for the awesome tip!!

  70. Liz B.

    I need to add more lunges to my daily workout if I’m going to be ready for summer 🍑

  71. Laura Ogden

    I really liked this article. I have a hard time shaping my booty with all that junk in my trunk. Definitly going to try doing more of a variety of workouts next booty day.:)

  72. Brooke Bearden

    I plan to do as much of this as I can, but am really looking forward to trying the popsquats! I feel those will be very beneficial for myself. Thanks for the tips and information!!

  73. Izzy

    I’m totally trying the booty workout! I do cardio and things that focus on the legs so it’ll be nice to focus on that for a change.

  74. Mahi Varma

    Thank you for explaining the importance of the compound exercises and how reflective they are. I’m definitively incorporating more lunges and hamstring curls to define, tone my legs. Also the booty focused workout are excellent way to finish off those compound movements. Excellent tips

  75. Julie Woosley

    So from now on I should probably not focus on one muscle group, but do excercises that do multiple muscle groups! Not to mention I need to work on that pesky cardio!!!

  76. Morgan

    I always do donkey kicks at the gym but I never knew you could add weight with a dumbbell! Definitely going to try this tip!

  77. Sara Lepine

    I’m interested in trying all of those suggestions! I’m most excited to try the booty exercises!

  78. Makenna Paskett

    Love the different squat variations shared. I find I get bored with the I usually weighted squats and need to try squats with an exercise ball against the wall. For sure will throw that in on my next leg day 💪❤️

  79. Jadyn Harshman

    I think I’m going to try to do deadlifts in my next workout! I’ve done everything besides this and I’m so excited to try!!

  80. Bethany

    I love doing deadlifts- I had such a flat booty and between those and bridges it is somewhat slightly shapely now.

  81. Wendy Sargent

    I gotta work on getting in more squats and lunges so I can look my best in my summer wardrobe this summer!

  82. Katelyn Bowen

    I love working legs!! I always jump right into leg workouts, but this week I’m going to warm up by running and doing some stairs before and after my leg workout.

  83. Jill Pharo

    I want to work on adding more cardio to my weights routine to warm up the legs. Love all the booty workouts & love including booty bands too!

  84. Beth smith

    Awesome info!! Thanks so much!! I am going to start incorporating the different dead lifts into my leg workouts. Love your products! Thanks!

  85. Sherri

    I might be aiming a little too high but I think I am going to try all of these!

  86. Angela

    I’m going to try and add in pop squats today! They should get me sweating!

  87. Jess

    I’m going to start incorporating the single leg deadlift into my flute days. I live challenging exercises, and this will challenge my balance!

  88. Holly

    I can’t wait to use cardio for legs rather than just for a warm up or a sweat!

  89. Britni Stowell

    Great tips. I need to add a little more cardio into my leg and glute days to help me build more lean muscle. Then I’ll really start to see the results i’m striving for.

  90. Brittany

    Hello!
    I’m most definitely going to work on my quads and booty. I’m going to read Tamaras Goddess Quads next!
    Thanks for the tips!

  91. Kathy R

    Going to focus on adding extra glute exercises to my leg day and watching for great form. Bathing suit season is almost here!!

  92. Nikki McClary

    One thing I have learned is to always stretch and roll before any leg day. I will continue to do this along with foam rolling afterwards. I love a good booty and hams workout but I feel if I don’t roll before their not fully awake and activated like they should be before I workout

  93. Melissa M

    This is super helpful! I’m going to try Trainer Tamera’s 4 Leg Excercises for Goddess Quads for my leg day this week. Can’t wait to feel the burn!

    1. Kenna Kamery

      Happy Monday!! Yay for IdealFit Tips! I will implement the curtesy lunges to isolate the booty gains. Thank you for this blog post

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