This is a great workout for the ladies (and the guys can do it to, just adjust the weights to suit you. For the more advanced lifters, you can always add more sets or reduce your rest periods in between sets). The workout is a classic upper leg routine with a big emphasis on the glutes (booty / butt, hamstrings) area. It will help give you that firm and rounded behind.
Download a printable training log of the Female Gym Leg Workout, here:
- Editable Word Document: Female Gym Leg Workout Focus GLutes And Hamstrings
- Pdf Document: Female Gym Leg Workout Focus GLutes And Hamstrings
Warm Up:
- 5 minutes skipping/running to warm up.
Exercise 1:
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Leg extensions
Sets: 4
Reps: 20, 15, 12, 8
Increasing weight each set
Exercise 2: (Optional)
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Front squats
Sets: 3
Reps: 15, 12, 10
Increasing weight each set
Exercise 3:
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Squats
Sets: 4
Reps: 12, 10, 8, 6
Increasing weight each set
Exercise 4:
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Leg press (Feet placed high up on the apparatus)
Sets: 4
Reps: 12, 10, 8, 6
Increasing weight each set
Exercise 5:
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Bridge (Optional to add weight to your lap)
Superset with
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Stiff – legged dead lifts
Sets: 4
Reps: 15, 15 , 10, 10
Increasing weight each set or on the second set
Exercise 6:
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Walking Lunges with kickback (Optional to add weight to your back)
Sets: 3
Reps: 12, 10, 8
(Increasing weight each set)
Cool Down:
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20 minutes stretching and meditation
