Leg Workout For Women: Shapely Gams And A Rounder Butt

Leg Workout For Women

This leg workout for women includes exercises that will specifically target the areas of your lower body for toned legs and a rounder butt. (Scroll down for the actual workout)

Most women in the gym tend to put more emphasis on their lower body compared to their upper body. Many have been doing the same workouts day in and day out and find it difficult to develop the shape and tone that they desire. Whether you want to slim out your legs, add muscle to them, or shape your glutes, with the right information you will be able to achieve your goals.

A well developed set of gams is the ultimate combination of feminine strength and beauty.

The three major muscle groups that make up the lower body are:

  • Quads
  • Hamstrings
  • Glutes

The quads are made up of 4 separate muscles that run across the vertical length of the front and sides of the thigh. The function of the quads is the extension of the knee joint and the flexion of the hip joint.

The hamstrings, i.e. the biceps of the leg, are made up of 4 separate muscle groups that run across the back side of the thighs. The function of the hamstrings is the rotation of the knee joint and the flexion of the hip joint.

The glutes are comprised of three separate muscle groups that run across your buttocks. The main function of the gluteus muscles is the extension of the hips as well as the external abduction and adduction of the hips.

Women actually have a stronger lower body in relation to the upper body compared to men. There should be no excuses for legs lagging in development.

The Exercises

Woman with well developed legsCompound movements, by their very definition, target all the muscle groups of the lower body.

The main compound movements for the lower body include:

  • Squats
  • Deadlifts
  • Lunges

To get the full benefit from compound movements, they should always be performed towards the beginning of a workout when the muscles are fresh. After completing the sets of compound exercises, you can move on to isolation work to further target the individual muscles of the lower body and to further bring out their tone and strength.

Isolation movements for the quads include:

  • Leg Extensions
  • Leg Press

Isolation movements for the hamstrings include:

  • Romanian Deadlifts
  • Leg Curls
  • Good Mornings

Most women have stronger quads than hamstrings. This is fine, and this is the way it is supposed to be.


If you put too much emphasis on the quads with minimal emphasis on the hamstrings, it will leave you susceptible to injury.

A complete leg workout should be about two thirds quad focused and one third hamstring focused.

How Much To Train and How Hard To Train

Woman Squatting Most women have a comparatively stronger lower body, so training legs once a week should be fine.

If you are lagging in lower body development then you can increase your training frequency to twice a week. The legs are a large muscle group and therefore take a longer time to recover. Make sure to keep a sufficient rest period in between the two training sessions as to minimize the chance of overtraining.

In order to add noticeable tone and shape to your legs, you will have to train them with high intensity. This means that you should be willing to push yourself and really be struggling with the final 2-3 reps of each set.


Your body will only change in response to the intensity of the stimulus.

Don’t expect to see results without breaking a sweat.

A major concern amongst many women is the fear of getting too bulky.

Your body will only grow in proportion to your genetic figure.

If you feel like your legs are already too big, determine whether it is because of fat or muscle.

Are your legs loose and jiggly or firm and tight?

Most women will find that their legs are large because of fat stores. If this is the case, then it is best to continue with high intensity workouts to add the muscle. The more muscle you add to your legs, the more your body will begin to burn the fat around those areas as well.

If you find yourself in the latter category, i.e. your legs are already very firm and tight, then you should carry on with leg workouts but with lighter weights and a higher rep range.

The Workout

This leg workout includes exercises that target each muscle group of the lower body with both compound and isolation movements.

Squats – 4 sets of 10 reps

Romanian Deadlift – 3 sets of 10

Lunges – 3 sets of 10 reps

Leg Extensions – 3 sets of 15-20 reps

Leg Curls – 3 sets of 15-20 reps


Calf Raises – 4 sets of 10

Squats – 4 sets of 10 reps

The Squat is a critical movement for the development of your lower body. Not only will it bring out the shape of your quads, but will also add to the roundness of your glutes, i.e. a rounder butt. In order for the squat to be effective, you will need to practice good form. Too many women in the gym either don’t go low enough or they are lifting with incorrect technique. Bad form on the squat is not only ineffective, but can also be dangerous and leave you susceptible to lower back injury. On your way down, pretend like you are about to sit down on top of a very low stool. To practice this movement, use a low bench for assistance and actually sit down on it while you squat. On the way up, you want to keep your core tight and be pushing up with your heels. If you can comfortably complete 10 reps of bodyweight squats, then you should proceed to do them with a barbell with some weight added on. A video tutorial will help you better understand the correct form of the squat.

Romanian Deadlift – 3 sets of 10 reps

The Romanian Deadlift is a compound movement that targets the hamstring muscles. Upon doing these you will also feel some of your back muscles come into play, but you want the majority of the contraction coming from the stretch in the hamstrings. Again, in order to get the most benefit from this movement you will want to learn the proper form. Doing deadlifts incorrectly can leave your lower back susceptible to injury. Visualize that your arms as hooks that merely bring the weight up as you push down on your heals. Use a weight which allows you do feel a deep stretch in the hamstrings and for which the final 3 reps of each set are difficult.

Lunges – 3 sets of 10 reps

Lunges are a super lower body exercise as they target all of the lower body muscles, especially the glutes and hamstrings. Again, like the other two compound exercises listed above in order to get the maximum benefit out of this movement you will need to learn the proper form. There is a variety of lunges that you can do depending on the amount of space you have, but the benefit will be more or less the same given that your form is on point. If you can comfortably complete the ascribed 10 reps with your bodyweight, then you should make the transition to using dumbbells.

Leg Extensions – 3 sets of 15-20 reps

After completing the 3 compound movements your lower body will be pretty tired. This is the point where isolation movements come in to have their maximum effect. Leg extensions are not a natural movement of the leg, i.e. you legs don’t move like this in everyday movement, but they do bring the sole focus of the contraction onto the quads. Use a weight that allows you to feel a tremendous burn on the final 2-3 rep. This is a single joint machine movement so you will not struggle on the form too much, but I have attached a video tutorial that will make sure you are doing these correctly.

Lying Leg Curls – 3 sets of 15-20 reps

Leg Curls are an isolation movement for the hamstrings. Well developed hamstrings are what will give your legs the nice shape from a side view. As mentioned earlier, a lot of women neglect their hamstrings and this in turn leaves them susceptible to injury. Finishing up your workout with lying leg curls will ensure that your hamstring muscles are developing in conjunction with your quads.

Optional: Calf Raises – 4 sets of 10 reps

Calf Raises are listed as an optional exercise because many women prefer to do them on a day where they are not so worn out. If you have it in you, and you feel like you can push through 4 sets of calf raises, then you should definitely go for it. Otherwise you can work your calves on a less intense day, like shoulders or arms. You can rotate between seated and standing calf raises.

To Sum Up

Do this leg workout for 8 weeks and keep track of your progress. If you have never worked out your legs before you will see drastic transformation in these 8 weeks. If you are used to training your legs, this workout will add to your results.

Barbell Squat – 4 sets of 10 reps

Romainian Deadlift – 3 sets of 12, 10, 8 reps

Lunges – 3 sets of 10 reps

Leg Extensions – 3 sets of 15-20 reps

Leg Curls – 3 sets of 15-20 reps


Calf Raises – 4 sets of 10 reps

Experiment with the amount of weight you are going to use and remember to increase the weights as you proceed with this routine. Your muscles will get stronger and in order to keep adding the muscle and tone, you will need to increase the difficulty of the workouts by increasing the weight.

This leg workout for women is designed for proportionate development in all of the muscles of the lower body, i.e. the hams, quads, and glutes.

Squats For Women

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