Fitness

Ultimate Booty and Leg 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!

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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The simple exercise of a stationary lunge can target different lower body muscles depending on slight variations in your stance and movement. ⠀ ⠀ Quads: keep your body upright, feet a few feet apart, movement is up and down with back knee bending to close to 90 degrees in the movement ⠀ ⠀ Glutes/Hamstings: ⠀ Variation 1: feet a few feet apart, lean forward in the lunge bringing weights towards your feet, do not round your back, push through heel ⠀ ⠀ Variation 2: feet farther apart, back knee only bends a little bit, Body is upright but comes slightly forward and back in the movement, push back through heel and concentrate on glutes ⠀ ⠀ How do YOU do your lunges? ⠀ ⠀ ***For more exercise demos check out my online fitness challenges at www.trainerlindseystribe.com/aboutme ***⠀ ⠀ Song: 2Pac “California Love” ⠀ @rockmyrun ⠀ Playlist: Fit Body Power (my playlist!!)

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.

Isolate Your Legs and Booty Even More

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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Lindsey Mathews

Lindsey Mathews

Head Trainer & Nutritionist

Lindsey Mathews is the Head Trainer and Nutritionist at IdealFit. She is a NSCA-CSCS certified personal trainer, C-ISSN certified sports nutritionist, Pn. 1 certified nutrition coach, and a nationally qualified NPC bikini competitor. Before joining IdealFit, she ran the largest boot camp program in Utah County.


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