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Best Leg Exercises for Women The Moves You Need To Reshape Your Lower Body

The best leg exercises for women who want to reshape their lower body. The exercises that correct postural imbalances and boost performance.

The 7 minute workout below will bring your entire body back into alignment so you can kick serious butt during your lower body fat burning workouts.

Perform each of the leg exercises for 1 minute but add an extra minute to the hip flexor stretch (1 minute on each side). Do this before any cardio or strength workout and you'll quickly notice that you have less tension in the hips and shoulders and that your entire lower body and core work more efficiently during workouts.

Exercise
Lunge onto Box
1) Start position: Stand with feet hip width apart. Place hands on waist or out to sides for stability.
2) Step forward 2-3 feet and place foot onto a box 12-24” high.
3) Pushing off front foot, return to start position. Continue with same leg or alternate as prescribed.
4) Remember to keep head and back upright in a neutral position. Shoulders and hips should remain squared at all times.

Leg Exercises for Women Tip:
keep back leg straight as you lunge forward and land with foot flat on the bench.
Sets RepsWeight/
Resistance
 
Standing calf stretch
1. Start by placing your heels off the edge of a step or ledge.
2. Hold onto something if you need balance.
3. Relax and let your heels drop towards the floor until a stretch is felt in your calves.
4. Hold this position for the suggested number of seconds.

Leg Exercises for Women Tip:
Align head over shoulders, shoulders over hips, hips over knees, and knees over ankles. Keep abs in, shoulders back and down.
Sets RepsWeight/
Resistance
 
Runners Hip Flexor Stretch
1. Stand with legs wider than shoulder width apart.
2. Bend knee and lean to that side, with your chest on your thigh. Keep opposite leg straight. Stretch should be felt in extended straight leg.
3. Hold for 20-30 seconds and then repeat to the other side.

Leg Exercises for Women Tip:
Keep back thigh high but let hip sink down towards the floor. This is a counter movement, opposing actions that work together to stretch the hip flexors.
Sets RepsWeight/
Resistance
 
1 Leg Glute activation
1. Start by placing your foot up on the wall or on a bench.
2. Proceed to rise up on the ball of your foot and as you do this try to squeeze your glute on the same leg.
3. Sometimes if you place your hand on the spot you are trying to activate you will get a better activation response.
4. Continue to do this for the desired repetitions and then repeat with the other leg.

Leg Exercises for Women Tip:
This is a glute exercise so be sure to place the foot on a wall with leg 90 degrees to activate the glute on the working leg (the straight leg).
Sets RepsWeight/
Resistance
 
Leg Cradle
1. Start by lifting your right leg and grabbing your foot and knee with your hands.
2. Pull them up towards the ceiling until a comfortable stretch is felt and simultaneously stand up on the ball of your opposite foot.
3. Return to the starting position, take a step and repeat with the other leg.
4. Continue this alternating motion until the desired repetitions are met.

Leg Exercises for Women Tip:
Keep shoulders back and work on stretching the glutes and groin as you pull the leg in.
Sets RepsWeight/
Resistance
 
Downward Facing Dog
1. Place the feet hip width apart and toes facing forward. Place the hands shoulder width apart and spread the fingers. Keep the tailbone lifted towards the sky and gently push down through the heels. Open the upper back by rotating the shoulder blades away from one another.
2. Keep the shoulders away from the ears and press down firmly through all fingers and thumbs. Spread the fingers push down through index and thumbs. Place more weight onto the feet than the hands.
3. Pull the navel towards the spine and lift the pelvic floor muscles. Drop the ribcage down towards the spine. Lift the kneecaps up and contract the quadricep muscles.
4. Maintain in this pose for 5 to 10 deep breaths.


Leg Exercises for Women Tip:
Go back and forth slowly between downdog and hands and knees lengthening the hamstrings and calves more and more as you go.
Sets RepsWeight/
Resistance
 
Reshape your lower body with the best leg toning workout tips. The 3 must follow leg workout tips that work for real women.