Lower Body Workouts For Women

It’s no mystery that many women tend to accumulate fat in the lower body. However, apart from complete body routines, performing specifically lower body exercises, women can eliminate lower body flab and strengthen and tone their muscles. Check out these 16 greatest lower body exercises for women that you can do at home. Get strong, toned, and fitter. Scroll down!

Leg And Hip Exercises For Women

Before you commence with the lower body exercises like glute exercises, calf exercises, buttock exercises, inner thigh exercises, outer thigh exercises, hip exercises, and hamstring exercises, limber up your muscles for at least 10 minutes. Here’s a short warm-up routine:

Warm-up – 10 Minutes

• Neck tilts – 1 set of 10 repetitions

• Neck bows – 1 set of 10 repetitions

• Neck rotations – 1 set of 10 reps

• Shoulder rotations – 1 set of 10 repetitions

• Arm rotations – 1 set of 10 repetitions

• Waist rotations – 1 set of 10 repeats

• Side lunges – 1 set of 10 repetitions

• Jumping lunges – 1 set of 50 repetitions

• Calf raises – 1 set of 10 repetitions

• Ankle rotations – 1 set of 10 reps

Now, your muscles are primed for an energizing 20 minutes of lower body no-equipment training. Let’s commence!

1. High Knees

Target — Quads, quadriceps, calves, and buttocks

How To Do

• Stand erect with your ankles near.

• Extend your hands in front of you, with the palms facing down.

• Start jogging on the spot. Only, lift your knees higher.

• Try to touch your forearms with your knees.

• Do 3 sets of 20 reps each.

2. Squat

Target — Glutes, quadriceps, hamstrings, and calves

How To Do

• Stand with your feet shoulder-width apart, back erect, and shoulders rolled back. Keep your core engaged.

• Push your pelvis out and lower yourself by flexing your knees.

• As you come to a seated pose, flex your elbows and bring your forearm near to your torso.

• Make sure your ankles are behind your heels, and your back is not bowed.

• Push yourself all the way up with the same speed you crouched down.

• Do 3 sets of 12 reps each.

3. Jump Squat

Target — Glutes, quadriceps, hamstrings, adductors, and calves

How To Do

• Stand with your feet shoulder-width apart. Roll your shoulders back and keep your core engaged.

• Squat down and bring your palms near to your torso.

• Push yourself up from the seated position and leap off the ground. Propel your body upward by flinging your wrists to the side.

• Land gently on the ground and get back to the squatting pose.

• Do 3 sets of 12 reps each.

4. Alternating Side Lunge

Target — Adductors, glutes, quadriceps, hamstrings, and calves

How To Do 

• Stand with your ankles broader than shoulder-width apart.

• Shift more of your weight on your left side. Bend your left knee and lower yourself to the left.

• Straighten your position and replicate the motion with the right side.

• Do 3 sets of 10 reps each.

5. Plie Squat Calf Raise

Target — Calves, adductors, glutes, hamstrings, and quadriceps

How To Do

• Stand with your feet broader apart than shoulder-width.

• Squat down and carefully raise both your ankles off the floor.

• Extend your palms in front of you for equilibrium.

• Slowly, lower your ankles. Raise them again.

• Do 3 sets of 12 reps each.

6. Wall Sit

Target — Quads, quadriceps, buttocks, and calves

How To Do

• Stand with your upper back, lower back, and pelvis against a wall.

• Squat down and get into a seated position.

• Place your palms on your glutes.

• Hold this pose for 30 seconds. Keep inhaling.

• Get back up. Rest for 10 seconds and repeat.

• Do 3 sets of 30 seconds hold.

7. Lunge

Target — Quads, quadriceps, buttocks, and calves

How To Do

• Stand with your legs shoulder-width apart, palms on your midsection, shoulders rolled back, and core engaged.

• Take a stride forward with your right limb.

• Flex both your knees and descend your body. Your quadriceps and shins should be perpendicular to each other.

• Raise your body and get back to the beginning position.

• Place your left foot in the front and repeat the same.

• Do 3 sets of 12 reps each.

Read Also: Yoga Exercises For Maintaining A Healthy Liver

8. Standing Side Leg Kicks

Target – Adductors, abductors, hip flexors, glutes, quadriceps, hamstrings

How To Do

• Stand erect with your feet shoulder-width apart.

• Place your left forearm on the back of a chair.

• Place your right hand on your midsection.

• Raise your right limb laterally. Do not lean to the side.

• Repeat 12 times before exchanging sides and lifting the left leg.

• Do 3 sets of 12 reps each.

9. Hip Thrust

Target — Glutes, hamstrings, quadriceps

How To Do

• Sit and position your upper back against a settee or sofa.

• Place your palms on the sofa, flex your legs, and keep your feet level on the floor.

• Push your pelvis up. Your shoulders, pelvis, and quadriceps should be in the same line.

• Hold this pose for a second.

• Slowly, lower your pelvis back to the beginning position.

• Do 3 sets of 8 reps each.

10. Donkey Kicks

Target — Glutes, hamstrings, quadriceps

How To Do

• Get on all fours.

• Lift your right foot and knee off the floor.

• Without extending the limb straight, thrust your right heel up toward the ceiling.

• Bring it back gently. Just before your foot contacts the floor, thrust your leg up again.

• Repeat 12 times before doing the same with the left limb.

• Do 3 sets of 12 reps each.