We have compiled 3 different workouts to target your legs – check them out:
Killer Female Leg Workout
In this video, Mark Ottobre, the head coach and founder of Enterprise Fitness, takes us through a tough but fun lower body workout, consisting of:
- A1: Sumo deadlifts
- B1: Kettlebell swings
- B2: Dead balls
- C1: Step-ups
- C2: Hamstring curls
Check out the video below for some expert guidance and helpful tips:
This one works the whole lower body, from glutes and quads to hamstrings and calves, and is sure to get your legs all fired up. Check it out in more detail here.
Mega Female Leg Workout
With two giant sets composed of an A series and B series, this workout is a gruelling one that may have you dropping multiple F bombs, but you definitely won’t regret it!
Check out the video below:
Here’s a breakdown of the exercises:
- A1: Hip thrust
- A2: Barbell Squats
- A3: Lying Leg Curl
- A4: Leg Extension
- B1: Heavy Prowler
- B2: Sissy Squats
- B3: Single Leg Curl
- B4: Lunges
The whole workout consists of quarter sets incorporating a rest-pause method with high reps, double and triple drop sets. Sounds hard? You bet.
Lower Body Dumbbell Workout
No access to the gym? No problem, we’ve got you covered. A challenging 30 minute workout put together by Enterprise Fitness founder Mark Ottobre, all you need is a pair of dumbbell that suits your strength level. Talk about simplicity and efficiency (you will thank us later when the soreness kicks in).
Here are the exercises for you to follow along with:
- Counter Balance Squat
- Dumbbell Squat
- Hollow Hold
- Alternating Lunges
- Glute Bridges
- Jump Squats
These exercises work out various muscles of your lower body, including your quads, glutes, hamstrings and calves, with a bonus of targeting your core as well. From beginners to intermediates, using anything from water bottles to dumbbells, this is the perfect workout that can be done both at home or in the gym – the choice is yours!
Bonus – Here are tutorials on some of the exercises in these workouts:
Dumbbell Step-ups
For beginners, it is best to start at mid-shin before loading it with more weights and progressing to knee-height and above. Tip: Maintain constant tension in the knee while stepping up to prevent collapsing or shifting your bodyweight to the opposite leg. Plantar-flex your ankle and slightly touch the ground with your toe (not the entire heel) before coming back up.
Lying Leg Curls (Dorsi Flexed)
‘Dorsi flexed’ is simply pointing your toes up towards you (think opposite of standing on tiptoes, i.e. plantar flexion). This is to help you train with more load and ensure that you train more functional parts of your hamstring. Tip: Make sure you adjust the lever arm to the correct position, as far out as possible to ensure full range of motion and hamstring muscle recruitment. Keep the pelvis stable by keeping it glued to the seat and maintaining a posterior tilt position throughout.
Leg Extensions
Leg extensions is a killer exercise for your quads! Tip: Make sure your knee joint correctly aligns with the red sticker (that most gym equipments will have). Wrap your toes around the pad while keeping them in line with your knees. When contracting (coming up), keep your knees in line with your hips to prevent them from rotating in.
Dumbbell Stepping Lunges
There are two different types of lunges you can do: static lunges (same position on the spot) and dynamic lunges (stepping forward and coming back on the same leg). Tip: Do all the reps on the same leg (not alternating), and keep the front toe either neutral or slightly pointed out while maintaining a tall and tight torso.
And there you have it – 3 challenging workouts targeting all muscle areas of your lower body to ensure you get that full burn. We hope you enjoy these workouts as much as we did!
