25 Leg And Butt Exercises For Women

A strong, toned, and firm leg muscle group is the goal of many women working out at the gym. If your leg exercises have become boring and ineffective, why not try switching to different exercises to refresh your workout routine? Let’s explore the Top 25 Leg Exercises for Women with BuyBulkWhey.com right here in this article!

25 Leg And Butt Exercises For Women

1. Goblet Squat

The Goblet Squat is a leg and butt exercise using a kettlebell, perfect for beginners because it involves light weights that are easy to hold. It allows you to gradually increase the weight as you get accustomed to squatting without weights.

How to do it:

• Stand straight with feet shoulder-width apart, holding a kettlebell in front of your chest with both hands.
• Push your hips back, bend your knees, and lower your body into a squat position.
• Use your legs to push yourself back to the starting position.
• Repeat for 3 sets of 12 reps each.

If your gym doesn’t have kettlebells, you can substitute with a dumbbell held in front of your chest or a weight plate.

2. Banded Lateral Walk

The Banded Lateral Walk, or side-to-side walking, is a popular home exercise for women, effectively targeting the glutes and calves.

How to do it:

• Place a resistance band around your ankles, stand with feet hip-width apart, and slightly bend your knees.
• Lean forward slightly, step your left foot to the side, followed by your right foot.
• After about three steps, reverse the movement to return to the starting position.
• Repeat for 3 sets of 12 reps each.

Banded Lateral Walk (Source: www.dmoose.com)

3. Single-Leg Deadlift

The Single-Leg Deadlift is a gym exercise for women targeting the hamstrings and lower back. It requires balance, so beginners should start with balance exercises first.

How to do it:

• Hold a dumbbell in each hand, palms facing your thighs.
• Slightly bend your left knee and lean forward.
• Extend your right leg back so your body and right leg form a straight line.
• Return to the starting position.
• Repeat 12 times for 3 sets.

Note: Keep your back straight and ensure the dumbbell moves straight, not diagonally. This exercise can be challenging for beginners but is highly effective once mastered.

Single-Leg Deadlift (Source: ontheedgefitness.com)

4. Sumo Deadlift

The Sumo Deadlift is an effective and familiar leg exercise, especially beneficial for women at the gym. Start with light weights and gradually increase as you feel comfortable.

How to do it:

• Hold two kettlebells, a barbell, or dumbbells, standing with feet wider than shoulder-width apart, toes pointing outward.
• Keep the weights in front of your thighs, palms facing inward.
• Lower your upper body while pushing your hips back.
• Return to the starting position and repeat 10 times for 3 sets.

5. Staggered-Stance Deadlift

The Staggered-Stance Deadlift is a variation of the Single-Leg Deadlift, easier for beginners, especially those not used to squats.

How to do it:

• Hold a kettlebell in front of your thighs, with the other hand placed to the side.
• Step your left foot back, raising your left heel slightly off the ground.
• Push your hips back while lowering your upper body forward.
• When your thighs and hips form a 90-degree angle, return to the starting position.
• Repeat 10-12 reps for 3 sets on each side.

Staggered-Stance Deadlift (Source: generationiron.com)

6. Lateral Lunge

Lateral Lunges target the quadriceps. You can perform this exercise at home using simple equipment, but it’s recommended to do it at the gym for better results.

How to do it:

• Stand with feet shoulder-width apart, holding dumbbells in each hand alongside your body.
• Take a large step to the right, pushing your hips back and lowering your upper body.
• Lower until your calves and thighs form a 90-degree angle, then return to the starting position and switch sides.
• Repeat 12 times on each side for 3 sets.

Lateral Lunge (Source: www.workoutsprograms.com)

7. Thruster

Thrusters are a full-body leg exercise ideal for home workouts, engaging almost all muscle groups. They are effective for burning fat and losing weight due to high calorie expenditure.

How to do it:

• Hold a dumbbell in each hand, bringing them to shoulder height, palms facing each other, feet shoulder-width apart.
• Lower into a squat, then push up while simultaneously pressing the dumbbells overhead.
• Return to the starting position and repeat 12 times for 3 sets.

Note: Use moderate weights to avoid shoulder injuries.

8. Suitcase Deadlift

The Suitcase Deadlift is an effective leg and butt exercise for women, suitable for both the gym and home. If you lack equipment, use a suitcase or bag.

How to do it:

• Hold a dumbbell in your left hand, with feet shoulder-width apart and your right hand at your side.
• Push your hips back and lower your upper body until the dumbbell reaches your left shin.
• Return to the starting position and repeat.
• Perform 10 reps on each side for 4 sets.

Suitcase Deadlift (Source: www.ifastfitness.com)

9. Bulgarian Split Squat

The Bulgarian Split Squat is ideal for women seeking toned, long, and straight legs. It’s a popular exercise for balance and requires significant strength, so beginners should avoid using weights initially.

How to do it:

• Stand with your left foot forward and right foot back, resting your right foot on a bench, holding dumbbells in each hand.
• Bend your knees and lower your body as much as possible, keeping your shoulders and chest upright.
• Pause for one second, then return to the starting position.
• Repeat 10 times per leg for 4 sets.

Bulgarian Split Squat (Source: www.healthline.com)

10. Sumo Squat

Sumo Squats are popular among women and often used alongside regular squats. They deeply target the hamstrings and inner thighs, often overlooked in leg workouts.

How to do it:

• Stand with feet wider than shoulder-width apart, toes pointing outward, holding a dumbbell or kettlebell in front of you.
• Push your hips back, bend your knees, and lower your body.
• When your buttocks are below your knees, push back to the starting position.
• Repeat for 3 sets of 12 reps each.

Note: You can do Sumo Squats at home or increase difficulty at the gym using a barbell or weight plates.

Sumo Squat (Source: www.healthline.com)

11. Banded Hip Thruster

A popular leg and butt exercise for women, the Banded Hip Thruster uses resistance bands to enhance effectiveness compared to regular hip thrusts.

How to do it:

• Lie on a mat with a resistance band above your knees, feet flat on the ground, and arms straight at your sides.
• Lift your hips to form a straight line from your shoulders to your knees.
• At the top, spread your knees apart, then return to the starting position.
• Repeat 15 times for 3 sets.

Banded Hip Thruster (Source: fitcarrots.com)

12. Calf Raise

Calf Raises are excellent for women seeking toned legs. This exercise slims and firms the calves effectively.

How to do it:

• Stand straight with feet shoulder-width apart, hands on your hips.
• Raise your heels as high as possible, without locking your knees.
• Pause for 2 seconds at the top, squeeze your calf muscles, and lower back down.
• Perform 3 sets of 15 reps each.

Note: For those familiar with this exercise, add dumbbells or a barbell to increase effectiveness and firm the calves.

Calf Raise (Source: www.womenshealthmag.com)

13. Reverse Lunge

If you typically perform forward lunges, Reverse Lunges offer a fresh approach, providing new experiences and avoiding monotony.

How to do it:

• Stand with feet shoulder-width apart, holding dumbbells in each hand, palms facing your thighs.
• Step back with your right foot, bending your knees to lower your body until your left knee forms a right angle.
• Raise your body and return to the starting position.
• Switch legs and repeat 12 times for 3 sets.

Reverse Lunge (Source: www.oxygenmag.com)

14. Good Morning

Few people perform this exercise due to concerns about the lower back, yet Good Mornings can enhance lower back health and reduce pain.

How to do it:

• Stand with feet shoulder-width apart, hands behind your back or holding a dumbbell.
• Slowly bend forward, keeping your lower back straight.
• When your upper body is parallel to the floor, hold for 3 seconds, then return to the starting position.
• Repeat 12 times for 3-4 sets.

15. Prisoner Walk

The Prisoner Walk is an effective home leg exercise for women, targeting leg muscles. Use a mat or rubber padding to prevent knee bruising.

How to do it:

• Start in a squat position, arms crossed over your chest.
• Lower your left knee, followed by the right.
• Step forward with your right foot, followed by the left, returning to a squat.
• Repeat continuously for 3 sets.

16. Curtsy Lunge

Curtsy Lunges are challenging, requiring good balance and experience, making them suitable for home or gym workouts.

How to do it:

• Stand with feet shoulder-width apart, holding a dumbbell in each hand.
• Step your right foot behind your left ankle, lowering your body until your left knee forms a right angle.
• Return to the starting position and repeat.
• Perform 10 reps per side for 3 sets.

Curtsy Lunge (Source: www.setforset.com)

17. Step Up

Step Ups require a moderately high bench or box. This exercise can be done at home using just a chair.

How to do it:

• Stand facing a box, place your left foot on it, and your right foot on the floor.
• Push with your left foot to lift your body, bending your right knee to form a 90-degree angle.
• Pause for a second, then return to the starting position and repeat.

18. Pistol Squat

Pistol Squats are advanced exercises requiring balance and strength, performed on one leg.

How to do it:

• Stand with feet close together.
• Lift your right leg while sitting back, bending your left knee.
• Lower your body as much as possible.
• Extend your arms in front of your chest for balance.
• Use your left leg to return to the starting position, repeat, and switch sides.

Note: Beginners can hold onto a chair or support for balance.

Pistol Squat (Source: www.self.com)

19. Mini Band Step Out With Leg Lift

This challenging exercise combines two movements, offering optimal results.

How to do it:

• Place a resistance band above your ankles, stand with feet shoulder-width apart.
• Lean slightly forward and bend your knees.
• Step your left foot out to the side, return, and lift it higher.
• Perform 10 reps per side for 3 sets.

20. Mini Band Clamshells

This easy exercise targets the hip area, popular among women for correcting hip dips.

How to do it:

• Lie on your right side, knees bent, with a resistance band around your thighs above your knees.
• Place your left hand on your hip, forming a 90-degree angle, and use your right hand for stability.
• Open your legs as far as possible, hold for 1-2 seconds, then return.
• Perform 10 reps per side.

Mini Band Clamshells (Source: blog.nasm.org)

21. Mini Band Kickback

Use a small resistance band for this effective leg and butt exercise.

How to do it:

• Start on all fours, with the band around your left thigh and hooked to your right foot.
• Kick your right leg back fully, return in 2 seconds.
• Repeat 12 times, then switch sides.

Note: Beginners can perform this exercise without the band initially.

Mini Band Kickback (Source: fitcarrots.com)

22. Lying Lateral Leg Raise

This challenging exercise involves lifting the leg against the body’s natural position.

How to do it:

• Lie on your side, with your right elbow on the ground under your shoulder, and your left hand in front for stability.
• Extend your right leg on the ground, with your left leg over it.
• Lift your right leg as high as possible, pause, and return.
• Repeat continuously, then switch sides.

23. Rainbow Kick

A great leg and butt exercise requiring no equipment, just a mat.

How to do it:

• Start on all fours, keeping your spine naturally straight.
• Lift your right leg and swing it in an arc like a rainbow, then return.
• Perform 15 reps for 3 sets.

Rainbow Kick (Source: www.skimble.com)

24. Glute Bridge

A simple yet effective exercise for both men and women, targeting the hips and acting as a kegel exercise for women.

How to do it:

• Lie on your back on a mat, arms at your sides, palms down, knees bent, feet flat.
• Lift your hips to form a straight line from head to knees.
• Hold for 2 seconds, then lower and repeat 12 times.

Note: Avoid if you have a history of back pain or herniated discs.

Glute Bridge (Source: visionquestcoaching.com)

25. Single-Leg Glute Bridge

An advanced variation requiring good strength and muscle control.

How to do it:

• Start like the Glute Bridge, lifting one leg straight up.
• Lift your body to form a straight line, keeping one leg up.
• Lower and repeat continuously.
• Perform 12 reps per leg.

Note: Ensure the extended leg is comfortable and not overly stretched at the hip and lower back to avoid discomfort.

Single-Leg Glute Bridge (Source: www.womenshealthmag.com)