Strong legs are the anchor of your body as they provide stability and help reduce the risk of injury when you workout. That’s why it’s important to build, strengthen, and challenge every muscle in your lower body to improve the quality of your workouts and make your life easier. So, if you’re a leg day enthusiast, then today I’ll give you a beginner leg workout to sculpt a stronger and leaner lower body for a female at home.
Table of Contents
- Beginner Leg Workout Routine for Female.
- 1. Warm-up.
- 2. Strength Training.
- 3. Stability Exercises.
- 4. Endurance Exercises.
Beginner Leg Workout Routine for Female.
For beginners, you can start with basic bodyweight exercises like squats and do it with control. Next, you’ll use dumbbells in a few moves to do exercises in the comfort of your own home. Once these workouts complete, you can leave a 48-hour window between leg day exercises to reduce your chances of getting injured and maximize your workout results. So, let’s get started!
To prepare your muscles for physical activity, increase blood flow, increase the supply of nutrients to the muscles, and reduce muscle pain after exercise, you should warm up first. So do each of the warm-ups below in 2 sets with 10 reps on each side.
a. Standing Knee Hugs.
This movement activates primary muscle groups such as glutes, hip flexors, and hamstrings. In addition, your core and calves will be involved during this warm-up. For the first warm-up, you can do standing knee hugs in 2 sets for 10 reps on each side.
How to: Stand with your feet shoulder-width apart while keeping your core tight. Hug your right knee, then pull it up toward your chest. Balance your body, hold this position for 20 to 30 seconds before releasing. Lower your right leg to its original position, then repeat with your left leg.
b. Standing Leg Raise (Front Kick).
It’s a simple but effective movement to activate and strengthen the hip muscles. When you walk, run or do exercises that require balance, you use hip muscles. Therefore, warming up with a standing leg raise is a great way to keep you stable during strength training.
How to: Stand with your legs apart with your knees slightly bent. Brace your core, then raise your right foot off the floor, bringing your left arm to meet your toes. Lower your right leg, then repeat this motion with your left leg.
Read more: The 5 Hardest Dumbbell Glute Exercises
2. Strength Training.
Now we’re going into the first main exercise, strength training. So, I have two exercises that you have to do back to back without a break, for two to three rounds. You can rest between each set for 30 seconds, then rest for a minute before getting into the Romanian deadlift. For beginners, choose an 8 to 12-pound dumbbell and finish the workout with 10 to 12 reps.
a. Dumbbell Shoulder Squat.
Here, you have to balance a pair of dumbbells on your shoulders, followed by a squat execution. These are excellent weighted squat exercises to build functional fitness as they target almost all the large muscles in your thighs to build and tighten your lower body.
How to: Stand with your feet wider than shoulder-width apart with a dumbbell in each hand. Raise your dumbbells to your shoulders until your elbows are facing forward. Make sure each end of your dumbbell is over your shoulder. Now lower your body into a squat position with your back straight and make sure your thighs are parallel to the floor. Next, press your heels to stand up while extending your knees and clenching your butts.
b. Dumbbell Romanian Deadlift.
The second exercise in your leg-day routine will help strengthen your back, a little attention to your hamstrings and butts. This exercise also involves your core to create stability there.
How to: Stand with your feet hip-width apart while holding a dumbbell in front of your thighs. Now send your hips back while bending your knees slightly. Next, lower the dumbbell in front of your shins and feel the stretch in your hamstrings. Lastly, stand up using the muscles at the back of your body and squeeze glutes at the top.
Read more: How to Gain Weight on Your Legs
3. Stability Exercises.
The rules of this second exercise are still the same as the previous exercises. You must perform the following two exercises back to back without a break, for two to three rounds with 10 to 12 reps. You can rest between each set for 30 seconds, then rest for a minute before doing a single-leg deadlift exercise. For beginners, choose a lightweight dumbbell of 8 to 12 pounds.
a. Dumbbell Offset Reverse Lunge.
When done correctly, these stability exercises will hit your butts, almost all of your lower body muscles and they also work on your core and upper back to improve your posture.
How to: Stand shoulder-width apart, holding a dumbbell in your right hand, with your arms hanging by your sides. Now step back with your right leg, then slowly lower your body until your left knee is bent 90 degrees. Make sure your chest is up with your back straight. Next, push your body back into the starting position and repeat the motion. Switch the dumbbell to the left hand, then complete the lunge with the left leg.
b. Bodyweight Single-leg Deadlift.
Single-leg deadlift is a stability exercise to tone and strengthens your glutes. Although you can do this exercise with dumbbells, this time you will do it without weights as a routine to improve balance and build strength in the lower body.
How to: Stand hip-width apart, then push your right leg up and back. Brace your core and let your upper body move forward. Bend your left knee (support leg) to make yourself comfortable while using your right arm to create balance. Return to starting position, then repeat the motion before switching legs.
4. Endurance Exercises.
The last session of the female beginner leg day workout routine is a muscular endurance exercise. Here, you will focus on exerting strength consistently and repeatedly in a certain period to increase stamina. For some people, long-distance running may be a popular muscular endurance exercise. But actually, there’s something simpler than running if you want to benefit from your increased muscular endurance.
The two exercises below I think are quite representative if you want to get better muscular endurance without extreme fatigue. They give you a great routine for leg days, boost energy, and improve overall health. Complete these two exercises back to back without rest, do these two to three rounds with 15 to 20 reps. A 30-second break between each set and one minute before you move on to your next workout.
a. Glute Bridge with Marching.
Have you ever been injured while running? If so, there’s a chance your glutes are weak. Weak glutes are a problem, you have to fix them! The good news, there is a simple but effective exercise to build that weak muscle group, glute bridge with marching. This exercise will teach you to stabilize the pelvis as the legs move and prevent lower back pain simply by raising your butts and hips while keeping your shoulders grounded.
How to: Lie on your back with your knees bent and your arms straight at the sides of your hips. Lift your hips upwards while squeezing your butts into a glute bridge, this is the starting position. Make sure your right knee is at a 90-degree angle, then lift your right leg until your right knee is above your hip. Lower your right leg to the floor, then repeat with your left leg.
b. Wide Stance Bodyweight Squats.
Taking a wider stance than shoulder-width when doing squats will give you a different advantage when compared to traditional squats. If regular squats have a good effect on burning your quads, then a wider stance will work on more muscles in your lower body. So if you want to develop muscle strength, take this wide stance squat and you’ll soon see the benefits.
How to: Stand in a wide stance with your toes slightly pointed outwards. Extend your arms forward or hold your hands in front of your chest. Now lower your body to the floor to a 90-degree angle by bending your knees and keeping your back straight. Hold this full squat position for a moment before pushing yourself into a standing position.
Generally, people are too focused on building the upper body. In fact, leg exercises are highly recommended if you want to get total fitness and get an asymmetrical body shape. In addition, having strong legs offers many benefits, one of which is improving the quality of your workouts and facilitating daily movement. So, if you’re a female beginner and don’t know where to start, this leg workout is a great way to introduce the gym to your home. Last but not least, you need to train other muscles, get enough rest and combine them with the best post-workout meals to maximize your results.