Women’s Lower Body Workout

Womens Lower Body Workout

This lower body workout for women can add shape and definition to the most stubborn glutes and thighs.

Long, lean, athletic legs. It’s a goal as elusive as any undertaken in the confines of a gym. Some, after months and years of trying, may feel resigned to their fate, perhaps cursed to the shape and tone bestowed on them by the intermingling of their parent’s genes. Short and stocky? Thanks dad! Holding fat on the hamstrings? Nice, mom, appreciate it.

While its true no workout can make you supermodel tall, there are indeed ways to make the absolute most of the legs you were born with. Well-chosen exercises can add sleek curves in all the right places, while the calorie-burning power of new muscle tissue can give an assist in the fat-loss department.

The following workout is an equal opportunity plan, leaving no part of your lower body neglected. Balanced development is the key — from squats for thighs to lunges for glutes to deadlifts for hamstrings, as well as an array of helpful machines, every workout will help push you closer to your goal … that is, inspiring legs that will be the envy of women everywhere.

Note: One option in using this program is to pair it with an upper body plan, such as the one here called ‘Women’s Upper Body Workout’. For instance, you can do the upper body workout Mondays and Thursdays, and the lower-body workout on Tuesdays and Thursdays.

Workout
Exercise Sets Reps Muscle
Dumbbell Squat 4 15 Thighs
Hack Squat 4 15 – 20 Thighs
Dumbbell Step-Up 4 15 Quadriceps
Glute Blaster Machine 4 15 – 20 Glutes
Dumbbell Walking Lunge 3 15 Glutes
Dumbbell Stiff-Legged Deadlift 3 15 Hamstrings
Lying Leg Curl 3 15 Hamstrings
One-Leg Dumbbell Calf Raise (off step) 2 20 Calves

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