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1. Lunge to Uni Press
2. Split Squat or Bulgarian Split
3. Weighted Squat
4. Split Squat or Bulgarian Split
4. DB Lunges
5. Weighted Donkey Kick
There are many ways to train the muscles in your lower body. Choose from bodyweight exercises, machines at the gym, or free weights. Using lighter weights means including higher reps or heavier weights for fewer. You can train your lower body once, twice, or thrice per week, or even more often if you make sure you get enough recovery.
What’s best way to create shapely legs?
We’ve helped so many women build lean metabolically active muscle and lose body fat faster than ever before. If you want defined legs, our number one tip is this. Include heavy compound weightlifting every week. In my experience, the best types of lower body workout programs for women include heavy compound exercises.
Compound exercises are the opposite of isolation exercises. When you train with compound movements, you're targeting multiple muscles and joints within the same exercise. They tend to be better for you functionally and they burn more calories. Examples of lower body compound exercises include: squats, dead lifts, and lunges.
You can, of course, build lean muscle and strength in many ways, but decades of scientific and anecdotal evidence have conclusively proven the most effective approach is to add weight so you overload your muscles and you include exercises that target multiple muscles and joints in the same movement.
These compound exercises are the best way to increase tension levels in your muscles over time. Your body responds by driving the growth of lean tissue and sculpting your body.