The 25 best leg exercises for women
Beyond aesthetics, working out your legs is important; they’re literally what keep you moving all day, so building strength in your lower half (yes, glutes included) is crucial.
Unfortunately, too many people neglect leg day, a) because they think they’re already working their legs all day, especially if they're doing workouts like running or biking, and b) because the leg muscles are so large to begin with, it takes longer to see results. But persevere: you'll get the biggest bang for your workout buck by doing strength exercises that specifically target your legs at least once a week.
Despite what you might think, you don't need to use a heavy barbell or any crazy equipment to really work your lower-body, either. With simple equipment like dumbbells, a stability ball, some resistance bands, and maybe a kettlebell, you can reap serious leg day rewards.
To save you some trouble, I broke down 25 of the best leg exercises you can do. Start incorporating them into your own leg workouts by choosing four big moves that involve multiple joints, like squats, deadlifts, and lunges. From there, add in three or four simpler accessory moves, like clamshells or kickbacks.
Switch things up every few weeks to stay engaged and you'll definitely feel (and see!) the benefits.
Time: 10 to 20 minutes
Equipment: Looped resistance band, stability ball, dumbbells
Good for: legs
Instructions: Choose seven or eight exercises from the list below. Perform three or four sets of 10 to 12 reps of each move. Then, rest for 30 to 60 seconds and continuing onto the next.
1. Goblet Squat
How to: Stand with feet hip-width apart and hold a weight in front of chest, elbows pointing toward the floor. Push hips back and bend knees to lower into a squat. Push yourself back to start. That's one rep. Do three or four sets of 10 to 12 reps, then rest for 30 to 60 seconds and continue onto your next move. (Remember: You're doing seven or eight total.)
2. Banded Lateral Walk
How to: Place a mini resistance band a few inches above ankles, and stand with feet hip-width apart, knees slightly bent. Maintaining a tight core, step left foot out to the side, followed by right. That’s one rep. Do three or four sets of 10 to 12 reps per side, then rest for 30 to 60 seconds and continue onto your next move. (Remember: You're doing seven or eight total.)
3. Single-Leg Deadlift
How to: Holding a weight in either hand, stand on left leg with palms facing toward thighs. Keep left leg slightly bent while hinging forward at hips, extending right leg straight behind you, until torso is parallel to the floor. Weights should be lowered straight down as you move until they're almost touching the floor. Drive into left heel to return to standing. That’s one rep. Do three or four sets of 10 to 12 reps on each side, then rest for 30 to 60 seconds and continue onto your next move. (Remember: You're doing seven or eight total.)
4. Sumo Deadlift
How to: Holding two kettlebells or dumbbells, stand with feet slightly wider than hip-width apart, toes pointed out. Position weights in front of thighs, palms facing in. Keeping knees slightly bent, press hips back as you hinge at the waist and lower the weights toward the floor. Squeeze glutes to return to standing. That's one rep. Do three or four sets of 10 to 12 reps, then rest for 30 to 60 seconds and continue onto your next move. (Remember: You're doing seven or eight total.)
5. Stability Ball Bridge
How to: Start lying on back with arms by sides, legs bent at 90 degrees (shins parallel to mat) and feet on stability ball. Push down into soles, upper back, and arms to lift hips off ground a few inches. Return to start. That's one rep. Do three or four sets of 10 to 12 reps, then rest for 30 to 60 seconds and continue onto your next move. (Remember: You're doing seven or eight total.)
6. Lateral Lunge with Balance
How to: Stand with feet hip-width apart, hands at sides. Take a big step to the right, then push hips back, bending right knee and lowering until right knee is bent to 90 degrees. Push back to an upright position, lifting knee and pulling it into chest with arms. That's one rep. Do three or four sets of 10 to 12 reps on each side, then rest for 30 to 60 seconds and continue onto your next move. (Remember: You're doing seven or eight total.)
7. Squat with Heel Raise
How to: Stand with heels wider then shoulder-distance apart, toes turned out slightly. Bend knees, reach hips back, and lower down into a squat. Drop arms down in between legs. Then, drive in into heels to stand up, circling arms out to the sides. At the top, lift arms straight up overhead and press up onto toes. That's one rep. Do three or four sets of 10 to 12 reps, then rest for 30 to 60 seconds and continue onto your next move. (Remember: You're doing seven or eight total.)
8. Suitcase Deadlift
How to: Hold a weight with left hand, feet shoulder-width apart and right hand clenched in fist. Keeping abs engaged and knees soft, sit hips back to slowly lower weight until it reaches middle of left shin. Back should be parallel to the floor. Pressing through heels and engaging abs, quickly return to start. Squeeze glutes once completely upright. That's one rep. Do three or four sets of 10 to 12 reps, then rest for 30 to 60 seconds and continue onto your next move. (Remember: You're doing seven or eight total.)
9. Bulgarian Split Squat
How to: Start standing about two feet in front of a step, holding a weight in each hand. Extend left leg back and place left foot on step. Bend knees to lower body as far as you can (or until knee hovers right above the ground), keeping shoulders back and chest up. Pause, then press through right heel to return to start. That's one rep. Do three or four sets of 10 to 12 reps on each side, then rest for 30 to 60 seconds and continue onto your next move. (Remember: You're doing seven or eight total.)
10. Sumo Squat
How to: Stand with heels shoulder-distance apart, then turn toes open slightly. Hold a kettlebell or dumbbell in front of hips. Bend knees, reaching hips back, and lower down into a squat. Allow arms to hang so that the weight remains under shoulders. Lower until hips are slightly below the level of knees. Pause at the bottom for two seconds, then drive into heels to return to standing. That’s one rep. Do three or four sets of 10 to 12 reps, then rest for 30 to 60 seconds and continue onto your next move. (Remember: You're doing seven or eight total.)
11. Stability Ball Hip Thrust
How to: Start with arms behind head and elbows wide, upper back pressed into stability ball, legs bent and feet flat on floor, hips hovering above mat. Lean back into stability ball and lift hips toward ceiling until thighs are parallel to mat. Return to start. That's one rep. Do three or four sets of 10 to 12 reps, then rest for 30 to 60 seconds and continue onto your next move. (Remember: You're doing seven or eight total.)
12. Isometric Calf Raise
How to: Hold a pair of dumbbells and stand with feet shoulder-width apart. Keeping the rest of body still, lift up onto the tips of toes. Hold for up to 30 seconds. That's one rep. Do three or four sets of 10 to 12 reps, then rest for 30 to 60 seconds and continue onto your next move. (Remember: You're doing seven or eight total.)
13. Reverse Lunge
How to: Stand with feet hip-width apart, and hold dumbbells in either hand at sides. Step back with right leg and bend both knees as you lower until knees are both bent at 90-degree angles. Push through left foot to stand. That's one rep. Do three or four sets of 10 to 12 reps on each side, then rest for 30 to 60 seconds and continue onto your next move. (Remember: You're doing seven or eight total.)
14. Supported Single-Leg Deadlift
How to: Stand on left leg with a dumbbell in right hand, palm facing toward thighs, left arm by side. Step right leg a few feet behind body, lift heel, and press right toes into the floor for balance. Keep left leg slightly bent. Lean forward, hinging at the hips with a flat back while lowering the weight toward the floor. Drive into left heel to return to the standing position. That’s one rep. Do three or four sets of 10 to 12 reps on each side, then rest for 30 to 60 seconds and continue onto your next move. (Remember: You're doing seven or eight total.)
15. Duck Walks
How to: Stand with feet shoulder-width apart, and cross hands in front of chest. Slowly sit hips back and down into a half squat position. Keeping hips stable, lower right knee down to the ground, followed by left. Bring right foot forward, followed by left, and return to half-squat position. That’s one rep. Do three or four sets of 10 to 12 reps on each side, then rest for 30 to 60 seconds and continue onto your next move. (Remember: You're doing seven or eight total.)
16. Curtsy Lunge
How to: Stand with feet hip-width apart, holding a dumbbell in each hand. Take a big step back with right leg, crossing it behind left side at the same time. Bend knees and lower hips until left thigh is nearly parallel to the floor. Keep torso upright and hips and shoulders as square as possible. Return to start. That’s one rep. Do three or four sets of 10 to 12 reps on each side, then rest for 30 to 60 seconds and continue onto your next move. (Remember: You're doing seven or eight total.)
17. Step Up
How to: Start standing facing a box or step, holding dumbbells in front of chest. Place left foot on the bench and right foot on the floor. Pushing through left foot, lift body up until standing on top of the bench. Drive right knee up until it forms a 90-degree angle. Pause, then return to start. That’s one rep. Do three or four sets of 10 to 12 reps on each side, then rest for 30 to 60 seconds and continue onto your next move. (Remember: You're doing seven or eight total.)
18. Pistol Squat
How to do it: Start standing with feet hip-distance apart. Lift right leg while sitting hips back and bending left knee, bringing body as low as possible while keeping torso upright. Arms can be held out in front of chest or out to sides for balance. Driving through left heel, stand up to return to start. That's one rep. Do three or four sets of 10 to 12 reps on each side, then rest for 30 to 60 seconds and continue onto your next move. (Remember: You're doing seven or eight total.)
19. Lateral Step-Out Squat
How to: Stand up straight with a resistance band wrapped just below knees. Clasp hands in front of your chest. Take a big step to the right, then bend knees, sit back, and lower hips until thighs are parallel with the floor. Engage glutes and press back up through heels to return to standing. That's one rep. Do three or four sets of 10 to 12 reps, then rest for 30 to 60 seconds and continue onto your next move. (Remember: You're doing seven or eight total.)
20. Mini Band Clamshells
How to do it: Lie on right side with knees bent. Place mini resistance band around thighs, just above knees. Place left hand on left hip and form a 90-degree angle with right arm to prop yourself up and remain stable. Working against the band, squeeze glutes and thigh muscles to press left thigh up as far as possible. Then slowly bring left thigh back to starting position. This is one rep. Do three or four sets of 10 to 12 reps on each side, then rest for 30 to 60 seconds and continue onto your next move. (Remember: You're doing seven or eight total.)
21. Mini Band Kickback
How to: Get on hands and knees. Put one end of mini band around right foot and position the other end on left thigh, just above knee. While keeping abs tight, contract glutes to slowly kick right leg back until it's straight. At full extension, squeeze glutes for a second. Slowly bring it back down. That’s one rep. Do three or four sets of 10 to 12 reps on each side, then rest for 30 to 60 seconds and continue onto your next move. (Remember: You're doing seven or eight total.)
22. Lying Lateral Leg Raise
How to: Lie on right side, resting right elbow on ground just below right shoulder, and placing left hand on the floor in front of chest for stability. Right leg should be straight on the ground, and left leg should be bent over right leg. Without moving any other part of body, slowly raise right leg as high as you can. Pause, then return to the starting position. That’s one rep. Do three or four sets of 10 to 12 reps on each side, then rest for 30 to 60 seconds and continue onto your next move. (Remember: You're doing seven or eight total.)
23. Isometric Squat
How to: Stand with feet shoulder-width apart, hands clasped in front of chest. Push hips back and bend knees to sink hips until thighs are nearly parallel to the ground. Hold for up to 30 seconds. That's one rep. Do three or four sets of 10 to 12 reps, then rest for 30 to 60 seconds and continue onto your next move. (Remember: You're doing seven or eight total.)
24. Banded Glute Bridge
How to: Wrap a resistance band around thighs and lie on back with knees bent, feet on the floor 12 to 16 inches from butt. Brace core, then press into heels and squeeze glutes to raise hips toward the ceiling while pushing upper back into the ground. Pause in this position and expand the band by pressing knees apart. Return to start. That's one rep. Do three or four sets of 10 to 12 reps, then rest for 30 to 60 seconds and continue onto your next move. (Remember: You're doing seven or eight total.)
25. Stability Ball Hamstring Curl
How to: Start lying on back with arms at sides and legs extended at 45-degree angle, feet resting on stability ball. Press into upper back and arms to lift hips off ground. Then, bend knees and engage hamstrings to pull heels toward butt. Re-extend legs. That's one rep. Do three or four sets of 10 to 12 reps, then rest for 30 to 60 seconds and continue onto your next move. (Remember: You're doing seven or eight total.)
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