32 Best Leg Exercises And Leg Workouts For Women

Leg day gets a bad rap as the toughest gym day of the week, but I choose to make it my favorite. I feel my strongest after completing my leg exercises—and you can too. (Need inspo? Peep Carrie Underwood’s recent tour pics and her intense leg workouts for proof.)

Leg exercises benefit both your body’s form and function. “A strong lower body is essential to so many everyday functional movements,” says personal trainer Kristina Earnest, CPT. “Your lower body strength simply allows you to live your life.” Think about it: Each time you climb stairs or squat to pick something up, you’re using strength and stabilization from your legs.

Meet the expert: Kristina Earnest, CPT, is a personal trainer with over 10 years of experience leading a variety of fitness classes. Patricia Greaves, CPT, is a personal trainer, nutrition coach, and founder of StrongHer Personal Training based in New York City.

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And, the best leg day routines include moves that work all the angles. To make it easy, think of your legs as two halves: the anterior chain and the posterior chain. The anterior chain consists of quadriceps, adductors, hip stabilizers, and the front of your calves. Meanwhile, the posterior chain includes your hamstrings, glutes, back of your calves, abductors, and additional hip stabilizers, Earnest explains.

Plus, leg workouts naturally engage other muscles in the process. For example, consider a squat (one of the very best leg exercises out there). You’ll be engaging your glutes, quads, and core all in one move. “Training large or multiple muscle groups increases your heart rate and, as a result, you combine strength and cardiovascular movements,” Earnest says. “That is a bang for a metabolic buck.”

Now that you know why it’s important to prioritize leg workouts, here are 32 of the best leg exercises, selected by a trainer, for your next leg day workout. (Prepare for your strongest legs yet, trust!)

Best Leg Exercises For An Effective Leg Workout

Time: 10-20 minutes | Good for: legs | Equipment: looped resistance band, dumbbells

Instructions: Choose seven or eight exercises from the list below. Perform three or four sets of 10 to 12 reps of each move, or 30 to 45 seconds if you’re going for time. Then, rest for 30 to 60 seconds and continue onto the next.

1. Hip Circles

How to:

1. Support yourself by putting your weight on on elbows and knees. Keep shoulders over elbows and hips over knees.
2. Make circles in the air with one knee, moving from the hip. Draw a circle as wide as possible while keeping torso stable.
3. Continue moving right knee in circles for 30 seconds, then switch legs and repeat.

Why it rocks: Yes, this move should make your glutes burn, but it’ll also help you maintain much-needed mobility in your hip area.

2. Jump Rope

How to:

1. Stand with feet under hips and arms at sides. (No, you don’t need an actual jump rope to carry out this move. Though if you have one, feel free to bring it out.)
2. Do a series of continuous small jumps in place, vertically or laterally, moving arms as if you’re swinging a rope underneath you with each burst.

Why it rocks: Not only does this move give your legs a serious burn, but it’ll also amp up your heart rate for a healthy cardiovascular workout, too.

3. Skaters

How to:

1. Stand with feet hip-width apart.
2. Shift your weight onto left leg and use it to laterally jump toward the other side, landing on the right foot.
3. Shift your weight onto right leg and use it to laterally jump toward the other side, landing on the left foot. (You’ll look like you’re skating.) That’s 1 rep.
4. Continue alternating sides. (Go faster to rev your heart rate, or slow it down for a stability and balance challenge.)

Why it rocks: If you’re a runner, you should definitely be adding skaters to your routine, Earnest says. “This cardio exercise helps strengthen your legs and knees, and improves stability and balance,” she says. You’ll stay quick and agile while also strengthening knee stability.

4. Walking Lunges

How to:

1. Start standing with hands on hips and feet hips-distance apart. (Amp up the effort by holding dumbbells.)
2. Take one large step forward with right leg, keeping torso upright.
3. Bend knees and lower body into the lunge position, stopping when legs form 90-degree angles.
4. Press through right foot and step forward again so that you land in the same position with your left side, as if you are “walking.” That’s 1 rep.
5. Continue alternating sides.

Why it rocks: Walking lunges increase your range of motion, balance, and posture by loosening up your hips and hamstrings, Earnest explains.

5. Donkey Kick

How to:

1. Start on hands and knees on your mat, with hands under shoulders and knees under hips. (Option to lower to forearms.)
2. Keeping right knee bent at a 90 degree angle, lift left leg into the air until leg forms a straight line with shoulders and back, right toe pointing upward.
3. Reverse the movement to return to start. That’s 1 rep.
4. Switch legs after completing all reps on your right side.

Why it rocks: If you want an exercise that’s going to make your butt burn, this one’s for you. Get ready for super strong glutes.

6. Side Lying Plank

How to:

1. Lie on one side with legs stacked on top of one another, feet flexed.
2. Place forearm on the floor with elbow below shoulder and forearm parallel to your mat.
3. Pushing off elbow, engage core, glutes, and legs to lift bodyweight off the mat.
4. Hold the position.

Why it rocks: While this is categorically a core exercise, you’re also engaging your glutes, quads, and lower legs to support your entire body as it’s lifted off the ground.

7. Broad Jump

How to:

1. Stand with feet hip-width apart.
2. Bend at the glutes and hips, then launch body forward in a controlled jump movement.
3. Land on feet as far as you (comfortably) can from your initial starting point. That’s 1 rep.

Form tip: “Maintain a soft bend through your knees to land like you’re a ninja trying to not make a noise,” Earnest adds. “This will help keep your knees safe and your jump fluid.”

Why it rocks: Consistently doing broad jumps will not only increase the distance you can jump over time, but it will strengthen your quads and glutes, as well as your ability to perform burst-like movements.

8. Goblet Squat

How to:

1. Stand with feet hip-width apart and hold a weight in front of chest with both hands, elbows pointing toward the floor.
2. Push hips back and bend knees to lower into a squat.
3. Engage glutes to return to standing. That’s 1 rep.

Why it rocks: The goblet squat is a beginner-friendly way to add heavier weight to your squats and activate your core.

9. Sumo Deadlift

How to:

1. Holding two kettlebells or dumbbells, stand with feet slightly wider than hip-width apart, toes pointed out.
2. Position weights in front of thighs, palms facing in.
3. Keeping knees slightly bent, press hips back as you hinge at the waist and lower the weights toward the floor.
4. Squeeze glutes to return to standing. That’s 1 rep.

Why it rocks: This deadlift variation really targets your glutes, hamstrings, and back.

10. Single-Leg Deadlift

How to:

1. Holding a weight in right hand, stand on right leg with left arm outstretched and strong to the side. (Or, hold one heavier weight with both hands.)
2. Keep right leg slightly bent while hinging forward at hips, extending left leg straight behind you, until torso is parallel to the floor. Simultaneously lower weight straight down until they’re almost touching the floor.
3. Drive into right heel to return to standing. That’s 1 rep.
4. Complete all reps on one side, then switch legs.

Why it rocks: This unilateral (single-side) exercise targets your hamstring and glutes and challenges your balance.

11. Banded Lateral Walk

How to:

1. Place a mini resistance band a few inches above ankles.
2. Stand with feet hip-width apart, knees slightly bent.
3. Maintaining a tight core, step left foot out to the side, followed by right. That’s 1 rep.

Why it rocks: This move warms up your glutes and hits your often-overlooked glute medius muscles.

12. Single-Leg Glute Bridge

How to:

1. Wrap a band around your legs above your knees or a place dumbbell across your pelvis, holding it by the cap to prevent rolling.
2. Lying supine, bend one knee and put the other leg up in the air at a 45-degree angle.
3. Press the heel into the ground and lift the pelvis up to the ceiling, then squeeze your glutes and hold for two seconds. Lower back down. That’s 1 rep.

Why it rocks: These bridges can help correct imbalances and weaknesses in your lower body, says Patricia Greaves, CPT, personal trainer, nutrition coach, and founder of StrongHer Personal Training. By working your legs unilaterally, you can make sure they become equally strong.

13. Suitcase Deadlift

How to:

1. Hold a weight with right hand, feet shoulder-width apart and left hand clenched in fist.
2. Keeping abs engaged and knees soft, sit hips back to slowly lower weight until it reaches middle of left shin. Back should be parallel to the floor.
3. Pressing through heels and engaging abs, quickly return to start.
4. Squeeze glutes once completely upright. That’s 1 rep.

Why it rocks: In addition to firing up your hamstring, glutes, and back, the suitcase deadlift also activates your obliques.

14. Squat with Heel Raise

How to:

1. Stand with heels wider than shoulder-distance apart, toes turned out slightly.
2. Bend knees, reach hips back, and lower down into a squat.
3. Drop arms down in between legs.
4. Drive into heels to stand up, circling arms out to the sides.
5. At the top, lift arms straight up overhead and press up onto toes. That’s 1 rep.

Why it rocks: The heel raise added here targets your calves.

15. Lateral Lunge with Balance

How to:

1. Stand with feet hip-width apart, holding dumbbells with hands at sides.
2. Take a big step to the left, then push hips back, bending left knee and lowering until left knee is bent to 90 degrees.
3. Reverse the motion to push back to an upright position balancing on right leg, with left leg lifted. That’s 1 rep. Complete all reps, then switch sides and repeat.

Why it rocks: Most workouts focus on forward-and-backward movements, but lateral (side-to-side) movements are important for well-rounded fitness.

16. Bulgarian Split Squat

How to:

1. Start standing about two feet in front of a chair (or similar raised surface). (Optional: Hold a weight in each hand.)
2. Extend left leg back and place left foot on step.
3. Bend knees to lower body as far as you can (or until knee hovers right above the ground), keeping shoulders back and chest up.
4. Pause, then press through right heel to return to start. That’s 1 rep.
5. Complete all reps on one side, then switch legs and repeat.

Why it rocks: This leveled-up split squat variation really tests the strength of your front leg, upping the intensity of your workout and warding off muscle imbalances.

17. Calf Raise

How to:

1. Stand with feet shoulder-width apart. (Optional: Hold a pair of dumbbells.)
2. Keeping the rest of body still, lift up onto the tips of toes. (Option: Hold for up to 30 seconds.)
3. Lower heels back to the ground with control. That’s 1 rep.

Why it rocks: This move really hits your calves, no machines necessary!

18. Kettlebell Swing

How to:

1. Stand with feet slightly wider than shoulder-width apart. Hold a kettlebell in front of your body with both hands, arms straight.
2. With a slight bend in knees and a flat back, hinge at hips and swing the kettlebell back through legs.
3. Use that momentum to stand and swing the kettlebell out in front of body, up to shoulder height.
4. Thrust hips forward, and engage glutes and core as you stand up straight. When the kettlebell hits shoulder height, knees should be straight and glutes contracted in a full hip extension.
5. Allow the kettlebell to swing back down through legs, while hinging at the hips. That’s 1 rep.

Why it rocks: Kettlebell swings help you master the hip hinge. Plus, they’re good cardio, and work both the hamstrings and the glutes, Greaves explains.

19. Sumo Squat

How to:

1. Stand with feet shoulder-distance apart, then turn toes open slightly.
2. Hold one kettlebell or dumbbell in front of hips with both hands.
3. Bend knees, reaching hips back, and lower down into a deep squat. Allow arms to hang so that the weight remains under shoulders. Lower until hips are slightly below the level of knees.
4. Pause at the bottom for two seconds, then drive into heels to return to standing. That’s 1 rep.

Why it rocks: This squat variation targets your inner thighs more than the traditional version.

20. Reverse Lunge

How to:

1. Stand with feet hip-width apart, and hold one dumbbell in each hand at sides.
2. Step back with right leg and bend both knees as you lower until knees are both bent at 90-degree angles.
3. Push through left foot to stand.
4. Step back with left leg and bend both knees as you lower until knees are both bent at 90-degree angles.
5. Push through right foot to stand. That’s 1 rep.
6. Continue alternating legs.

Why it rocks: This staple unilateral exercise works your quads, hamstrings, and glutes.

21. Curtsy Lunge

How to:

1. Stand with feet shoulder-width apart, and hold one dumbbell in front of chest.
2. Step right leg back diagonally outside left leg as you slowly sit hips back into a squat position.
3. Reverse the movement to return to standing.
4. Step left leg back diagonally outside right leg as you slowly sit hips back into a squat position. That’s 1 rep.
5. Continue alternating legs.

Why it rocks: This lunge variation engages your quads and glutes as well as hip adductors and specifically the gluteus medius. Plus, it offers a stability challenge.

22. Squat To Kneel

How to:

1. Stand with feet shoulder-width apart, and rest hands behind head.
2. Slowly sit hips back and down into a half squat position.
3. Keeping hips stable, lower right knee down to the ground.
4. Then, lower left knee to the ground to a tall kneeling position.
5. Immediately bring right foot forward, followed by left, and return to half-squat position.
6. That’s 1 rep. Continue alternating.

Why it rocks: This fun exercise is guaranteed to burn out your quads and glutes, and is an excellent finisher to wrap up your leg day.

23. Supported Single-Leg Deadlift

How to:

1. Stand on left leg with a dumbbell in right hand, palm facing toward thighs, left arm by side.
2. Step right leg a few feet behind body, lift heel, and press right toes into the floor for balance. Keep left leg slightly bent.
3. Lean forward, hinging at the hips with a long, neutral spine while lowering the weight toward the floor.
4. Drive into left heel to return to the standing position. That’s 1 rep.
5. Complete all reps on one side, then switch legs.

Why it rocks: If single-leg deadlifts feel frustrating and unstable, this is a great modification that still targets your hamstring and glutes without as much of a balance challenge

24. Step Up

How to:

1. Start standing facing a box or step, holding dumbbells at sides.
2. Step left foot on top of the box.
3. Push through left foot, and lift body up until standing on top of the box while driving right knee up until it forms a 90-degree angle.
4. Pause, then return to start. That’s 1 rep.

Why it rocks: This single-leg move (which works your quads, hamstrings, and glutes while testing your balance) is helpful for all sorts of everyday activities.

25. Banded Clamshell

How to do it:

1. Lie on right side with knees bent.
2. Place mini resistance band around thighs, just above knees.
3. Place left hand on left hip and form a 90-degree angle with right arm to prop yourself up and remain stable.
4. Working against the band, squeeze glutes and thigh muscles to press left thigh up as far as possible.
5. Slowly bring left thigh back to starting position. That’s 1 rep.

Why it rocks: Want to really focus in on your outer glutes? These do the trick (and happen to be a great activation exercise for larger compound exercises).

26. Lateral Step-Out Squat

How to:

1. Stand up straight with a resistance band wrapped around ankles.
2. Clasp hands in front of your chest.
3. Take a big step to the right.
4. Bend knees, sit back in a squat, and lower hips until thighs are parallel with the floor.
5. Engage glutes and press back up through heels to return to standing.
6. Take a big step to the left.
7. Bend knees, sit back in a squat, and lower hips until thighs are parallel with the floor.
8. Engage glutes and press back up through heels to return to standing.
9. That’s 1 rep. Continue alternating sides.

Why it rocks: This squat variation turns up the heat on your outer glutes and thighs.

27. Pistol Squat

How to do it:

1. Start standing with feet hip-distance apart.
2. Lift right leg while sitting hips back and bending left knee, bringing body as low as possible while keeping torso upright. Arms can be held out in front of chest or out to sides for balance.
3. Driving through left heel, stand up to return to start. That’s 1 rep.

Why it rocks: If you have the ankle mobility and balance to attempt this advanced unilateral exercise, it’ll test your quads like no other.

28. Banded Kickback

How to:

1. Start on hands and knees.
2. Put one end of mini band around right foot and position the other end on left thigh, just above knee.
3. While keeping abs tight, contract glutes to slowly kick right leg back until it’s straight.
4. At full extension, squeeze glutes for a second.
5. Slowly bring leg back down. That’s 1 rep.

Why it rocks: Another isolation glute move, banded kick backs also require you to engage your core.

29. Banded Glute Bridge

How to:

1. Wrap a resistance band around thighs and lie on back with knees bent, feet on the floor 12 to 16 inches from butt.
2. Brace core, then press into heels and squeeze glutes to raise hips toward the ceiling while pushing upper back into the ground.
3. Pause in this position and expand the band by pressing knees apart.
4. Lower down to return to start with control. That’s 1 rep.

Why it rocks: Added resistance from the mini band helps you up your focus and burn on your glutes.

30. Isometric Squat

How to:

1. Stand with feet shoulder-width apart, hands clasped in front of chest.
2. Push hips back and bend knees to sink hips until thighs are nearly parallel to the ground.
3. Hold for up to 30 seconds. That’s one rep.

Why it rocks: Adding isometric squat holds to your workouts helps you overcome muscle imbalances while also improving body control, awareness, and core activation.

31. Lying Lateral Leg Raise

How to:

1. Lie on right side, resting right elbow on ground just below right shoulder, and placing left hand on the floor in front of chest for stability. Right leg should be straight on the ground, and left leg should be bent over right leg.
2. Without moving any other part of body, slowly raise right leg as high as you can.
3. Pause, then return to the starting position. That’s 1 rep. Complete all reps, then switch sides and repeat.

Why it rocks: This underrated bodyweight exercise hones in on those inner thighs.

32. Romanian Deadlift

How to:

1. Stand with feet shoulder-width apart, holding dumbbells in hands.
2. Knees should have a slight bend to them as you bring the hips back.
3. Drive hips forward and squeeze the glutes at the top. That’s 1 rep.

Why it rocks: This deadlift variation helps take the stress out of the knees and lets you strengthen your hamstrings more, according to Greaves.

Common Questions About Leg Workouts

How many sets and reps should you do in your leg workout?

Your reps, sets, and even rest times vary based on your fitness goals, according to Earnest. If your goal is building strength and power, do 2-5 reps and 2-5 sets. If your goal is building bigger muscles, aim for 6-12 reps and 3-5 sets. If your goal is muscular endurance and cardiovascular health, increase to 12+ reps, with 2-3 sets.

How many times per week should you work legs?

When you’re starting out, Earnest says two sessions per week is a good target. As you progress, you can train your legs two to four times each week on non-consecutive days. Leg days help you build/maintain strength, but training them too frequently can be counterproductive, she adds.

How should you warm up for leg workouts?

Warm up moves are critical for a good training session. Warming up your lower body loosens the joints and increases blood flow to your muscles. Not only does this help you perform better, but it will also aid in injury prevention.

How should you cool down properly?

For your cool down, it is important to allow your body to gradually recover to return your heart rate and blood pressure back to its pre-exercise level. It also helps regulate your blood flow, which aids in proper recovery and helps lower the presence of muscle soreness.” Some of her suggested warm ups include jumping jacks, good mornings, and glute bridges.

What is the most effective leg exercise?

Look for multi-joint, or compound exercises, Earnest says. These work a few different muscles at once to efficiently build muscle strength and size. Hip thrusts, dumbbell step-ups, and Romanian deadlifts are some of her faves.