Lower Body Workouts
Power practice your approach to sturdy, sculpted legs, thighs and glutes with this full-length, 30-Minute Leg Day Exercise video! This leg exercise for girls hits each muscle within the decrease physique with squats, deadlifts, and lunges — the finest leg day workouts in a 30-minute leg day exercise for girls.
This exercise is ALL legs and ALL power coaching.
You don’t want a flowery squat rack, barbell or bench to see decrease physique power positive factors. Leg workouts at home could be simply as efficient.
All you want for this 30-Minute Leg Day Exercise for girls is a set of dumbbells.
Bonus — utilizing dumbbells or free weights engages your small, stabilizing muscular tissues in ways in which health club tools usually doesn’t. Attempt performing a single leg deadlift with a dumbbell in every hand. Whats up core and steadiness!
Greatest Leg Exercise FAQs
In relation to leg day, I like to begin with the fundamentals — squats, deadlifts and lunges. These three leg workouts are classics for a cause – they every hit the quads, glutes and hamstrings in a barely totally different manner, so that you get a well-rounded exercise by combining them.
This is dependent upon what the remainder of your coaching routine seems to be like. I personally deal with decrease physique exercises 1-2 days every week so I can raise heavy weights! Lifting weights builds muscle by breaking down the muscle that already exists, so that you wish to be sure that to provide your muscular tissues time to get better after a exercise.
Leg exercises are essential 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 on your buck.
YES! I filmed this leg day exercise whereas pregnant. Whereas this exercise is difficult for anybody, it additionally makes an incredible pregnancy workout. That stated, each physique and each being pregnant is totally different. Try to be cleared by your physician or midwife for train and when you have any issues, or for those who’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? Do that Lunge-Free Leg Day as an alternative.
Leg Day Exercise For Girls
This 30-Minute Leg Day Exercise For Girls is ALL LEGS and ALL STRENGTH TRAINING.
Leg exercises are nice for general power coaching and weight reduction as a result of they interact one among 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 dwelling exercise targets your glutes, hamstrings, quads, calves and core.
The objective is to fatigue and break down the decrease physique muscular tissues to construct sturdy, lean legs.
Exercise Gear:
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 degree.
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Exercise Directions:
Observe together with the guided Leg Day Workout For Women on YouTube, led by licensed private coach, Lindsey Bomgren.
Your Exercise Seems to be Like This:
- 4 Circuits (3 workouts per circuit)
- Repetition Based mostly (carry out roughly 10 to 12 reps per train)
- Repeat Every Circuit x2 Units
Exercise Define
CIRCUIT ONE: Lunges
1. Break up Squat or Static Lunge
2. Entrance Lunge and Reverse Lunge
3. 4-Pulse Reverse Lunge and 4-Pulse 80/20 Squat
CIRCUIT TWO: Squats
1. 1.5 Squats
2. Squat Maintain and Pulse
3. Squat and Calf Increase
CIRCUIT THREE: Deadlifts
1. Single Leg Deadlift
2. Dumbbell Faucet Again and Excessive Pull
3. Deadlift Squat
CIRCUIT FOUR: Sumo Squats
1. Sumo Squat and Heel Carry
2. Sumo Squat Maintain and Heels Stroll In
3. Sumo Squat
12 Greatest Leg Workouts
Break up Squat Or Static Lunge
Targets: Legs, quads, glutes and hamstrings.
How To Do A Break up Squat:
- Begin standing toes hip-width aside holding one dumbbell in every hand at your sides.
- Step your proper leg again right into a lunge place. Think about your toes are on practice tracks – entrance left foot planted on the mat and again proper toes on the mat.
- Your toes will keep planted on this place all through your entire motion.
- Decrease your again proper knee in the direction of the mat till your entrance thigh is parallel to the mat. Each knees bent at 90-degrees. Shoulders stay stacked over hips.
- Then drive up by way of your entrance heel to face tall, returning to the highest of the motion.
Entrance Lunge And Reverse Lunge
Targets: Legs, glutes, quads, hips, hamstrings, calves and core.
How To Do A Entrance Lunge And Reverse Lunge
- Begin standing toes hip-distance aside, slight bend in your knees and core engaged. Maintain a dumbbell in every hand at your sides, palms going through your physique.
- 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.
- Press by way of your entrance heel to return to standing.
- Then, carry out a reverse lunge on the best leg by stepping the best foot behind you, decreasing till you discover a 90-degree angle in each knees, this time left thigh is parallel to the ground.
- 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.
How To Do A 4-Pulse Reverse Lunge And 4-Pulse 80/20 Squat
- Begin standing toes hip-distance aside, slight bend in your knees and core engaged.
- Step your proper foot again right into a reverse lunge, decreasing till you discover a 90-degree angle in each knees. Entrance left thigh is parallel to the ground.
- Keep loaded on this reverse lunge as you pulse for a four-count, rising up an inch and decreasing again down an inch.
- Then, drive by way of the entrance left heel to tug the best leg as much as meet the left. Discover a staggered-stance — 80% of your weight in your entrance left foot, 20% of your weight in your again proper toe.
- Keep 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.
How To Do A 1.5 Squat
- Stand with toes hip-width aside, toes pointing straight forward or barely angled out away from the physique. Maintain a dumbbell in every hand at your sides, palms going through your physique. Choice to entrance rack the dumbbells at your shoulders to carry out a entrance squat.
- Along 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.
- Then, drive by way of your heels to lift midway up. Maintain for a second earlier than decreasing again down into the underside of the squat.
- Then, drive by way of your heels to return to the beginning place, squeezing your glutes to face tall.
Squat Maintain And Pulse
Targets: Glutes, quads, hamstrings, and core.
How To Do A Squat Maintain And Pulse
- Begin standing toes shoulder-width distance aside, knees barely bent, core engaged. Maintain one dumbbell at your chest.
- Decrease down right into a squat place, decreasing your hips down parallel together with your knees. Drive your knees out towards your outer three toes.
- Keep loaded on this squat stance as you pulse, rising up an inch and decreasing again down repeatedly.
Squat And Calf Increase
Targets: Legs, glutes, quadriceps (thighs), hamstrings, calves and core.
How To Do A Squat And Calf Increase
- Begin standing toes shoulder-width distance aside, knees barely bent, core engaged. Maintain one dumbbell at your chest in a goblet maintain.
- Decrease down right into a squat place, decreasing your hips down parallel together with your knees. Drive your knees out towards your outer three toes.
- Then, drive by way of your heels to face tall, squeezing your glutes.
- 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 muscular tissues. This single leg stability train may also problem your steadiness.
How To Do A Single Leg Deadlift
- Begin standing with toes hip-width aside, knees barely bent. Switch your weight into your proper foot and kickstand or float your left foot off the bottom. Balancing in your proper leg.
- Maintain one dumbbell in your left hand (reverse hand as balancing leg), palm going through your physique.
- Along 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. Maintain your hips sq. to the mat.
- You must really feel stretch in your proper hamstring (again of your proper leg) on the backside of this motion. Vary of movement seems to be totally different for everybody.
- 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: Choice to put 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 Faucet Again And Excessive Pull
Targets: Shoulders, higher again, hips, glutes, hamstrings and core.
How To Do A Dumbbell Faucet Again And Excessive Pull
- Begin in a staggered-stance — 80% of your weight in your entrance proper foot, 20% of your weight in your again left toe. Maintain a dumbbell in your left hand close to your left hip.
- Hinge ahead on the hips, pushing your hips and butt again as you carry out a deadlift — neck in keeping with your backbone, flat again, and stomach button pulled again in the direction of your backbone. Interact your core.
- Then, drive by way of your entrance proper foot, to push your hips ahead; pulling your again left toe/hip ahead, sq. and in keeping with your entrance proper toe/hip. Concurrently utilizing the momentum out of your hips to tug the dumbbell up in the direction of your left shoulder.
- 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.
How To Do A Deadlift Squat
- Begin standing with toes hip-width aside, holding one dumbbell in every hand together with your grip simply outdoors your legs (overhand grip).
- Stand tall with a flat again and impartial backbone. Your shoulders needs to be again and down.
- With knees bent, hinge at your hips (hip flexors). Consider 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 involved together with your legs for your entire vary of movement.
- Fairly than conserving the legs solely barely bent as you’ll in a Romanian Deadlift, bend the knees extra to carry out a deadlift squat.
- When you’ve reached the underside (mobility seems to be totally 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 Carry
Targets: Legs, glutes, quads, hamstrings, hips, calves, outer thighs and glutes (gluteus medius and abductors) and interior thighs (adductors).
How To Do Sumo Squats And Heel Lifts Or Calf Raises
- Stand with toes wider than hips, heels in and toes identified (sumo squat stance). Maintain one dumbbell at your chest.
- 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.
- On the backside of your sumo squat, carry out a heel raise by rising onto your toes. Maintain your torso upright, core engaged.
- Drive by way of your toes, squeezing your glutes and pulling your interior thighs collectively to face tall.
- Drop your heels again all the way down to the mat and repeat.
Sumo Squat And Heels Stroll In
Targets: Legs, glutes, quads, hips, outer thighs and glutes (gluteus medius and abductors) and interior thighs (adductors).
How To Do A Sumo Squat And Heels Stroll In
- Stand with toes wider than hips, heels in and toes identified (sumo squat stance).
- 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.
- Keep 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 deliver the toes pointing ahead. Suppose, “heels in, toes in, heels in, toes in.”
- Then, reverse the motion by sending the toes out, then the heels out to “step” again out. Suppose, “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 interior thighs (adductors).
How To Do A Sumo Squat
- Stand with toes wider than hips, heels in and toes identified (sumo squat stance). Maintain two dumbbells between your legs (or one dumbbell at your chest).
- 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. Goal to faucet the heads of the dumbbells to the mat.
- Drive by way of your heels, squeezing your glutes and pulling your interior thighs collectively to face tall.
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