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The Best Leg Exercises For Women

Posted Feb 11 2013 10:16pm

I have found a few leg exercises that have become staples to my workout routines.  As a personal trainer, I know that many of us want to improve our legs/butt area more than anywhere else.  That’s why I want to tell you the three leg exercises that work the best for me!

1.  Squats -

Squats are the ultimate leg exercise.  If you ever have a leg day and don’t include any squats, you’re doing something wrong! This exercise will work almost all the muscles in your legs including the quadriceps, hamstrings, glutes, calves & also the lower back.


2. Lunges

Lunges are another exercise that is a MUST on leg day.  Lunges also work the quadriceps, hamstrings, glutes, core and calves!  If you want to tighten up your legs and lift your booty, make sure to incorporate lunges in your strength training.  You can easily just pick up some dumbbells and lunge across the room.


3.  Dead Lifts

Before I started weight training a lot, I didn’t even know what dead lifts were.  Now, they are a staple to my leg days.  This lift will target many muscle groups at the same time (similar to squats and lunges).

There are two main variations of the deadlift.  One is when you bend your knees and the other involves keeping your legs straight.



The regular deadlift (knees bent) works the lower back, calves, forearms, glutes, hamstrings, lats, middle back, quadriceps and traps.  Talk about working a LOT of muscle groups!!

Stiff Legged Deadlift:


(Pictures from

The primary muscle groups for the stiff legged deadlift are the hamstrings, glutes and lower back.

If you add these three exercises to your leg days, I guarantee you will start to see results!


  • Make sure to lift heavy!  The legs are HUGE muscle groups on our bodies and you need to lift heavy for them to change and tighten up!
  • Wear weight lifting gloves.  I find that my hands hurt too bad when I try to do deadlifts without gloves.  Wearing gloves allows me to lift a heavier amount.
  • Add an incline walk to the end of your workout to continue to work your legs and burn torch more calories.

What’s your “go-to” leg exercise?

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