6 Great Leg Exercises Women Can Try At Home

Both upper and lower body workouts play an equally vital role in achieving a fit and toned physique. However, many people, especially women, tend to overlook the importance of leg exercises, often focusing more on the arms or waist. Since shaping the legs can be challenging, this article will highlight effective leg exercises specifically for women.

Strong legs are essential for daily activities, whether it’s climbing stairs or carrying heavy bags, as they support movement throughout the day. The leg muscles are categorized into three main groups: the quadriceps, hamstrings, and calf muscles.

These muscles work together by contracting, relaxing, and moving skeletal bones to facilitate body movement. To keep them strong and well-toned, here are some simple yet effective leg exercises you can do at home.

# Squats

Squat is a common, simple and effective exercise for strengthening and toning the large muscles of the legs. The primary muscles that work during the squat are the quadriceps femoris, adductor magnus, and the gluteus maximus .

How to do:

- Stand with your feet wide apart and keep your back straight.
- Bend your knees and lower your butt toward the floor.
- Go down as much as you are comfortable.
- Hold this position briefly and then raise yourself to the standing position.
- Do this for 10 reps.

# Side Lunges

Side lunges, also known as lateral lunges, help strengthen the thigh muscles and increase flexibility. This exercise involves all the major muscles including quadriceps, hamstrings, calves and glutes.

How to do:

- Stand with your feet hip-width apart.
- Keep your back straight and take a big step to the side.
- Ensure that you keep your torso upright and lower the knee of the leg till it is bent at around 90 degrees.
- Keep your chest straight and core tight and repeat on the other side.
- Do this for 3 reps.

# Side Leg Raises

The side leg raise is an effective exercise that builds strength in the outer thighs and the hip abductors. This exercise targets the gluteus maximus which helps in better hip movement, stabilizes the body, and improves muscle endurance.

How to do:

- Lie on one side and straighten out your legs.
- Lift your top leg towards the ceiling and bring it down slowly.
- Ensure that you lift your hip and butt and not your lower back.
- Repeat this position for 12 reps on each side.

# Split Squat

This exercise targets the gluteus, quadriceps and hamstrings. Performing the split squat exercise with dumbbells will improve better muscular balance on both sides of the body .

How to do:

- Stand with a chair or a small table placed at about two feet behind you.
- Place your right foot on the chair or table.
- Bend your left knee lower towards the floor and keep your spine straight.
- Hold this position and then raise yourself back up to the starting position.
- Switch your legs and repeat.
- Do 10 reps on each side.

# Calf Raise

Calf raise is one of the easiest exercises, it improves your muscular strength and tones the legs. It works the tibialis posterior, gastrocnemius and soleus muscles of the lower legs.

How to do:

- Stand on one foot with your other leg bent to a 90-degree angle.
- Keep your spine straight and rise up on your one toe.
- Hold this position for a while and lower your toe down.
- Do 15 reps on each side.

# Banded Lateral Walk

The banded lateral walking exercise increases joint stability, improves hip stability and strengthens the hip abductors. It also engages many of the deep muscles that stabilize the pelvis.

How to do:

- Underneath your feet, place a mini resistance band and stand with feet hip-width apart.
- Bend your knees slightly and step your left foot out to the side followed by your right foot.
- Repeat this for 10 reps.