Leg Exercises for Women: Hamstrings, Quads & Calves

List of Leg Exercises for Women

Step-by-Step Instructions and Videos

Click on the links for more information and step-by-step video instructions for each exercise.

  • Hamstrings, Back of thigh

    Location: Back of upper leg

    Anatomical name: Biceps Femoris, Semitendinosus and Semimembranosus

    Best Hamstring Exercises

  • Quads, Quadriceps, Front of Thigh

    Location: Front of upper leg

    Anatomical name: Vastus medialis, Vastus lateralis, Vastus intermedius, Rectus femoris

    Quadriceps Exercises

    Inner Thigh Exercises

    Outer Thigh Exercises

  • Calves, Calf

    Location: Back of lower leg

    Anatomical name: Triceps surae (Gastrocnemius and soleus)

    Calf Muscle Exercises

Leg workouts can be done many ways:

  • with free weights,
  • with weight machines,
  • with no weights at all,
  • with exercise bands,
  • at home,
  • in the gym, etc.

Click here for Leg Workout Tips.

Benefits of Working Our Legs

It's common knowledge that women generally have more lower body strength than upper body strength. So we might be tempted to ignore this part of our weight training routine in favor of upper body exercises, but there are several reasons we should be sure to do full body workouts and not ignore any part of our bodies.

Leg exercises for women have several benefits:

  • Strengthen,
  • Tone,
  • Slim, and
  • Build muscles in our legs.

This helps us in our every day tasks, but is also excellent for

  • Sports training,
  • Stability and balance,
  • Improved bone density,
  • Joint flexibility, and
  • Improved coordination and agility.

Plus, doing leg exercises for women just makes our legs look great!

Getting All-Around Great Legs

Whether you want to lose fat, build muscle, or just want to shape and tone your legs, you'll have to work for it.

A great all-round program for your legs is the Killer Quads program written by 20-year female bodybuilding veteran, Karen Sessions. The title is a little misleading as her e-book doesn't only focus on quads, but on all the muscles in our legs.

I strongly recommend you visit Karen's website to see what her program can do for you. Just click on this link to go directly to the Killer Quads site.

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