In today’s post we are going to discuss some best leg exercise for women at home or the gym to get sexy and strong legs.
After doing this workout, you are going to want to show off your gorgeous legs. Each of these 4 exercises mobilizes a different part of your legs, making the routine quick and effective. We suggest the use of weights between 5 and 10 kg.
ATTENTION: Before you start, the warm-up for 3 minutes with a little cardio – running in place, doing jumping jacks or glute exercises. Then do the exercises three times and at the end don’t forget to stretch.
Best leg exercise for women “Squats”
Stand with your feet apart, the same width as your shoulders. Hold the dumbbell at chest level with your hands and keeping your back straight, push your sexy hips back, bend your knees and lower your body until your thighs are at a 90º angle. With your elbows, touch your knees.
Supporting your weight on your heels, push up to the starting position.
Best leg exercise at home “Deadweight”
Begin standing up, holding a pair of dumbbells – one in each hand – arms at your sides, and knees slightly bent.
Keeping your arms straight and your knees slightly bent, slowly bend your sexy hips (not the waist) and lower the weights as far as possible without arching your back. You should always keep your eyes straight ahead. Bring the weights to the ground as far as you can.
To go up, you should not use your back but you will have to use your glutes to go up slowly.
Lunges with shoulder press
Reps: 10 with each leg
Hold the weights at shoulder height with your palms facing outward and step your left foot back by bending your knees – taking a stride.
Lower the weights toward your shoulders while bending your knees, creating a 90-degree angle with both legs.
Stretch both legs as you raise the dumbbells toward the ceiling. This tour will complete one repetition.
Lateral lunge with bicep curl
Reps: 20, alternating legs
Holding a pair of dumbbells, with your feet and knees together, perform a bicep curl by bending your elbows so that you bring the weights up to your shoulders.
Lower your arms to the ground while taking a big step to the left. Make sure your left knee doesn’t extend past your toes and that you keep your right leg relatively straight.
When you want to return to the starting position, do a bicep curl.