May 15

30-Minute Leg Day Workout For Women (Video)

By fitness

May 15, 2022




Strength practice your method to sturdy, sculpted legs, thighs and glutes with this full-length, 30-Minute Leg Day Workout video! This leg exercise for ladies hits each muscle within the decrease physique with squats, deadlifts, and lunges — the greatest leg day workouts in a 30-minute leg day exercise for ladies.

This exercise is ALL legs and ALL energy coaching.

You don’t want a flowery squat rack, barbell or bench to see decrease physique energy beneficial properties. Leg exercises at residence could be simply as efficient.

All you want for this 30-Minute Leg Day Workout for ladies is a set of dumbbells.

Bonus — utilizing dumbbells or free weights engages your small, stabilizing muscle mass in ways in which fitness center tools sometimes doesn’t. Try performing a single leg deadlift with a dumbbell in every hand. Hello core and steadiness!

woman performing a Single leg deadlift | part of a leg workout for women

Best Leg Workout FAQs

What Are The Best Leg Day Exercises I Can Do At Home?

When it involves leg day, I like to begin with the fundamentals — squats, deadlifts and lunges. These three leg workouts are classics for a motive – they every hit the quads, glutes and hamstrings in a barely completely different approach, so that you get a well-rounded exercise by combining them.

How Often Should I Do Leg Workouts?

This is determined by what the remainder of your coaching routine appears like. I personally deal with decrease physique exercises 1-2 days every week so I can carry heavy weights! Lifting weights builds muscle by breaking down the muscle that already exists, so that you need to be sure to provide your muscle mass time to get well after a exercise.

Why Are Leg Workouts For Women Important?

Leg exercises are necessary for EVERYONE, however ladies are usually comparatively stronger of their decrease our bodies than their higher our bodies (NCBI) so leg exercises can really feel actually empowering! Leg exercises are additionally actually efficient as a result of they’re hitting a number of massive muscle teams, that means you get main calorie burn to your buck.

Is This Leg Workout Pregnancy-Friendly?

YES! I filmed this leg day exercise whereas pregnant. While this exercise is difficult for anybody, it additionally makes an awesome being pregnant exercise. That mentioned, each physique and each being pregnant is completely different. You ought to be cleared by your physician or midwife for train and when you've got any considerations, or in the event you’re beginning a health program for the primary time, please seek the advice of your physician or midwife. Lunges don’t really feel good anymore? Try this Lunge-Free Leg Day as an alternative.

This 30-Minute Leg Day Workout For Women is ALL LEGS and ALL STRENGTH TRAINING.

Leg exercises are nice for total energy coaching and weight reduction as a result of they interact one in all your largest muscle teams, that means you get main calorie burn.

You’ll use a set of dumbbells to problem your total decrease physique with these compound workouts. This residence exercise targets your glutes, hamstrings, quads, calves and core.

The purpose is to fatigue and break down the decrease physique muscle mass to construct sturdy, lean legs.

Workout Equipment:

Medium-to-heavy set of dumbbells.

I’m personally utilizing 10 lb dumbbells for this exercise video and would counsel 8-20 lb dumbbells relying in your health stage.

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Workout Instructions: 

Follow together with the guided Leg Day Workout For Women on YouTube, led by licensed private coach, Lindsey Bomgren. 

Your Workout Looks Like This:

  • 4 Circuits (3 workouts per circuit)
  • Repetition Based (carry out roughly 10 to 12 reps per train)
  • Repeat Each Circuit x2 Sets

How to Design a Leg Workout Using the 5 Best Exercises!

Workout Outline

CIRCUIT ONE: Lunges
1. Split Squat or Static Lunge
2. Front Lunge and Reverse Lunge
3. 4-Pulse Reverse Lunge and 4-Pulse 80/20 Squat

CIRCUIT TWO: Squats
1. 1.5 Squats
2. Squat Hold and Pulse
3. Squat and Calf Raise

CIRCUIT THREE: Deadlifts
1. Single Leg Deadlift
2. Dumbbell Tap Back and High Pull
3. Deadlift Squat

CIRCUIT FOUR: Sumo Squats
1. Sumo Squat and Heel Lift
2. Sumo Squat Hold and Heels Walk In
3. Sumo Squat

12 Best Leg Exercises

Split Squat Or Static Lunge

Targets: Legs, quads, glutes and hamstrings.

pregnant woman performing a static lunge

How To Do A Split Squat:

  1. Start standing ft hip-width aside holding one dumbbell in every hand at your sides.
  2. Step your proper leg again right into a lunge place. Imagine your ft are on practice tracks – entrance left foot planted on the mat and again proper toes on the mat.
  3. Your ft will keep planted on this place all through your entire motion.
  4. Lower your again proper knee in the direction of the mat till your entrance thigh is parallel to the mat. Both knees bent at 90-degrees. Shoulders stay stacked over hips.
  5. Then drive up by way of your entrance heel to face tall, returning to the highest of the motion.

Front Lunge And Reverse Lunge

Targets: Legs, glutes, quads, hips, hamstrings, calves and core.

pregnant woman performing a front lunge into a reverse lunge

How To Do A Front Lunge And Reverse Lunge

  1. Start standing ft hip-distance aside, slight bend in your knees and core engaged. Hold a dumbbell in every hand at your sides, palms going through your physique.
  2. Step your proper foot ahead in a entrance lunge, aiming to bend each knees at a 90-degree angle, making your entrance (proper) thigh parallel to the ground.
  3. Press by way of your entrance heel to return to standing.
  4. Then, carry out a reverse lunge on the suitable leg by stepping the suitable foot behind you, decreasing till you discover a 90-degree angle in each knees, this time left thigh is parallel to the ground.
  5. Press by way of the entrance left heel to return to standing a repeat this sequence.

4-Pulse Reverse Lunge And 4-Pulse 80/20 Squat

Targets: Legs, glutes, quads, hips, hamstrings, calves and core.

pregnant woman performing a 4-pulse reverse lunge to 4-pulse 80/20 squat

How To Do A 4-Pulse Reverse Lunge And 4-Pulse 80/20 Squat

  1. Start standing ft hip-distance aside, slight bend in your knees and core engaged.
  2. Step your proper foot again right into a reverse lunge, decreasing till you discover a 90-degree angle in each knees. Front left thigh is parallel to the ground.
  3. Stay loaded on this reverse lunge as you pulse for a four-count, rising up an inch and decreasing again down an inch.
  4. Then, drive by way of the entrance left heel to tug the suitable leg as much as meet the left. Find a staggered-stance — 80% of your weight in your entrance left foot, 20% of your weight in your again proper toe.
  5. Stay loaded on this staggered squat stance as you pulse for a four-count, rising up an inch and decreasing again down an inch.

1.5 Squat

Targets: Glutes, quads, hamstrings, and core.

pregnant woman performing a 1.5 squat

How To Do A 1.5 Squat

  1. Stand with ft hip-width aside, toes pointing straight forward or barely angled out away from the physique. Hold a dumbbell in every hand at your sides, palms going through your physique. Option to entrance rack the dumbbells at your shoulders to carry out a entrance squat.
  2. With your weight in your heels, sit your hips again, decreasing your hips down till they're parallel together with your knees and bent at a 90-degree angle.
  3. Then, drive by way of your heels to lift midway up. Hold for a second earlier than decreasing again down into the underside of the squat.
  4. Then, drive by way of your heels to return to the beginning place, squeezing your glutes to face tall.

Squat Hold And Pulse

Targets: Glutes, quads, hamstrings, and core.

pregnant woman performing a squat hold and pulse

How To Do A Squat Hold And Pulse

  1. Start standing ft shoulder-width distance aside, knees barely bent, core engaged. Hold one dumbbell at your chest.
  2. Lower down right into a squat place, decreasing your hips down parallel together with your knees. Drive your knees out towards your outer three toes.
  3. Stay loaded on this squat stance as you pulse, rising up an inch and decreasing again down repeatedly.

Squat And Calf Raise

Targets: Legs, glutes, quadriceps (thighs), hamstrings, calves and core.

pregnant woman performing a squat and calf raise

How To Do A Squat And Calf Raise

  1. Start standing ft shoulder-width distance aside, knees barely bent, core engaged. Hold one dumbbell at your chest in a goblet maintain.
  2. Lower down right into a squat place, decreasing your hips down parallel together with your knees. Drive your knees out towards your outer three toes.
  3. Then, drive by way of your heels to face tall, squeezing your glutes.
  4. As you stand, carry out a calf increase by lifting your heels off the bottom.

Single Leg Deadlift

Targets: The posterior chain (bottom of physique) — glutes, hamstrings, decrease again and core muscle mass. This single leg stability train will even problem your steadiness.

pregnant woman performing a single leg deadlift

How To Do A Single Leg Deadlift

  1. Start standing with ft hip-width aside, knees barely bent. Transfer your weight into your proper foot and kickstand or float your left foot off the bottom. Balancing in your proper leg.
  2. Hold one dumbbell in your left hand (reverse hand as balancing leg), palm going through your physique.
  3. With your proper knee bent, hinge at your hips (hip flexors), extending your left leg lengthy behind you as you decrease the dumbbell down in the direction of the bottom; balancing in your proper leg. Keep your hips sq. to the mat.
  4. You ought to really feel a superb stretch in your proper hamstring (again of your proper leg) on the backside of this motion. Range of movement appears completely different for everybody.
  5. Then drive by way of your entrance proper heel, squeezing your glutes and hamstrings to push your hips ahead and return to the beginning place. Bringing your floating again left leg as much as meet your proper leg once more.

Modification: Option to position your free hand on a wall, countertop or chair for steadiness assist. Or kickstand your left foot on the bottom performing a staggered deadlift.

Dumbbell Tap Back And High Pull

Targets: Shoulders, higher again, hips, glutes, hamstrings and core.

pregnant woman performing a dumbbell tap back and high pull

How To Do A Dumbbell Tap Back And High Pull

  1. Start in a staggered-stance — 80% of your weight in your entrance proper foot, 20% of your weight in your again left toe. Hold a dumbbell in your left hand close to your left hip.
  2. Hinge ahead on the hips, pushing your hips and butt again as you carry out a deadlift — neck in step with your backbone, flat again, and stomach button pulled again in the direction of your backbone. Engage your core.
  3. Then, drive by way of your entrance proper foot, to push your hips ahead; pulling your again left toe/hip ahead, sq. and in step with your entrance proper toe/hip. Simultaneously utilizing the momentum out of your hips to tug the dumbbell up in the direction of your left shoulder.
  4. With management decrease the dumbbell again to the beginning place and repeat this deadlift to excessive pull motion.

Deadlift Squat

Targets: Targets your entire posterior chain (or bottom of the physique). From hamstrings and glutes to erector spinae, trapezius and posterior deltoid.

pregnant woman performing a deadlift squat

How To Do A Deadlift Squat

  1. Start standing with ft hip-width aside, holding one dumbbell in every hand together with your grip simply outdoors your legs (overhand grip).
  2. Stand tall with a flat again and impartial backbone. Your shoulders ought to be again and down.
  3. With knees bent, hinge at your hips (hip flexors). Think of urgent your hips again and down in the direction of the wall behind you, as you decrease the dumbbells down the entrance of your legs. The dumbbells ought to stay in touch together with your legs for your entire vary of movement.
  4. Rather than conserving the legs solely barely bent as you'd in a Romanian Deadlift, bend the knees extra to carry out a deadlift squat.
  5. Once you’ve reached the underside (mobility appears completely different for everybody), drive by way of your heels, squeezing your glutes and hamstrings to push your hips ahead and return to the beginning place.

Sumo Squat And Heel Lift

Targets: Legs, glutes, quads, hamstrings, hips, calves, outer thighs and glutes (gluteus medius and abductors) and internal thighs (adductors).

pregnant woman performing a sumo squat and heel lift

How To Do Sumo Squats And Heel Lifts Or Calf Raises

  1. Stand with ft wider than hips, heels in and toes identified (sumo squat stance). Hold one dumbbell at your chest.
  2. Bend your knees to decrease down right into a sumo squat, pushing your knees out in the direction of your pinky toes as you drop your hips parallel to your knees.
  3. At the underside of your sumo squat, carry out a heel carry by rising onto your toes. Keep your torso upright, core engaged.
  4. Drive by way of your toes, squeezing your glutes and pulling your internal thighs collectively to face tall.
  5. Drop your heels again right down to the mat and repeat.

Sumo Squat And Heels Walk In

Targets: Legs, glutes, quads, hips, outer thighs and glutes (gluteus medius and abductors) and internal thighs (adductors).

pregnant woman performing a sumo squat and heels walk in

How To Do A Sumo Squat And Heels Walk In

  1. Stand with ft wider than hips, heels in and toes identified (sumo squat stance).
  2. Bend your knees to decrease down right into a sumo squat, pushing your knees out in the direction of your pinky toes as you drop your hips parallel to your knees.
  3. Maintain this loaded sumo squat stance as you pivot your heels in in the direction of you to take a “step” in, toes going through out. Pivot once more to convey the toes pointing ahead. Think, “heels in, toes in, heels in, toes in.”
  4. Then, reverse the motion by sending the toes out, then the heels out to “step” again out. Think, “toes out, heels out, toes out, heels out.”

Sumo Squat

Targets: Legs, glutes, quads, hamstrings, hips, outer thighs and glutes (gluteus medius and abductors) and internal thighs (adductors).

pregnant woman performing a sumo squat

How To Do A Sumo Squat

  1. Stand with ft wider than hips, heels in and toes identified (sumo squat stance). Hold two dumbbells between your legs (or one dumbbell at your chest).
  2. Bend your knees to decrease down right into a sumo squat, pushing your knees out in the direction of your pinky toes as you drop your hips parallel to your knees. Aim to faucet the heads of the dumbbells to the mat.
  3. Drive by way of your heels, squeezing your glutes and pulling your internal thighs collectively to face tall.

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