Legs workout for womens
Tips for womens how to get bigger legs
Hey ladies! Want to know the most effective ways to train your legs and glutes? Here’s everything you need to build shapely legs and a firm booty so you can rock the heck out of those jeans.
Most women, no matter how active they are, have stronger quads than hamstrings and glutes. Think about your typical lower-body workout—most movements have some involvement from the quads. Additionally.
The good news? Training the muscles that stabilize the knee joint may help decrease the injury rate observed in females. Not to mention, having weak glutes and hamstrings can also be the cause of the dreaded flat-bottom syndrome.
Although women aren’t always genetically predisposed to have balanced leg muscles, it doesn’t mean you’re stuck like that! By training your hamstrings and glutes, you can fix that imbalance, and build more defined legs and a round, firm booty.
DUMBBELL SPLIT JUMP
Hold a pair of dumbbells at arm’s length next to your sides, palms facing each other. Stand in a staggered stance, your left foot in front of your right. From a standing position, lower your body into a split squat. (A) Quickly switch directions and jump with enough force to propel both feet off the floor. (B) Repeat, alternating back and forth with each repetition. (C)
FARMER’S WALK ON TOES
Grab pair of heavy dumbbells and hold them at your sides at arm’s length. Raise your heels and walk forward (or in a circle) for 60 seconds.
REVERSE DUMBBELL BOX LUNGE WITH FORWARD REACH
Stand on a 6-inch box or step, holding a pair of light dumbbells at your sides. (A) Step backward into a lunge with your right leg as you lean forward at your hips and reach toward your feet. (B) Reverse the movement to return to the starting position
SINGLE-ARM KETTLEBELL SWING
Grab a kettlebell with an overhand grip and hold it in front of your waist at arm’s length. (You can also do the exercise two handed, holding the kettlebell with both hands.) Bend at your hips and knees and lower your torso until it forms a 45-degree angle to the floor. Swing the kettlebell between your legs. (A) Keeping your arm straight, thrust your hips forward, straighten your knees, and swing the kettlebell up to chest level as you rise to standing position. (B) Now squat back down as you swing the kettlebell between your legs again. Swing the weight back and forth forcefully.
MARCHING HIP RAISE WITH FEET ON A SWISS BALL
Lie faceup on the floor with your knees bent and your feet flat on a Swiss Ball. Raise your hips so your body forms a straight line from your shoulders to your knees. (A) Lift one knee to your chest (B), lower back to the start, and lift your other knee to your chest. Continue to alternate back and forth.
Hold a dumbbell vertically next to your chest, with both hands cupping the dumbbell head. (Imagine that it’s a heavy goblet.) (A) Brace your abs, and lower your body as far as you can by pushing your hips back and bending your knees. (B) Pause, then push