It’s leg day!!!
Girls, I’m so excited since legs are my favorite muscle group.
I believe legs are about to become one of your favorite training sessions too.
You probably all want to know the secret to perfectly shaped sexy legs and firmed booty, so I’ll make sure that’s what you get:
My complete guide to a sexy leg workout together with the ultimate best leg workouts for women.
The best thing is that my plan is nothing like the usual half-ass 15 minute leg workout routine, because mine actually works.
Legs are super important, since they’re the biggest muscle group, so they’re getting some extra attention.
Why is that?
Well, first thing first, they walk us around the whole day, and yet most people dedicate too little time in taking care of them.
But not us!
We’re going to learn the fastest way to get the sexy legs of our dreams!
Step by step, rep by rep.
You’re not only getting the best leg day exercises, but you’re getting them packed together with every single aspect that affects leg muscles to grow and take a nice and lean shape.
- Busting some myths;
- Planning everything;
- Learning the best foods you should include in your diet;
- Getting the best leg workouts for women;
In other words, you’ll learn every single detail you need to know to finally get sexy legs.
1. Busting Some Myths
First things first, let’s bust some myths.
Most girls are afraid of doing hard training for their legs, because they are afraid that they will build them up, and that’s absolutely NOT TRUE!
Girls, you can’t over do the legs!!!
This is because legs are used daily for basic activities like walking, standing, going upstairs or just getting up from a chair.
So, half-ass, 15 min workouts will do nothing for you.
Your legs are accustomed to working all day, so only dedication to intense hard work in the gym will bring you to strong and sexy legs.
I really want to break the false impressions that some fitness magazines tend to give, by making articles about 15 minute leg workout routines, that are just not true
You need way more than 15 minutes of working out, especially when it comes to your legs.
In 15 minutes you can only warm up, or maybe do 3-4 sets of one certain exercise, squats for example – not to mention doing a full leg day routine.
Strength training gives nice shape to your body, if it’s done right.
As you build muscles, your legs begin to take this nice shape – you’re going to love it! That means, you are getting – not skinnier, but sexier!
Another myth I hate is the wrong opinion that if you’re lifting light weights you’ll get light muscles.
NO! If you’re lifting light weights, you won’t be able to get the sexy legs you crave.
You’ve heard the horror stories: lifting heavy weights makes women bulky, it’s dangerous, it’s bad for your joints, and once you have muscle, you can’t stop lifting or it will all turn to fat. It’s all BS, and it feeds into stereotypes that are keeping too many women from experiencing the profound benefits of resistance training.”
“It’s time to put that fear and uncertainty aside. The fact is lifting weights does none of those awful things. What it does is help you to live in a healthier, stronger body.”
Kellie Davis – BodyBuilding.com
You have to understand that in order to change yourself, you have to give your very best and train like a beast, nothing less.
Half ass workouts do not work, period.
2. The Best Leg Day Exercises
#1: The Warm Up
Warm up is the first exercise you want to do, especially when it comes to leg workout routines.
Well, warming up is your one guarantee that you don’t get injured.
Believe it or not, that’s a fact – the warm up is the safest way to jump into leg day.
This is because by warming up properly the blood will be pumping to the leg area, lowering the chance of muscle pull out or joint injury.
Warming up isn’t only a safety precaution though, it also has positive mental and physical benefits too, linked to strength and focus.
Warming up will definitely get you in the mood to workout, so here’s one of my favorite ideas for a proper pre full leg workout warm up:
- 5 mins on the treadmill or stepper;
- 15 Jumping jacks + 15 Jumping squats + 15 lunge jumps
- 15 body squats + 15 body lunges + 15 jumps
- 3 minutes jumping rope
The warm up will take just a few minutes and in return will give you a safe and sound leg day.
What can I say, this may sound like a cliche but squats are a girl’s best friend!
They are always the very first exercise that comes to my mind when it comes to leg day workouts.
And the best thing is that there’re so many variations of this exercise, thanks to the hundreds of trainers all around the net.
- Basic Squat
- Sumo Squat
- Chair Squat
- Pistol Squat
- Pulse squat
- Smith Machine Squat
- Wall Squat
There’re probably many many more, but these are the ones I usually do as the leading exercises in my leg day routine.
Now, the key when doing squats is to make sure to always keep the form: head up, chest up, butt back, abs in.
90-degree angle is great, you can do it lower if you can, just always make sure to keep the form.
The one thing you have to keep in mind, other than the form is to always use some weights when doing this exercise, since your body weight is not enough here.
Legs are carrying your body around all day, so they’re going to need more than the usual to really get challenged.
This rule stands for almost any leg day workout, except maybe the pistol squats – try doing one and you’ll know why 🙂
It must be challenging, in order to be life changing, so don’t forget the weights!
I prefer doing squats with a barrel, but of course you can do them with dumbbells or even with some home gym equipment like resistance bands.
After you finish doing your favorite squat exercises, lunges are up next.
Lunges are extraordinary leg day exercises – they work so well in sculpting your legs, starting from quadricep muscles, glutes and hamstrings (not to mention engaging your hips and core)
I always surprise myself when trying out a new lunge since they all target different muscles and they all hurt like hell!
But that’s what we want right?! No pain no gain 🙂
- Standard Forward Lunge
- Reverse Lunge
- Walking Lunges
- Lateral Lunge
- Curtsy Lunge
- Elevated Reverse Lunge
- Split Lunge Jumps
- Lunge Pulses
As for the squats, the same rule stands for lunges too – you can and you probably should expand a lunge using some weights, a barrel or dumbbells.
Also, the form should always be your priority, especially when it comes to lunges.
All the weight goes down to one leg when doing lunges, so you should make sure to always push the weight through the right parts.
So, first, always concentrate the weight in the heel of your foot rather than adding it all to the toes.
This way you can hurt your knees, so make sure to always keep your knee in line with your heel – that way you know you’re pushing in the right part.
You might want to check out The Ultimate Guide On Nailing The Lunges to learn how to nail it.
#4: Leg Extensions
The next exercise you wanna do is the leg extension.
The leg extension is a resistance leg day workout that targets the quadriceps muscle.
It is probably the best way to add volume onto your quads, since leg extension is an isolated exercise, targeting one specific muscle group and leading all the attention to the quadriceps muscle.
As you probably know, this exercise is done on the Leg Extension Machine, although there are other ways you can perform it such as using a dumbbell or resistance band.
So, you can try doing it:
- On the Leg Extension Machine (probably the best way to keep the form especially if you’re a beginner)
- With a big dumbbell between your toes, in a seated position;
- Or by using a resistance band, attached around one ankle.
And remember, if you really have a hard time building up your quads and making them pop up, this is the way to go.
Exercise #5: Leg Curls
Another isolated exercise you have to do when it comes to getting sexy legs is leg curls.
Leg curls are the best way to give some extra attention to the hamstring muscles, so you might know this exercise as a hamstring curl too.
There’re a few positions you can perform this leg day workout in:
- Seated leg curls on a machine
- Lying leg curls on a machine, with a resistance band or with a dumbbell
- Standing leg curls on a machine, with a resistance band or with a dumbbell
So, as you probably know, most of the gyms have leg curl machines, some of them require you to lie prone, but if you’re not working out at the gym and you’re performing the leg workout routine at home, there are plenty of ways you can perform this exercise with the help of resistance band or a dumbbell.
However, when it comes to beginners I always prefer doing this sexy leg workout on a machine in the very beginning.
Machines help isolate the muscle better, and make sure you are actually working the desired muscles, while keeping the form and doing everything right.
But, I’m a home worker for years now and I perform the hamstring curls usually with the help of resistance bands.
Whatever you choose, leg curls will compliment your leg workout routine and will help you sculpt some nice hamstrings.
Squats and lunges involve your hamstrings too, but none of them does what this single exercise can do for you:
This is a real sexy leg workout, especially when it comes to leg workouts for women, since it works your hamstring the way that none of the other leg day exercises do.
#6: Dead Lifts
You know how good desert feels when you have it right after your dinner?
Well, that’s how your legs feel about deadlifts, especially when performed right after the leg curls.
Deadlifts are the actual desert to your sexy leg workout routine!
They not only work amazingly well when extending your hamstring muscles and glutes, but they also give you the opportunity to lift heavy since they’re one of the heaviest movements.
And the best of all is that a big lift like this actually means equally big returns in strength and power, to your sexy legs and not to mention gains of lean mass.
Deadlifts work your legs so well, starting from your hamstrings, glutes and hips, and even to engaging your shoulders and back, and they’re a MUST especially when it comes to leg workouts for women.
It’s not even uncommon for a woman to deadlift more than her own body weight when performing deadlifts, can you believe that?
Now, there are a few ways you can do deadlifts:
- Straight Leg Deadlift – Also known as Romanian Deadlift, where your legs are straight;
- Stiff Leg Deadlift – Where your knees are slightly bent;
- Rack Pulls – Where you lift the bar from the floor;
- Sumo Deadlift – With the legs wide apart.
There are many other deadlift variations, such as Single Leg Deadlifts or the deadlifts known as Good Mornings, with the grip on the shoulders, but these are for me, the best ones, that both work amazingly well and help you make a proper isolated movement.
I prefer doing deadlifts with a bar, not that you can’t do them using dumbbells, but bar is the right choice when it comes to this sexy legs exercise.
Also, leg curls and deadlifts go so well when combined together – they are made for each other and they make the perfect super-set combo.
Supersets are a great way to move and build those muscles up, so you should definitely try it sometimes.
If you haven’t changed something in your everyday workout plan for a long time, supersets are the way to go.
PS: If you are new to deadlifting, here’s a guide to the basics, how to do it right, keep the form and avoid injuries.
#7: Calf Raises
And last, but definitely not least on our leg day routine, are the calves.
These muscles are involved in almost any daily activity like walking, running or cycling, and they help your body to move the body forward – yet we always forget about them in our leg day routine.
Especially us girls.
I ran into an article the other day, it said “How Can You Slim Down Your Calves To Look Skinny”.
Wow, that’s sad and so wrong.
Not only that calves look really sexy on women, but stronger calves will help you improve your performance overall, so they should take their place in every full leg workout routine.
Calves will give a marvelous finish to your legs, like the icing on the cake, and they’re a real “must do” leg workout for women.
One of my favorite calf exercises are the calf raises.
You can do them seated or stranded, either way they work amazingly well!
Just remember to always add on some weights, to make it really challenging!
#8 Cool Down
The cool down should come right after your workout, at the very end, before you head into the shower or before heading home.
My favorite way to cool down is to do a short stretch right after the workout and sometimes even few yoga poses.
Some people like to stretch up before working out, but I consider it wrong to stretch up on almost cold muscles so I always do it at the end.
The main benefit of the cool down is increasing the recovery and these activities also add to the overall health of the muscles.
3. IMPORTANT NOTES:
- Every one of these exercises should be done in a motion of 3-4 sets and 10-15 reps;
- You should pick out the right weight – not too light to be barely challenging, but still not too heavy to mess up your form.
- Here’s a tip you can use – just pick up a weight and try to perform a certain exercise.
- If you can do more than 15 reps it’s too light, and if you can’t do at least 8 reps, the weight is too heavy.
- Also, in time you should increase the weights;
- The breaks between the sets should be around 30 seconds, but never longer than a minute;
- Do the exercises slowly while focusing on the form;
- Changes are crucial – Make sure to mix up the leg day exercises every single training.
4. The Importance Of Having A Plan
I always go on and on about this, but seriously, without the perfect plan you are just lost.
The main reasons why people are paying for workout programs is that usually the best workout programs and workout plans are valued by the owners, so they charge for them.
But believe me, as long as you find something that works, it’s worth it!
Just think of the money you spend on gym membership, and there’s this thing called a workout plan that actually plays the role of a personal fitness trainer.
I’ve been using a workout plan for years now, since the very beginning actually, and I believe that the right workout plan can give you the best results you can wish for.
The real trick though, is to recognize the real workout plan from the half-ass ultra-promising workout plans that end up giving no results.
5. Diet is everything
Without the proper diet, you won’t be able to get the legs of your dreams.
This is because the right diet will work both in the energy fuel up to maximize the energy needed to actually perform the exercises and in the post workout recovery process when your muscles are hungry for nutrients.
So, here’s how to do it right, in my Ultimate Time Guide – What To Eat And When.
Now, It’s Your Turn To Build Up Some Sexy Legs!
These were my personal favorite leg day exercises which I always use as a part of my full leg workout routine.
And these particular sexy leg workouts are my go to plan whenever I have a leg day.
I incorporated them in my leg day routine and they gave me great results.
Now these leg workouts for women work only if you do, meaning:
- You have to give your 100% at the gym;
- Eat the right foods;
- Always go with a plan;
- Rest properly;
I really want to help all of you that don’t know what to do at the gym and keep working on the elliptical trainer hoping for big results.
Well, sorry to break it down on you, but your exercises won’t work unless you do.
So, here it is, start now!
Use these sexy leg workouts, and you’re one step closer to the sexy legs of your dreams!