Ashley Hoffmann's High-Frequency Leg WorkoutYour leg days for the next three months are officially set. Here are 4 complete lower-body routines to ,eg the best legs on the beach! A quartet of MuscleTech's fittest female athletes are here to share their favorite go-to leg routines for a fast summer shape-up. Their workouts are designed to bring down body fat female bodybuilding leg exercises while also building the kind of muscle that creates sexy curves. As a bonus, you'll also get plenty stronger along the way.
4 Women's Leg Workouts For Every Goal
Your leg days for the next three months are officially set. Here are 4 complete lower-body routines to build the best legs on the beach! A quartet of MuscleTech's fittest female athletes are here to share their favorite go-to leg routines for a fast summer shape-up. Their workouts are designed to bring down body fat levels while also building the kind of muscle that creates sexy curves. As a bonus, you'll also get plenty stronger along the way.
When Pittsburgh-based physique competitor Sam Amorim wants to hit her hamstrings and glutes hard, she starts with Romanian deadlifts. Most popular hamstrings exercises move only around the knee joint, but this one is focused on the hips instead. For complete legs, you need both. Amorim suggests keeping your knees soft and not entirely locked out.
Keep the bar close to your shins, and lower the bar as far as you can without rounding your lower back. While doing leg curls, Amorim switches it up between working both legs at once or just doing one leg at a time. She then moves to good mornings with an elastic band before finishing up with 4 burning sets of hip thrusts. Want to focus on the front part of your thighs? MuscleTech athlete Caroline Tusiuk has a challenging quad workout in store, which also hits the glutes to a lesser degree.
She starts with a single-leg leg extension to serve as both a warm-up and a pre-exhaust for the legs. After that, she includes a variety of squats to hit her quads from all angles.
Having the load in the front instead of the back puts more emphasis on the quads, especially the outer region, versus the glutes and hamstrings," Tusiuk says. Small changes like this can really make a difference over time in overall muscular development. She finishes her workout by returning to the leg-extension machine for a single burnout set.
They know work," says figure competitor Lindi Carter. The MuscleTech athlete warns that choosing a weight that's too heavy can cause you to break form, which in turn makes you miss out on the benefits of the movement. But good form doesn't end there. Carter recalls that she only started seeing better results with her own training when she followed this advice. When it comes to load, Carter suggests choosing a weight that allows you to barely achieve your target rep.
The last few should be especially challenging. When training plateaus inevitably arise, Carter responds by changing tempo or foot position. On the leg press, for example, she'll alternate between a narrow stance, hip-width, or even wider to change the emphasis from one part of the leg to the other.
If it's your booty you want to target, Tusiuk has the workout for you. Remember, you won't build a booty by simply slaving away on cardio machines, Tusiuk explains. You need to weight train to build muscle that gives you both shape and roundness. That eighth rep should be really challenging, and you shouldn't even be able to complete a ninth. If so, add more weight next time!
Shannon Clark is a freelance health and fitness writer located in Edmonton, Alberta, Canada. Shannon Clark August 01, Sam Amorim's Hamstring-and-Glute Workout. Romanian Deadlift Barbell or dumbbell 4 sets of 12 reps. Lying Leg Curl 5 sets of 10 reps. Band Good Morning 3 sets of 20 reps. Barbell Hip Thrust 4 sets of 10 reps. Caroline Tusiak's Quad-Focused Workout.
Leg Extension Single-leg 3 sets of reps. Front Squat 3 sets of reps with narrow stance. Narrow-Stance Leg Press 3 sets of reps; no rest. Hack Squat 3 sets of reps. Leg Extension 1 set with 12RM to failure.
Lindi Carter's Lower-Body Blast. Leg Press 4 sets of reps. Leg Extension 4 sets of reps. Lying or seated leg curl 4 sets of reps. Hip-abductor machine 4 sets of reps; no rest. Hip-adductor machine 4 sets of reps.
Standing Calf Raise 3 sets of reps; no rest. Seated Calf Raise 3 sets of reps. Caroline Tusiuk's Booty Booster. Wide-Stance Leg Press 3 sets of 8 reps. Sumo-stance deadlift 4 sets of 8 reps. Wide-stance Smith machine squat 4 sets of 8 reps. Barbell Hip Thrust 4 sets of 8 reps. Hip-abductor machine 1 set with 12RM to failure.