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 bulking up and never letting themselves go near the leg press machine, others 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!
Also, check out my follow along FULL Inner Thighs Workout, to sculpt your inner thighs in just 20 minutes!
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 dessert 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!
I love the info in the article, but I didn’t see where it tells how many reps of each to do? Could you elaborate a little on what would be best please? ;)
I’m very sorry, I really forgot about that! To start, you should do 3 series x15 reps. Between the series, there should be at least one minute break. After two weeks, if you feel stronger, do 4 series x13 reps. If it’s too easy for you, don’t forget to put some weights.
For any other questions, please, feel free to contact me! Always here for you!
Are there before and after pictures if the people who tried this?
There aren’t, but I’ll try to make them and add them these days.
Thanks for the tip anyway :)
What is the calves part of the workout?
You really make it seem really easy together with your
presentation but I find this matter to be really one thing that I feel I might by no means understand.
It seems too complex and extremely huge for me. I am
looking forward for your subsequent put up, I will try to get the hold of it!
Hi, this weekend is good in favor of me, as this time i am reading this fantastic educational piece of
writing here at my house.
Nice response in return of this question with solid arguments
and telling everything about that.
I am unable to put a barbell across my shoulders, or even have my arms straight up with it above my head, I have a bone spur that wont allow it. Any suggestions to do a squat with added weight, besides goblet squats? Thank you.
just try holding some dumbbells so your side!
I have just started working out and I want legs like that
I have legs like that and I am tired of walking and standing so if you would like to borrow them let me know.
Hey easy there! It’s sore, the happy pain! :)
Hey! Awesome workouts :) I was just wondering if there was an alternative to the leg curls if there is one!? I don’t have access to a machine at the moment and won’t for a while :(
Well you can improvise the leg curls, by sitting on a chair, and adding some weight to your toes.
Try it, I’m doing that exercise myself too, when I’m to lazy to go to the gym :)
Hi, I love this workout & I wanted to see if you had other workout routines for example core, abs, arms & back, looking to get fit & tone.
Thanks in advance! :)
Yes I have whole workout programs, with every muscle group included. Here is a link to the workout programs, they are linked in this post, and when you pick your favorite workout program, you can get the direct links to all muscle group workouts. Here it is: https://fitgirlsdiary.com/2015/02/23/the-best-workout-programs-that-will-change-your-body/
Great workout plans! Could you please explain the difference between open & closed lunges? Also, what are good calf exercises? Chubby legs run in my family, but I refuse to go out like that! I’m going to be the one to change it!
Here is a whole guide on how to nail the lunges right. You can see that there are many different kinds of lunges too.
The best calf exercises are calf raises. You can search the names of the exercises on google, so that you can see how you could do them properly.
All the best
Squats are the one thing that I struggle with because of my bad knees. I recently did walking lunges last week, after years, with no weights. But because my knees are bad, mostly my left, I’m fearful of putting that weight on my knees (on the smith machine). Do you have any recommendations where I can still get the results without the smith machine?
Well squats are the best exercises of all time. It has amazing results, but of course it’s an exercise where you have to be really careful.
Many people use knee bands, because of the same reason, but when you have bad knees it’s really harder.
My suggestion is to try doing some exercises to make the knee muscle stronger. When the muscles around the knees are stronger, there is a smaller chance to injure them.
I haven’t done a post about knee exercises, but I’ll do one, first thing tomorrow morning. So check the home page tomorrow, and you’ll find a post made just for your issue.
how many times a week should this work out be done?
How many times a week do I work out my legs with your workout guide ?
Well, it depends on what workout program you choose.
If you are following the tone weight loss workout program, you’ll workout your legs twice a week for example.
Anyway, twice a week is more than enough, considering the fact that it takes 48 hours for your leg muscles to recover from one training.
Spell check ☺️☺️
Hi , I have been away from gym for 3 months and when I go to gym the next day I feel pain all over my body :D so will I get the result if I do it 3 days a week?
Doing your legs once or twice a week is enough.
Please have in mind that you should wait at least 48 hours until you engage your legs after the previous training.
I’d suggest you to do other muscle groups the other days of the week.
Since the body is designed to function as a whole piece, you’ll get far better results if you work it that way.
Check out my newest workout program Breaking Fat, to see how to do full body split training.
Hey! I just came across your site a week ago and have already recommended it to 3 friends. I love your guides! You make everything so easy to follow, your workout programs are so well balanced and thought out, I can tell you have a lot of knowledge about this stuff. Also, they are so easy to follow! Not only do you show which muscles to work out on what days, you also give links to the exercises you can do for those muscles. I couldn’t ask for more from a good routine! Thank you for making this site, it’s very generous of you to have all this free information and free guides and you always respond to everyone. I really think you should be getting paid! I finished week one of your weight loss program, and I am loving it. I’ll let you know how it goes :)
I’m so happy that you like my blog and find it inspiring – I really appreciate that!
Thanks for the great comments.
Also, make sure to update me on how it goes with the weight loss program – I wish you great results!
Do you follow Fit Girl’s Diary Weight Loss Program or the Breaking Fat Workout program?
Ether way, great choice ;)
Should you do cardio after your leg workout? Or skip cardio on leg day?
I prefer skipping it, since leg training takes a lot of energy already, so no need for extra cardio in the same day.
However, it’s not bad to do it, so if you feel like you want to do cardio after leg workout, then do it :)
I love this blog! Great tips! I do have a question. Is it better to repeat the same move with with sets or do 10-15 reps with one move and move on to the next and circle back through the moves 3-4 times.
Well it’s definitely better to do one exercise 15 reps and 3-4 sets, and then move to the other exercise.
Just make sure to make short breaks between the sets and the exercises, not longer than 30 – 40 seconds :)
Hi, I was wondering how often in the week we should do those exercices ? And how long should it last ?
Have you checked out my Breaking Fat workout program?
I’ve explained everything you need to know about strength training, including leg workout.
Actually, for great full body results, leg training should come once a week and the other days should filled with other muscle groups.
I am on ly 14 years old but I’d like to be more healthy! Because of the school and other stuff I can’t go to the gym so I have to make some exercises at home! The problem is that most of the exercises that I’ve found are to do in the gym :) What shoul I do? :) Love youu
It’s true that gym is probably the best way to lose weight, get fit, and get healthy.
When you put extra weight on your body, that’s when you actually challenge it to its limits.
I’d suggest you to invest in a set of resistance bends, and try to do the “gym workout” in the comfort of your home.
I bought mine from Amazon, for less than 30$.
For cardio, you could run, try rope skipping or swimming.
If you’re not into this “home gym” idea, I’d suggest Insanity or p90x :)
Love to you, and get back to me if you have any other questions or concerns – I’d be more than happy to help <3
can i do this workout everyday, or will i get result faster if I do this workout every other day?
The muscles need at least 48 hours to recover from the previous workout, so working out your legs every day is not a good idea.
What I can suggest is a full body workout, where legs workout will take one or two days a week.
Check out my weight loss and tone up workout plan:
If you want to change your body, you’ll have to work out on all of it, not only certain parts of it.
That’s my sincere advice, but if you still want to do just the leg workout routine, then make sure to have at least one day rest.
Nice article but unfortunately that not true for me at all. I loved leg days, I have strong legs that can push lots of weight. But after exercising, I end up with this super massive muscular legs that can put guys to shame. I so regretted it and now I’m constantly ashamed with how big I am.
Do you have advice for me to reverse this situation?
I don’t see why you’d be ashamed of your body.
Yes, you may have bigger legs than a regular girl, but you should be proud of that, you’re so unique.
So many girls out there crave to have your ability to build muscles (count me in) and you should learn to love your body the way it’s designed.
Exercise can do you only good, so don’t be afraid to load up.
If you’re still certain of your goal and you want to lose weight rather than build them up, use light weights and HIIT leg workouts on your leg days and you’re all set :)
Thank you so much for this post. I noticed how popular and relevant it is. Thank you for inspiring me to get out to the gym more and I loved the photos…especially the last one. It gets right to the point!
I’m so glad you like it!
Hey, can you please emphasis on what to eat and send tha link to your article, ‘What to eat and when’?
Of course, here it is: https://fitgirlsdiary.com/2014/08/04/ultimate-eat-timing-guide/
However, my first official meal plan is just about to pop out by the end of this week.
It’s a full guide to healthy food, packed with recipes, timings, healthy food explained, cooking lead, mindset guide…Almost anything you need to know in the quest of healthy life :)
So make sure to subscribe to get it in your inbox first, or just stay tuned.
Awesome :) Deadlifts and lunges are incredible compound lifts- especially for women looking to build sexy legs.
Keep up the great work Monica!
You have a lot of variations of exercises. How many different variations should I do in one day of legs?
You should choose one variation from each exercise and do it on you training.
The next training choose another variation.
Let’s say you’re doing Basic Squats + Reverse Lunge + Straight Leg Deadlift on one training, the next time you’re doing leg day change it to Sumo Squat + Walking Lunges + Stiff Leg Deadlift.
I’m working on a new program right now and I can’t wait to finish it, so make sure to subscribe to get it in your inbox first.