‘Full Leg Workout Routine – Sexy Legs Workout + Best Leg Day Exercises’ – Monica May
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.
At home, or at the gym, I’m going to list you the best leg exercises for women.
The best thing is that my plan is nothing like the usual half-ass 15-minute leg workout routines, because mine actually works.
Legs are super important.
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.
Yet, legs are probably the hardest part of a woman’s body to both build and shape.
And while some women fear to bulk up and never let themselves go near the leg press machine, other struggle sculpting them and making at least one single muscle pop out.
Well, girls, with less testosterone it’s much harder to get muscles, especially if you’re not training right.
But not us!
We’re going to learn the fastest way to get the sexy legs of our dreams!
Now, if you’re certain of your goal and are willing to give your 100% to build better legs, you’re in the right place.
So, step by step, rep by rep, we are learning the best leg exercises.
However, you’re not only getting the best leg day exercises and my sexy legs workout routine but a full guide to getting those legs of your dreams once and for all.
Let’s get started right now!
Pssst… Check out my ULTIMATE QUADS WORKOUT on YouTube!
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 bulk up.
However, that’s absolutely NOT TRUE!
Girls, you can’t overgrow your legs.
Legs are used daily for basic activities like walking, standing, going upstairs or just getting up from a chair.
That’s why you need something really challenging, to get those legs change and start to tone up.
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 know I got my first quad ‘curve’ after maybe a year of training, mostly because I wasn’t training right.
That’s where my second myth jumps in: never trust fast solutions.
There is no easy way to make your body change.
And half-ass, 15 min workouts, that promise you the world, won’t get you there faster.
I really want to break the false impressions that some fitness magazines tend to give, by making articles about 15-minute leg workout routines.
Oh, if only it was that easy.
You need way more than 15 minutes of working out, especially when it comes to your legs.
In 15 minutes your muscles can barely 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 a nice shape to your body, but only 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 make every training count.
Half ass workouts do not work, period.
2. The Best Leg Day Exercises – My Sexy Legs Workout Routine
Exercise #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 work out, so here’s one of my favorite ideas for a proper pre full leg workout warm-up:
- 5 min jog on the treadmill
- 20 Jumping jacks + 20 Air Squats + 20 lunge jumps + 20 butt kicks + 20 high knees
- 3 minutes on the jump 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 cliché but squats are a girl’s best friend!
They are always the very first exercise that comes to my mind and the best one out of all leg day workouts.
However, one common mistake most girls do is they are stuck to the regular squads and they’re missing out on so much more.
In fact, there’re so many variations of squats, that work different kinds of leg muscles, and you have to try them out.
Here’re some of the best variations of the best sexy leg workout:
- Basic Squat
- Wide Leg Sumo Squat
- Pistol Squat
- Pulse squat
- Smith Machine Squat
And these are just a few of the best squat exercises you can include in your leg day routine.
They can be done using dumbbells, kettlebell, barbell, medicine ball, or if you’re at the gym you can do them on the smith machine too.
However, the key is to use a weight that will challenge you but will not crush your form.
So, make sure to always keep the form: stand with your feed shoulder wight apart, head up, chest up, butt back, abs in.
As you go down into the squat position, make sure to keep your knees out.
When you stop into that 90-degree angle, start lifting your hips up, pushing the weight from your heels.
To return to start position, make sure to squeeze your glutes to finish the movement.
Also, bent your knees slightly to avoid hurting your back.
A 90-degree angle is great, you can go it lower if you can, just always make sure to keep the right form.
Here’s a video to visualize it better.
There are many bodyweight squat movements that are a must, we’ll get to that shortly.
After you finish doing your favorite squat exercises, lunges are our next sexy legs workout.
Lunges are an extraordinary leg day exercises – they work so well in sculpting your legs, starting from your quads to your glutes and your 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 burn like hell!
But that’s what we want right?! No pain no gain :)
Now there’re so many modifications of this exercise and they all work so good, starting from:
- Standard Forward Lunge
- Reverse Lunge
- Walking Lunges
- Lateral (Side) Lunge
- Curtsy Lunge
- Elevated Reverse Lunge
- Seasaw Lunges
As for the squats, the same rule stands for lunges too – you can and you probably should expand a lunge using some weights, kettlebell or dumbbells.
Also, the same rule stands for lunges too – your form is a priority!
All the weight goes down to one leg when doing lunges, so you should make sure to keep safe and in form to avoid possible injuries.
To keep your form you should 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
Now, let’s head on to the gym.
One of the best gym machines and the only exercise I miss as a home worker – Leg extensions.
This is one of those exercises for sexy quads that will make sure to give you those amazing curves you want.
The leg extension is a resistance leg day workout that targets only the quadriceps muscle.
It is probably the best way to add volume to your quads, since leg extension is an isolated exercise, targeting one specific muscle group and leading all the attention to the quadriceps muscle.
Unfortunately, this exercise can only be done on the Leg Extension Machine.
That’s another benefit and reason why this exercise works so good – it’s fixed, machine movement, and leaves nearly no room for mistakes and injuries.
And remember, if you really have a hard time building up your quads and making them stronger and leaner, this exercise is a must.
Exercise #5: Leg Curls
Another isolated gym exercise on my sexy legs workout list is leg curls.
Leg curls, also known as hamstring curls, are the best way to give some extra attention to the hamstring muscles.
This exercise is also done on the leg extension machine, but instead of adding the legs bellow the pad. this time we’re adding them on top of it, pushing the legs down and working those hammies.
Most of the gyms have leg curl machines, some of them require you to lie prone, or you can do it on the cable machine too, standing.
However, when it comes to beginners I always suggest doing this workout on a machine.
This is because, as I said before, machines help isolate the muscle better and make sure you are actually working the desired muscles while keeping the form on point.
Since I’m a home worker, I perform the hamstring curls at home 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.
You know how good desert feels when you have it right after your dinner, right?
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 heavier and really tone up those hamstrings.
And the best of all is that a big lift like this actually means equally big returns in strength and power to your legs.
Deadlifts work your legs so good, starting from your hamstrings, glutes, up to your hips.
That’s why they’re a MUST especially when it comes to leg workouts for women.
Now, there are few variations of deadlifts too, let’s dive into them right now…
- Straight Leg Deadlifts – Also known as Romanian Deadlifts, performed with straight legs.
- Stiff Leg Deadlift – Your knees are slightly bent and your feet are apart.
- Single Leg Deadlifts – One leg at a time. If this is too hard for you to keep your balance, try the Staggered Stance Deadlift for starters.
The single-leg deadlifts are done with one leg at a time (right leg, then left leg, alternating or one at a time).
Also, there’s a very popular variation of deadlifts known as Good Mornings, which are a version done with the grip on the shoulders.
Whatever you choose, make sure to keep your form on point:
- Back always straight
- Spine neutral
- Knees slightly bent to protect your back
- Squeeze your glutes at the end of each rep.
#7: Bodyweight Movements
And last, but definitely not least on our leg day routine, bodyweight exercises.
Oh, I know what you’re thinking, but please don’t.
Just try them out next time you work your legs, and you’ll see what I’m talking about.
These exercises will push you out of your comfort zone while maximizing the fat burn.
We are sometimes so stuck into the good old leg exercises (squats, deadlifts, lunges) that we often forget that there is so much more our body can do, using only its own body weight.
In order to make a change, we should constantly challenge our muscles with new moves, pushing them past their comfort zone.
In my RADIATE Program I talk all about how important bodyweight movements are, especially since they are the ones I think to burn the most!
That’s why I’m sharing my top 7 I always do on leg day:
- Gorilla Squats
- Running Lunges
- Thighs Killers
- Traveling Bear Crawls
- Front Steps
- Compass Squats
- Knee Up-Downs
You can see how to do them step by step in my article 7 Body Weight Exercises To Sculpt Your Legs >>>
#8 Cool Down
The cooldown 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 form is everything – make sure to perform these movements corect for maximum results and to avoid injuries;
- The breaks between the sets should be around 30 seconds, but never longer than a minute;
- 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 reason 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!
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.
In order to help all of the girls out there get the body of their dreams, I’ve created a full-body workout program, the same one I’ve been using for years now.
So, if you don’t have a plan yet, I warmly suggest you to head on to check out my all-in-one Workout Program RADIATE.
5. Diet is everything
Without the proper diet, you won’t be able to get the legs of your dreams.
The right nutrition balance 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.
Muscles are built in the kitchen, bodies are sculpted through the proper diet.
So, head on to my RADIATE Program, to get fit in the kitchen.
It’s Your Turn, Babe! Try Out My Sexy Legs Workout Now!
These are my personal favorite leg day exercises I always do on leg day.
And these legs exercises can be your go-to moves whenever you have leg day.
If you follow me for a while, you probably already know I don’t do much of split training sessions.
My workout program is a full-body workout program, that allows me to throw in some of these moves in it whenever I want to target my legs.
I incorporated them in my leg day routine and they give me amazing results.
Now, you have to know that this sexy legs workout routine will work only if you work as hard as you can:
- You have to give your 100% at the gym;
- You have to work on your whole body as a piece – spot workout isn’t possible;
- Clean your diet – 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!
I hope you like my sexy legs workout routine.
Till next time, babes!