subject: Women Leg Exercise [print this page] For many women exercising the leg muscles is always very important. It is always a focus with many of my clients and they ask for specific exercises or routines to improve the legs. It can be a bit challenging trying to figure out exactly what to do. The good and bad news is that you have many options. You can use weights or you can exercise with your body weight. The key is in knowing which exercises to perform regardless of what program you decide to follow.
I am providing a sample woman leg exercise routine that can be performed at a gym using weights and machines. You can adapt the sets and repetitions to your personal fitness level. If the repetitions that I'm suggesting are not challenging enough feel free to increase them so that you get the full benefit of the workout routine.
Here's the routine:
For each exercise perform three sets of fifteen to twenty repetitions.
Deep Squat (barbell)
1. Grasp bar with overhand grip (palms forward) and slightly wider than hip width apart. Step under bar and position bar across posterior deltoids at middle of trapezius (as shown). DO NOT rest bar on neck. Lift elbows up, pull shoulder blades together, and lift chest up to create a shelf for the bar.
2. Start position: Using the legs, remove bar from rack. Stand with feet slighter wider than hip width apart. Back should be straight in a neutral position.
3. Lower body by flexing at the hips and knees. Upper body can flex forward at the hips slightly (~5) during movement. Be sure to sit back so that knees stay over the feet.
4. Once thighs are below parallel to floor, return to start position.
5. Remember to keep head and back straight in a neutral position - hyperextension or flexion may cause injury. Keep weight over the middle of foot and heel, not the toes.
6. DO NOT allow knees to go past the big toe or deviate medially or laterally throughout movement. Keep abdominals tight throughout exercise by drawing stomach in toward spine.
Reverse Lunge w/ DB
1) Start position: Stand with feet hip width apart.
2) Step backward 2-3 feet and lower body forming a 90 bend at the front hip and knee. DO NOT allow front knee to extend past the big toe - may cause injury.
3) Pushing off front foot, return to start position. Continue with same leg or alternate as prescribed.
4) Remember to keep head and back upright in a neutral position. Shoulders and hips should remain squared at all times.
5) Watch for proper knee alignment - do not let front knee extend past big toe or deviate laterally or medially. Back knee should not come in contact with floor.
6) To increase intensity, grasp DBs in each hand (weight prescribed by trainer).
45% Leg Press
Sit in machine and place your legs on the foot plate.
Release the safety stops and bend your knees towards your chest.
When your knees are fully bent extend your knees until your legs are fully extended.
Kneeling Hip Extension
Starting Position: Place forearms on upper pad and place one knee on the lower pad.
Take the working leg and place on the foot plate.
Kick straight back and up to activate the glute with the working leg.
Return to starting position
Seated Knee Extension
Sit in machine and place your shins behind the pad.
Extend your legs by pushing into the pad until the legs are parallel to the ground.
Return to the starting position.
Straight Back - Stiff Leg Deadlift
1) Stand with feet hip width apart with knees slightly bent (at 20).
2) Start position: Grasp bar with overhand grip hip width apart. Back should be straight in a neutral position.
3) Bending at the hips, lower bar to approximately knee height. Keep knees bent at 20 throughout movement.
4) Return to start position.
Remember to keep back straight - movement should occur at the hip. To facilitate this, shift glutes back as if ready to sit down. Knees should not move forward beyond the toes. Keep abdominals tight throughout exercise by drawing stomach in toward spine.
Barbell RDL
1. Start by holding a barbell in front of you.
2. Lean forward keeping your back flat and legs straight. Think of trying to push your hips straight back behind you but not down.
3. Return to the starting position keeping your back flat and repeat for the required number of repetitions.
